Tips for coping with seasonal affective disorder (SAD)

Living with SAD can be hard. But there are things you can do to help you to cope. 

Different things work for different people at different times. 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.

I have a dawn simulator alarm clock which lights up gradually to fill my space in the bedroom with a glow.

SAD in winter months – practical day-to-day tips

If SAD affects you during winter months, there are particular things you could try that might help. You could:

• Make the most of natural light. It might help to spend time in natural light. You could go for walks, spend time in parks or gardens, or simply sit near a window. This seems to be helpful if you experience SAD in winter. If you work indoors, try to get outside at lunchtime. Or ask if you could sit near a window.
• Plan ahead for winter. For example, you could plan some meals that are quick to prepare. Or prepare some meals in advance and freeze them. This might help if you know you're likely to lack the energy during the most difficult period.

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.

SAD in summer months – practical day-to-day tips

If SAD affects you during hot weather, there are particular things you could try that might help. You could:

• Drink plenty of water so that you stay hydrated.
• Find ways to keep cool, such as finding shade or wearing loose clothing.
• Visit indoor places. Staying inside all the time could make you feel isolated. It could help to try doing activities indoors, like visiting your local library or going to the cinema.
• Plan your summer days. For example, try to avoid going outside at the hottest times of day where possible.

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.

Talk to someone

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, you could contact a helpline such as:

Samaritans

116 123 (freephone)
[email protected] (Email responses may take several days. This service will close from 26 April 2026.)
samaritans.org
Samaritans are open 24/7 for anyone who needs to talk. You can visit some Samaritans branches in person. Samaritans also have a Welsh Language Line on 0808 164 0123 (7pm to 11pm every day).

Sane

0300 304 7000
[email protected]
sane.org.uk
Offers emotional support and information for anyone affected by mental health problems, including a helpline. 

Campaign Against Living Miserably (CALM)

0800 58 58 58
thecalmzone.net
Provides a helpline, online and WhatsApp chat, as well as information and support, for anyone affected by suicide or suicidal thoughts.

Our page on helplines and listening services, lists other options, including Mind's helplines. 

Keep a diary

It might help to keep a note of your symptoms. For example, you could note 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. And what seems 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.

Plan for difficult times

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:

• Re-arrange stressful activities or events for another time.
• Plan relaxing activities that might help improve your mood.
• Plan ahead, such as stocking up on things you need.
• Make more spare time to rest or do things you enjoy.
• Create a self-care kit filled with things that normally comfort you. For example, pictures or photos, your favourite book or comfy clothes. Or you could make a digital self-care kit on your phone. You could save photos, music, videos, messages or sayings that you find helpful.

December is dark but the festive lights and cheerfulness are an antidote. I now put up my Christmas decorations really early (1st Dec). It's a way of coping with my SAD symptoms and stretching out the 'fairy-lights antidote' for a whole month.

Try peer support

Peer support brings together people who've had similar experiences. Some people find this helpful.

Our page on how to find a peer support group has information about finding local and online groups.

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 looking after your mental health online.

Try to find ways to relax

• Manage stress. It can help to think of ways to manage pressure and build your emotional resilience. See our page on managing stress for more information.
• Try some relaxation techniques. Learning to relax can help you look after your wellbeing when you're feeling stressed, anxious or busy. See our pages on relaxation for tips you could try, or see our information on mindfulness.
• Spend time in nature. Being outside in green space can help you feel more in touch with your surroundings. See our pages on nature and mental health for more information.

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.

Look after your physical health

Looking after your physical health can make a difference to how you feel emotionally. For example, it can help to:

• Think about what you eat. What we eat can affect how we feel, including our mood and energy levels. Our information on food and mental health includes tips for preparing or choosing food when you don't feel well.
• Try to do some physical activity. Any kind of physical activity can help our mental health. It's important to find something that works for you. Visit our pages on physical activity, exercise and mental health to find out more, including activities you could try.
• Get help with sleep problems. If you experience SAD, sleeping too little or too much can be a problem. Our tips to improve your sleep might help.
• Try to look after your hygiene. When you're experiencing SAD, it's easy for hygiene to not feel like a priority. But things like taking a shower and getting fully dressed can make a big difference to how you feel. Even if you're not going out of the house.
• Think about your drugs and alcohol use. You might feel like using drugs or alcohol to cope with any difficult feelings. But in the long run they can make you feel worse. See our pages on recreational drugs and alcohol to find out more.

For more tips on supporting yourself see our pages on self-care for depression and self-care for anxiety.