Managing Seasonal Affective Disorder (SAD): Tips for the Autumn Transition

As the leaves change and the days grow shorter, many people welcome the cozy atmosphere of autumn. However, for some, the shift in seasons can bring more than just crisp air and pumpkin spice, it can trigger Seasonal Affective Disorder (SAD). Researchers have found that the further north you live from the equator, the higher the chances of getting SAD, therefore, directly linked to the amount of daylight hours. In the US, surveys have shown that SAD occurs in 9.7% of the population in New Hampshire compared to only 1.4% in Florida!

SAD is a form of depression that typically occurs in the autumn and winter months, when sunlight is limited. If you notice your mood dipping, energy levels dropping, or motivation decreasing as autumn begins, you’re not alone. The good news is that there are practical strategies to support your mental health during this seasonal transition.

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder is more than just the “winter blues.” It’s a clinically recognised condition that can cause:

• Persistent low mood

• Difficulty concentrating

• Oversleeping or fatigue

• Changes in appetite (often craving carbs and sugar)

• Loss of interest in activities you normally enjoy

If left unaddressed, SAD can significantly affect daily life. That’s why taking steps early in autumn can make a difference.

7 Practical Tips to Manage SAD This Autumn

• 1. Maximize Natural Light

  Try to spend time outdoors during daylight hours, even on cloudy days. A short walk in the morning or sitting near a sunny window can help regulate your body’s internal clock and improve mood.

• 2. Consider Light Therapy

  Many people with SAD benefit from light therapy lamps, which mimic natural sunlight. Using a lamp for 20–30 minutes each morning can boost serotonin and help balance sleep-wake cycles.

• 3. Stay Active

  Exercise naturally increases endorphins and reduces stress. Even gentle activities like yoga, stretching, or brisk walks can help. Aim for consistency rather than intensity.

• 4. Prioritise Sleep Hygiene

  The darker months can disrupt circadian rhythms. Support healthy sleep by going to bed and waking up at the same time each day, limiting screen time before bed, and creating a relaxing evening routine.

• 5. Nourish Your Body

  Eating nutrient-rich meals can stabilize energy levels and mood. Try to balance comfort foods with whole grains, lean proteins, and plenty of fruits and vegetables.

• 6. Stay Connected

  Social withdrawal is common with SAD, but connection is a protective factor for mental health. Schedule regular check-ins with friends, join a group activity, or seek professional support if needed.

• 7. Seek Professional Support

  If you suspect you’re experiencing SAD, speaking with a counsellor can provide strategies tailored to your needs. In some cases, you may wish to speak with your doctor if you are really struggling. Low vitamin D is linked to cases of SAD so may be worth getting this checked out also. It may also help to join support groups, so you don’t feel so alone, see below for where to reach out for support. Sada is a charity in the UK which specifically focuses on SAD- click the link to find out more:  Seasonal Affective Disorder & Depression - SADA

When to Reach Out for Help

If your symptoms feel overwhelming, persist for more than two weeks, or begin to interfere with work, school, or relationships, don’t wait, reach out for support.

Final Thoughts

Autumn can be a time of beauty and reflection, but if you’re living with Seasonal Affective Disorder, it may feel more challenging. By preparing early, incorporating daily wellness habits, and reaching out for help when needed, you can manage SAD and find balance during the darker months. If you’re struggling this season, know that support is available.

Where to find support.

Anxiety UK

One option is to contact Anxiety UK, which offers a helpline (03444 775 774) and text service (07537 416 905) as well as information and support on their website (anxietyuk.org.uk). They can provide advice and support for people living with anxiety, which may be related to SAD.

CALM

The Campaign Against Living Miserably (CALM) is another organization that provides listening services, information, and support for anyone who needs to talk, including a web chat service. They can be reached at 0800 58 58 58 or via their website (thecalmzone.net).

Depression UK

Depression UK is a self-help organization made up of individuals and local groups that can provide support and information related to depression, which is a common symptom of SAD. Their website (depressionuk.org) offers more information.

NHS UK

The NHS UK website (nhs.uk) also provides information about health problems and treatments, including details of local NHS services in England.

Rethink

Rethink Mental Illness is another organization that provides support and information for anyone affected by mental health problems, including local support groups. They can be reached at 0808 801 0525 or via their website (rethink.org).

Samaritans

The Samaritans are always available to talk, 24/7, at 116 123