Explains seasonal affective disorder, including possible causes and how you can access treatment and support. Includes tips for helping yourself, and guidance for friends and family.
View this information as a PDF (new window)
Living with SAD can be difficult, but there are lots of things you can do to help yourself cope. This page has some suggestions for you to consider.
Different things work for different people at different times, so if something doesn't feel possible just now try not to put pressure on yourself. You can always try something else or come back to it another time. For example:
If SAD affects you during winter, there are particular things you could try that might help. You could:
“I try to get some natural light during the day just by being outside, maybe tidying up the garden or taking my dog for a walk. Exercise in natural light is really helpful.”
If SAD affects you during hot weather, there are particular things you could try that might help. You could:
It can be hard to reach out when you're not feeling well, but it might help to share how you're feeling. If you don't feel you can talk to the people around you or you need additional support, you could contact a helpline such as:
For more options, see our page on helplines and listening services. Mind's Infoline can also help you find services that can support you.
“SAD is like a cold blanket that keeps depression and anxiety wrapped close to me. When I feel I can, I go outside and face the sun, close my eyes and focus on the light and warmth.”
You might find it helps to keep a note of your symptoms, including when they start and if particular things seem to trigger them, including changes in the weather. This could help you notice any patterns.
You could also make a note of things that feel helpful for you or which seem to make things worse. This can be helpful because SAD affects you at some times and not others, so you might not easily remember these details.
“I keep a daily diary and it's helpful to look back over the years and see how each year I've felt the downward spiral starting.”
If you've noticed your symptoms follow a pattern, you may be able to work out when they're most likely to start in the future. This may help you put things in place for those times.
For example, you could:
“December is dark but the festive lights and cheerfulness are an antidote. I now put up my Christmas decorations really early (1st Dec) as a way of coping with my SAD symptoms and stretching out the 'fairy-lights antidote' for a whole month.”
Peer support brings together people who have had similar experiences. Some people find this very helpful.
To find peer support, you could:
If you're seeking peer support on the internet, it's important to look after your online wellbeing. For more information see our pages on online mental health and peer support.
“I have a dawn simulator alarm clock which lights up gradually to fill my space in the bedroom with a glow.”
“I get up early, wrap up warm, put on my pedometer and walk in the dark to enjoy the solitude. By the time people are up and about, I'm back home having walked a good few miles and feel so much better for it.”
Looking after your physical health can make a difference to how you feel emotionally. For example, it can help to:
“In summer my eyes, skin, throat and muscles ache. I find it difficult to concentrate. I can't take in information, and my short-term memory is unreliable. Evenings come as a relief. I feel my muscles relaxing as the sun goes down.”
For more tips on supporting yourself see our pages on self-care for depression and self-care for anxiety.
“By December I am absolutely shattered mentally and physically and the best cure is just to go to sleep.”
This information was published in April 2022. We will revise it in 2025.
References and bibliography available on request.
If you want to reproduce this content, see our permissions and licensing page.