Seasonal Affective Disorder (SAD): Coping Tips for Winter

Coping with Seasonal Affective Disorder (SAD) as the Nights Grow Longer

As the clocks go back and the evenings arrive before you’ve even had tea, it’s perfectly normal to feel a bit out of sorts. Many of us notice a dip in mood, energy, and motivation as the daylight fades. For some, this seasonal slump can develop into Seasonal Affective Disorder (SAD) — a form of depression that usually appears in autumn and winter when the days are shorter and darker.

If you find yourself struggling to get going in the mornings, craving carbs, or just feeling “not yourself” during the colder months, you’re far from alone. Here’s how to protect your wellbeing and find small moments of light — even when the sun seems to have gone into hibernation.

1. Make the Most of the Daylight

In the UK, we’re not exactly blessed with endless sunshine in winter — but every bit counts.

• Get outside early, even if it’s just for a quick stroll round the block on your coffee break.
• Open your curtains wide as soon as you wake up to let in as much natural light as possible.
• Light therapy lamps can be hugely beneficial; look for one that provides 10,000 lux and use it for about 20–30 minutes in the morning. (They’re widely available online and in major retailers like Boots or John Lewis.)

2. Keep Active, Even When It’s Cold and Grey

When it’s drizzling and dark by 4pm, exercise might be the last thing you feel like doing — but it’s one of the best mood-boosters there is.

• Go for a brisk walk in your local park or along the seafront if you’re near the coast.
• If it’s really miserable outside, try a home workout, yoga session, or even a YouTube dance class.
• Aim for consistency over perfection — a little movement each day does wonders for your mood and energy.

3. Stay Connected

Winter can make us want to hibernate, but keeping in touch with others helps prevent feelings of isolation.

• Arrange regular catch-ups with friends — even a quick pint, coffee, or Sunday roast can make a big difference.
• Consider joining a local class or community group; many councils and libraries host free or low-cost activities through the winter.
• Don’t underestimate the power of a good chat, whether in person or over video call.

4. Create Comfort Indoors

Since we spend more time inside, make your home a cosy haven.

• Think soft lighting, blankets, and warm drinks — that lovely Scandinavian concept of hygge fits perfectly with a British winter.
• Build gentle routines that give structure to your day: light exposure and movement in the morning; something calming in the evening.
• A little decluttering or refreshing your space can also lift your spirits.

5. Nourish Yourself Well

What we eat can really influence how we feel.

• Focus on whole foods: vegetables, oily fish, whole grains, and nuts.
• You might want to ask your GP or pharmacist about vitamin D supplements — the NHS recommends them during the darker months, since our bodies don’t get enough sunlight to produce the vitamin naturally in winter.
• Stay hydrated and try to keep alcohol and sugary comfort foods in moderation; they can give you a temporary lift but often make you feel lower later on.
• Don't forget your SuperGreens! 

6. Protect Your Sleep Routine

Shorter days can play havoc with our body clock.

• Go to bed and wake up at roughly the same time every day, even at weekends.
• Limit screen time before bed — or switch on the night mode setting to reduce blue light.
• Try a warm drink or mindfulness practice before bed instead of late-night scrolling.

7. Ask for Support if You Need It

If your mood stays low, your energy feels drained, or you’re struggling to function, please reach out.

• Speak to your GP — they can offer support, talk about light therapy or antidepressants, and refer you for talking therapies (which are free on the NHS).
• You can also contact Mind (0300 123 3393) or Samaritans (116 123) if you need to talk to someone in confidence.

Finding Light in the Dark

The long British winter can feel never-ending, but there are ways to make it gentler. Small daily habits — seeking daylight, moving your body, staying connected, and creating cosy comfort — can make a real difference.

The dark nights will pass, and spring always returns. In the meantime, be kind to yourself, keep the kettle on, and remember: you’re doing your best, and that’s enough!