Seasonal Affective Disorder: Why Winter Hits So Hard and What You Can Do
By January, many people are feeling the full weight of winter. The holiday rush has passed, daylight savings is long behind us, and the steady stretch of dark evenings can pull at mood in quiet, persistent ways.
For some, this shows up as a simple drop in energy. For others, the shift is much deeper. Seasonal Affective Disorder (SAD) is a form of depression that follows the seasons and can grow stronger as daylight fades. The symptoms often begin in late fall, build through the darkest months, and ease again when spring light returns.
If you notice your mood sinking around the same time each year, there is nothing wrong with you. Your brain and body are responding to real changes in daylight, sleep rhythms, and hormones. Some people feel these shifts more intensely than others, and there is no right or wrong way to respond to winter.
If you recognize the same dip year after year, it is worth paying attention. Your experience has a name, and it has support.
What Causes SAD?
SAD doesn’t have a single cause: sunlight, biology, daily routine, and the environment all play a part. The pattern often goes unnoticed because the symptoms blend into what many people expect from winter.
SAD develops when the systems that usually help you feel steady have trouble adjusting to seasonal changes. There is no single cause, but several pieces working together.
Light and your internal clock
Light is one of the main signals the body uses to stay on track. When daylight shifts, your sleep rhythm can shift with it making it easy to feel out of sync.
Changes in mood-regulating chemistry
Less light can influence serotonin, melatonin, and vitamin D. These are all involved in mood, energy, and sleep, so even small seasonal changes can create a noticeable difference in how you feel.
Your biology
Genetics, stress levels, and daily routines all affect how strongly the season lands. Some people are more sensitive to these changes than others. There is no single pattern and nothing about this is your fault.
For a deeper breakdown of these underlying factors, read Seasonal Affective Disorder Part 1: Symptoms and Causes.
Symptoms of Seasonal Affective Disorder
SAD can touch many parts of daily life. You may notice some or many of these symptoms, what matters most is the pattern and how it affects you.
Mood and motivation
A persistent low or heavy mood
Less interest in activities you usually enjoy
Feelings of hopelessness or self doubt
Energy and the body
Low energy or fatigue that does not match your activity level
A sense of heaviness in the limbs
More frequent aches or tension
Sleep and appetite
Sleeping more than usual or struggling to fall or stay asleep
Waking up unrefreshed
Cravings for comfort foods
Weight changes through the season
Thinking and connection
Difficulty concentrating
Irritability or emotional sensitivity
Pulling away from friends, family, or social activities
You do not need to have every symptom for SAD to be present. Even a handful, especially when they return at the same time each year, are worth taking seriously.
Everyday Shifts That Help
You don’t need to overhaul your entire routine to support SAD. Small, steady changes can make the season feel a little lighter. Choose what feels doable and skip what doesn’t fit your energy right now.
Food and mood
Gentle changes in nutrition can help steady energy and support mood.
Include omega-3 rich foods like salmon, walnuts, or flax
Aim for balanced meals including protein, fibre, fats and carbohydrates to avoid big energy crashes
Add vitamin D rich foods and consider checking your levels
Drink water or warm herbal teas through the day
For a deeper look at food and supplements, see Seasonal Affective Disorder Part 2: Coping Strategies – Small Changes, Big Results.
Gentle movement
Movement does not need to be intense to be helpful. Consistency matters more than duration. Even ten minutes counts.
Short outdoor walks when possible
Light stretching or yoga
Simple strength work using your own body weight
Moving with a friend for encouragement
Sleep and rest
Seasonal changes can disrupt sleep. Creating a calmer rhythm can help your body settle.
Keep regular sleep and wake times
Limit screens in the hour before bed
Build a simple nighttime ritual that signals rest
If you want more ideas, check out How to Create Daytime Habits to Support Sleep and How to Create a Great Sleep Routine.
Working with light
Light is one of the most effective tools for supporting SAD.
Get morning light when you can
Try a gradual wake-up light
Use a light therapy lamp if appropriate
Keep evenings dim to help your body wind down
If all of this feels like too much, choose just one small shift to try this week. A brighter morning, a short walk, or an earlier bedtime can make a difference.
When to Reach Out for More Support
Sometimes small shifts help, and sometimes they’re not enough on their own. If SAD is making it hard to function, keep up with daily routines, or stay connected to the people around you, extra support can make a meaningful difference.
Hypnosis can be a helpful tool for supporting SAD. It works by helping the nervous system settle, strengthening coping skills, and shifting the underlying patterns that influence mood and motivation. Hypnosis can support sleep, stress levels, and emotional resilience, and it can be adapted to your specific needs.
If you are curious about how hypnosis can fit into your mental health support, you can explore Managing Seasonal Affective Disorder through Hypnosis: Positive Change with Lasting Results.
Finding Your Way Forward
Winter affects each of us in different ways. If this season feels heavier than you expected, it doesn’t mean you’re doing anything wrong. It means your mind and body are responding to real changes in light, rhythm, and energy.
You’re allowed to move more slowly in the darker months. You’re allowed to rest. And you’re allowed to seek support if you need it.
Small changes can help, and so can connection. Start wherever you have the most capacity. Even one gentle step can make the rest of winter feel more manageable.
Rebecca
