Seasonal Affective Disorder (SAD)
Seasonal Affective Disorder (SAD) is a type of depression that is triggered by changes of season. Symptoms begin to arise around the beginning of autumn, and as sunlight naturally decreases as we progress into the winter, symptoms tend to worsen (HSE, 2025). However, some cases may continue into in the spring and summer months. SAD typically arises in early adulthood, with women more likely to be affected than men (Munir, S, et al. 2024).
It is estimated that 5% of the global population are affected by SAD (Kim, K, et al. 2025). The population of Ireland are at a greater risk of developing SAD due to our position on the planet of 53 degrees north, meaning we average 7-8 hours of sunlight during the winter period. SAD has been linked to hormonal changes in both serotonin and melatonin. Serotonin plays a role in mood and appetite, and melatonin helps to control sleep cycles. The body naturally makes more melatonin when it’s dark. So, when the days are shorter and darker, more melatonin is made therefore disrupting sleep schedules (NHS, 2025).
Symptoms of Seasonal Affective Disorder (SAD):
Symptoms can vary, with everyone's experience of the disorder being unique. Distinguishable symptoms of SAD may include the following:
· Decreased energy levels and persistent low mood
· Lethargy/ sleeping disorders (e.g. finding it harder to wake up in the morning)
· Increase in appetite and carbohydrate cravings
· Less engagement and enjoyment of activities that normally feel rewarding
· Lack of motivation and low self-esteem
The good news is that there are ways to help alleviate some of these symptoms:
Bright light therapy - This involves increasing your exposure to light that can be achieved simply by brightening up your workspace at home or sitting next to a window when working from home for a positive impact on your mood. This can be difficult to achieve, especially on a dark winter’s day, or in a space with no windows, so indoor light using specialist SAD-light boxes is another way to bring in artificial light.
Relieving stress - Meditation, mindfulness, regular movement and social interaction can evoke more positive thoughts. Simple practices such as Taking 15 can prove to be a well-deserved stress buster.
Talking to someone - Engaging in a conversation with a friend/colleague or speaking to your GP to discuss symptoms and how to address these can help ease the burden.
Staying active - Introducing regular physical activity to your daily routine can be a source of motivation & increase productivity, such as a simple walk outside during lunchtime, can do wonders. Yoga can be highly beneficial for reducing stress and maintaining mobility and strength in the months where it is often more tempting to spend the evening on the sofa.
Managing your nutrition - A well-balanced and varied diet is the best way to get the nourishment our body needs. When we’re feeling tired, it is easy to gravitate towards sugary snacks, but the energy boost you get will only be temporary. It’s much better to go for healthier choices for a longer- lasting energy boost (e.g. fruit, nuts & seeds, yoghurt, rice/oat cakes).
Sleep - A key symptom of SAD is poor sleep, therefore taking steps to improve sleep quality and quantity can help to keep both body and mind in a healthy routine. The amount of sleep we need is variable, so as a rule of thumb, aim for around 7-9 hours of quality sleep per night.
Reach out for help - If you’ve tried improving your lifestyle measures and SAD is still affecting your day-to-day life, getting professional help could be the next point of action as a qualified medical professional, such as your GP will be able to chat through the best treatment options for you.
References:
Seasonal affective disorder (SAD) symptoms - HSE.ie
