10 Self-Help Tips for Seasonal Affective Disorder (SAD)
It’s that time of year again when the temperature drops, you have to bring out your rain coat and every starts to seem a little grey (well, at least if you live in England like I do!).
I don’t know about you, but this time of year has the tendency to dampen my mood. It must be the shorter days and less time spent outside that makes me feel a little lower than normal.
For some people, the change in seasons can have a HUGE affect on their mood. This is know as Seasonal Affective Disorder (SAD) and it is a lot more common than you might think!
Whether you are experiencing full-blown SAD or if, like me, you just get a bit down during the colder months, here are 10 self-help tips for Season Affective Disorder that you can try.
What is Seasonal Affective Disorder? (SAD)
Seasonal Affective Disorder is a type of depression that's linked to the changing seasons, most commonly occurring in the late autumn and winter months. It's thought to be related to the lack of sunlight during these months, which can mess with your body's internal clock, your serotonin levels (the happy chemical), and melatonin (the sleep hormone).
The result? You might feel more tired, down, or simply not like yourself.
While SAD is often dismissed as the “winter blues,” it can be much more than that for some people, affecting their energy, mood, and ability to function.
The important thing to know is that it’s real, it’s common, and there are things you can do to help yourself through it.
You might also like: 7 psychological theories of happiness
How to Know If You Have Seasonal Depression?
So, how do you know if it’s just a case of feeling a bit gloomy because it’s dark at 4 p.m., or if it’s something more serious like SAD?
Here are a few tell-tale signs that you might be experiencing seasonal depression:
Low mood that coincides with shorter days
If you notice your mood taking a dive once the days start getting shorter, this could be a sign of SAD.
Many people report feeling more down, less motivated, and less interested in things they normally enjoy during autumn and winter.
Social withdrawal
Have you been turning down plans more often, even with close friends?
Social withdrawal is a common symptom of SAD. If you're finding it harder to be around others or prefer isolating yourself, this could be a sign of winter-induced depression.
Low energy
Many people with SAD report feeling low on energy and finding even simple tasks exhausting. The shorter days and darker mornings can really zap your usual zest.
If you feel drained, check out our post on how to raise your vibration.
Thoughts of death
Though it’s difficult to talk about, it’s important to acknowledge that more severe forms of SAD can lead to thoughts of death or suicide. If you're experiencing these thoughts, it’s essential to seek professional help immediately.
Feeling empty or numb
One of the most frustrating aspects of SAD can be feeling empty, like you’re just going through the motions. You’re not necessarily sad, but you’re not happy either.
This numbness can make it hard to enjoy even the things you usually love.
Feeling irritable or restless
If you find yourself snapping at people or feeling constantly on edge for no clear reason, this could be another sign of SAD. Irritability is common when your mental health is affected, especially during winter.
Low self-esteem
SAD can also take a toll on your self-worth.
You might start doubting yourself, feeling less confident, or even struggling with feelings of guilt or worthlessness. It’s important to remember that these feelings are part of the disorder and not a reflection of who you are.
Feeling unsure of yourself? Discover how to boost your confidence.
10 Self-Help Tips for Seasonal Depression
Now that we've looked at the symptoms, let's focus on what we can do to tackle them. Here are 10 practical self-help tips to help you cope with seasonal depression:
1. Start a guided journal that’s focused on positive thinking
One of the easiest ways to reduce symptoms of seasonal depression is to start a guided journal that focuses on positive thinking, planning for the future and gratitude.
Just 5 minutes each day will instantly boost your mood and move your focus onto positive things (such as your dreams, goals and what you are grateful for!).
What is the best journal to start? I have spent the last 12 months creating the PERFECT guided journal with 27 unique sections that walks you through every step of personal growth. Get it here! I’ve named it The Dream Life journal because it contains everything that you need to create the life of your dreams.
I won’t bore you with a long sales pitch. However, this is the guided journal that I wish I had this time last year! It’s not just your average journal, it’s psychology-based, filled with thousands of prompts and provides a clear structure for self-improvement.
2. Use a Sunrise Alarm Clock
One of the most common causes of SAD is a lack of sunlight during the winter months.
A sunrise alarm clock can be a game-changer for helping you wake up feeling refreshed. These nifty devices gradually fill your room with light before your alarm goes off, mimicking a natural sunrise.
Top-rated sunrise alarm clock
This can help regulate your body’s internal clock, making it easier to get out of bed on those dark, cold mornings.
2. Invest in a Guided Journal that Uses CBT Practices
Cognitive Behavioral Therapy (CBT) is an effective treatment for depression, including SAD. You don’t necessarily need to see a therapist to benefit from it either!
Many guided journals are designed to help you work through negative thought patterns using CBT principles. A good journal will prompt you to challenge negative thinking, reframe your thoughts, and focus on what’s within your control.
3. Make Plans (Even If They’re Small)
Winter tends to make us feel like hibernating, but isolating yourself can make SAD symptoms worse.
Make a conscious effort to schedule plans—no matter how small.
Whether it's meeting a friend for coffee or even planning a solo movie night, having something to look forward to can help boost your mood.
Don't worry if you don't feel up to doing big events; the idea is to keep connected with the outside world.
4. Practice Daily Gratitude
When you're feeling low, it can be easy to focus on everything that’s wrong. But practicing daily gratitude, even for the smallest things, can shift your mindset.
Every day, write down three things you’re grateful for. It could be anything from having a warm cup of tea to getting through a tough day.
The goal is to remind yourself that there are positives, even when things feel bleak.
5. Challenge Negative Thoughts
Seasonal depression often comes with a lot of negative thoughts—“I’m not good enough,” “I’ll never feel better,” or “What’s the point?”
One of the most powerful ways to combat these thoughts is by actively challenging them.
Ask yourself, “Is this thought really true? What evidence do I have?” Over time, you’ll start to see that many of these negative thoughts are just that—thoughts, not facts.
6. Keep Yourself Busy
The winter months might make you feel like slowing down, but keeping busy is a great way to stay distracted from negative thoughts.
Whether it's diving into a work project, picking up a book, or getting involved in a new hobby, keeping your mind engaged can help stave off feelings of depression.
It doesn't have to be anything grand—just staying active can make a big difference.
7. Practice Regular Self-Care
Sometimes the best thing you can do is take care of yourself in the most basic ways.
Self-care doesn't always mean bubble baths and face masks (though that’s great too!); it can also mean making sure you’re eating well, getting enough sleep, and staying active.
Schedule time for self-care into your routine so that you're consistently looking after your mental and physical well-being.
8. Surround Yourself with Positive People
Who you spend your time with can have a big impact on your mood.
If you’re already feeling low, spending time with people who are uplifting, supportive, and positive can help boost your spirits.
Avoid those who bring negativity into your life, at least during the months when you’re more vulnerable to SAD.
9. Get Some Winter Sun!
This tip is a bit on the pricey side. But, it could do wonders for your mental health!
During the winter months, there are some parts of the world that remain warm and sunny. If you have the ability to, consider booking a few days away in one of these sun traps to revitalize your mind and give yourself some well-needed vitamin D.
Some good places to consider include:
South-East Asia
Bali
The Carrabian
Morocco
Greece
10. Start a New Hobby
There’s nothing like diving into something new to keep your mind occupied and engaged. Starting a new hobby can give you something to look forward to, help you learn new skills, and even introduce you to new people.
Whether it’s learning to play an instrument, picking up knitting, or trying out a new sport, a hobby can be an effective distraction from the low mood that comes with SAD.
Dealing with seasonal depression isn’t easy, but there are plenty of steps you can take to manage it.
Whether it's investing in tools like a sunrise alarm clock or adopting practices like daily gratitude and journaling, the key is to be proactive about your mental health during the winter months.
