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Worried about seasonal affective disorder?

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This page summarises publicly available NHS information for educational purposes only. It is not medical advice or a diagnosis. Always consult a qualified healthcare professional.

What is seasonal affective disorder?

Seasonal affective disorder (SAD) is a type of depression that comes and goes with the seasons, typically starting in autumn or winter and improving in spring. Symptoms include persistent low mood, lack of energy, sleeping more than usual, and craving carbohydrates. Light therapy, talking therapies, and antidepressants can all help.

When NHS resources suggest seeing a GP

  • You feel low, anxious, or irritable most days during autumn and winter.
  • You're sleeping much more than usual but still feel exhausted.
  • You've lost interest in activities you normally enjoy.
  • Treatment you're already having for SAD is not helping.
  • You have thoughts of self-harm or suicide — call 999 or go to A&E if immediate.
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Self-care information from NHS

  • Get as much natural daylight as possible — go outside during the day, even when cloudy.
  • Exercise regularly — even a short daily walk can improve mood.
  • Keep a regular sleep routine and avoid sleeping in late.
  • Stay connected with friends and family — social isolation worsens symptoms.
  • Consider a light therapy lamp (10,000 lux) used for 30 minutes each morning.
  • Avoid too much alcohol — it can worsen low mood and disrupt sleep.

Common questions

What causes seasonal affective disorder?

SAD is thought to be linked to reduced sunlight in winter, which affects production of melatonin and serotonin — brain chemicals that regulate mood and sleep. A family history of depression or SAD can increase risk.

Does light therapy actually work for SAD?

Light therapy helps many people with SAD. A 10,000 lux light box used for 20 to 30 minutes each morning can improve symptoms within a few weeks. It works best alongside other treatments like exercise and talking therapy.

How is SAD different from normal winter blues?

Winter blues are mild and don't significantly affect daily life. SAD is a form of clinical depression — symptoms are more severe, last longer, and interfere with work, relationships, and daily activities. A GP can help distinguish between them.

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This page is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional about your individual situation. NorMed organises publicly available NHS information and is not affiliated with the NHS.