How to reduce the effects of Seasonal Affective Disorder (SAD)

Tree at night. Image by Tim Sandle

One in 20 people in the northern hemisphere have a diagnosis of Seasonal Affective Disorder (SAD) – a form of depression that worsens with the changing of the seasons. However, it is thought that the actual number of sufferers, taking the UK as an example, could be as high as two million, as symptoms are often not recognised.

SAD is generally triggered by the onset of cold, rainy winter weather and lack of daylight hours during the colder months. The winter of 2024 saw especially dreary skies, with the ‘anticyclonic gloom’ out in full force – the weather phenomenon where high pressure traps moisture close to the Earth, resulting in thick fog, low clouds and mist. Again taking the UK as an example, one village, Odiham in Hampshire, reported a total lack of bright skies last October, with zero minutes of sunshine recorded in the area.

To provide advice for those impacted, the firm Nth Degree has enlisted a psychotherapist for tips to aid sufferers. The pertinent points have been shared with Digital Journal.

Priortising light

The lack of daylight hours during the winter can throw off our circadian rhythm – this is the pattern our bodies follow in a 24-hour period, your internal body clock. Light therapy is one form of treatment for SAD, with some studies showing effective results across 85% of cases when using a specialised SAD lamp.

Dr Matilda Moffett, Clinical Psychologist at Select Psychology explains: “Direct exposure to outdoor sunlight is essential when it comes to regulating our body clocks, so spending time outside is vital when managing SAD.”

Moffett adds: “A SAD lamp with an intensity of 10,000 lux is a good option for those who cannot stay outside for long, efficiently stimulating natural sunlight and helping to elevate mood and energy.”

Bring the outdoors indoors

Houseplants have been proven to boost our mood, reduce stress and even help us manage pain. Bringing the outdoors indoors this winter will help to mitigate the symptoms of SAD, while also brightening up your home.

Especially important if you live in an area with a lack of green spaces, houseplants will add a pop of mood-boosting colour to your home. Moffett explains, “Plants can offer psychological benefits that contribute to a sense of wellbeing. Taking care of plants promotes mindfulness and a sense of purpose, which in turn helps to dispel the moods of detachment many associate with the darker seasons.”

For those with access to gardens, Moffett attests: “Outdoor gardening provides the added benefit of natural light exposure, directly combatting SAD.”

Scents

The right scent can help lift your mood and even transport you to a beloved place or time via your olfactory system. As Moffett comments: “While scent doesn’t address the root causes of SAD, integrating it into your environment can improve your overall well-being. Fresh flowers or scented candles can bring comfort, helping you to feel both calmer and happier.”

Plants

Ensure your outdoor space is inviting – even in the winter months – with comfy, weather-resistant outdoor furniture and pops of colour from hardy winter plants. Moffett says: “Position seating in sunny spots to encourage light exposure – even brief moments of basking in natural sunlight helps to regulate your internal body clock, boost serotonin and lift your mood.”

Dr Moffett provides further advice: “One of the most powerful ways to manage and reduce the symptoms of SAD is by spending time outdoors during winter. Exposure to morning sunlight is particularly beneficial since it sets your internal clock for the day. Even 20–30 minutes outside, whether that be walking, running, or even sitting on a patio, makes a big difference.”