Seasonal Affective Disorder (SAD): When the Seasons Affect Your Mood

As the days become shorter and the weather turns colder, many of us notice changes in our mood and energy. You might feel like hibernating, struggle to get out of bed, or find yourself craving comfort foods more than usual. While these changes can be a normal response to winter, for some people they may be signs of Seasonal Affective Disorder (SAD).

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern. Most commonly, symptoms begin during autumn or winter and improve again in spring and summer. Although it's less common in Australia than in countries with harsher winters, SAD can still affect many Australians.

Like other forms of depression, Seasonal Affective Disorder is a genuine mental health condition—not simply "winter blues."

What are the symptoms?

Symptoms of SAD are similar to those experienced in depression and may include:

• Feeling low, sad or hopeless most of the day

• Losing interest in activities you usually enjoy

• Low energy or persistent fatigue

• Sleeping more than usual but still feeling tired

• Difficulty concentrating or making decisions

• Changes in appetite, often with increased cravings for carbohydrates or sugary foods

• Withdrawing from friends, family or social activities

• Feeling irritable or lacking motivation

These symptoms typically occur during the same season each year and can have a significant impact on work, study, relationships and overall wellbeing.

What causes Seasonal Affective Disorder?

There isn't one single cause of SAD, but researchers believe several factors contribute, including:

• Reduced sunlight exposure, which can affect the body's internal clock (circadian rhythm)

• Changes in serotonin, a neurotransmitter involved in mood regulation

• Changes in melatonin, which helps regulate sleep and wakefulness

• Genetic and biological factors that may increase vulnerability

While anyone can experience SAD, some people may be more susceptible than others.

What can help?

The good news is that Seasonal Affective Disorder is treatable, and there are several evidence-based strategies that can help.

Stay active

Regular physical activity has been shown to improve mood and reduce symptoms of depression. Even a short walk outside during daylight hours can be beneficial.

Prioritise natural light

Try to spend time outdoors during the brightest part of the day, even if it's overcast. Open curtains and blinds where possible, or consider working near a window.

Maintain healthy routines

Keeping regular sleep, exercise and meal routines can help support both your physical and mental wellbeing during winter.

Stay connected

When motivation is low, it's common to withdraw from others. Staying connected with supportive friends, family or your community can make a meaningful difference.

Seek professional support

If your symptoms are affecting your daily life or lasting for several weeks, speaking with a psychologist can help. Evidence-based therapies, such as Cognitive Behavioural Therapy (CBT), have been shown to be effective in treating Seasonal Affective Disorder and depression more broadly.

When should I seek help?

Everyone has days where they feel flat or unmotivated. However, if your mood is persistently low, you're no longer enjoying things you once did, or your symptoms are interfering with work, relationships or everyday life, it's worth reaching out for support.

Seeking help early can make recovery easier and provide you with practical strategies to manage your mental health throughout the year.

How The Sunshine Club Psychology Can Help

At The Sunshine Club Psychology, our psychologists provide compassionate, evidence-based support for depression, anxiety and seasonal mood changes. Together, we can help you understand what's contributing to how you're feeling and develop practical strategies to improve your wellbeing.

If you've noticed your mood changes with the seasons, know that you don't have to manage it alone. Support is available, and with the right treatment, many people experience significant improvement.