Quick answer: Seasonal affective disorder (SAD) is a type of depression linked to shorter winter daylight, bringing low mood, fatigue, loss of interest and changes in sleep and appetite. Gentle ways to cope include getting outside in daylight, balanced meals, consistent morning routines, limiting screen time, staying connected, and sometimes vitamin D. If low mood is severe, persistent, or affecting daily life, speak to your GP.
Hey, I'm Aunt Julie, AJ for short. I started this blog, this offering of advice, to let you know you're not alone in what you're feeling. Taboo topics are so-called because, for one reason or another, they make people feel uncomfortable, and so we're expected to shush our mouths and suffer in silence. And you know what? I've just about had enough of that.
So I've decided to make a stand and start talking about everything deemed taboo, uncomfortable and perhaps even indecent, because it is all normal. We deserve to be seen and held when we're going through a difficult time.
This month, I want to talk about seasonal depression, something I know for a fact affects many people in the UK, even if the stats vary. We all know the saying don't be a Debbie Downer, as people will often tell us to cheer up, it's not that bad, without wanting to get into the reasons behind the sadness, perhaps for fear they won't know what to say, or simply because they don't have the emotional capacity to sit down and talk it through.
Winter darkness
Winter in the UK stretches anywhere from early October to late March, shrouding us residents in a whirl of cold mist and driving rain, and saying goodbye to the sun for the best part of six months. Longer nights and harsher conditions mean we turn to hibernation and comfort foods, every kind of potato available, and lots of hot chocolate.
But while watching telly and nibbling away might make us feel good in the short term, there are a lot of side effects to isolating ourselves like this. Seasonal depression, or SAD (seasonal affective disorder), is marked by the change in daylight hours and causes those affected to feel a sense of emptiness, loss of interest and fatigue, along with other common depression symptoms.
Pair this with the overwhelming expectation to show up for events, make the perfect Christmas, and the financial burdens that come with the season, and it's no wonder so many people find winter incredibly hard. The stark contrast with summer, where daylight reigns for 16 hours and we fill our time with picnics in the park, meadow walks and beach trips, means it's not surprising we feel a bit lost when we're scraping together barely 8 hours of daylight in midwinter, coupled with biting cold and trees that shiver as much as we do.
Setting boundaries with yourself
I know, trust me, setting boundaries with yourself can be extremely challenging, especially if you have an addictive personality, low motivation, or overwhelm, or you throw in that energy-sucking monster known as depression.
But here's the catch: while it's easier not to do anything about our problematic habits, it's important to gently challenge ourselves every now and then and reap the rewards of having achieved a goal, as much as we may want to resist it. During hibernation season, there are a number of things that can become engrossing and that we sometimes let slip a touch too far.
Screen time
Spending three or four hours a day on screens for leisure. Try setting a time limit on your apps, or limiting the number of episodes you watch in a day. Listen to music, podcasts or the radio if you need audio stimulation while doing chores or hobbies, but be mindful not to let it become a numbing tool. Allow space to feel your emotions and thoughts when you can.
Eating habits
Not eating balanced meals. Try cooking big batch meals and storing leftovers in the freezer for quick, homemade food when your energy is low. Eating a variety of foods (eating the rainbow) helps support overall health. Prioritise a mixed diet of grains, vegetables, fruit and protein. If you've ever struggled with eating, give yourself some credit for taking the time to nurture yourself from the inside out; it means you're already making progress.
Morning rituals
Forgetting morning rituals and slow starts. It can be extremely hard to get out of bed when it's still dark and cold outside. To connect with your body before the rush, try to set aside five minutes in the morning before reaching for your phone or running out of the door. Journaling, yoga, meditation or the quiet enjoyment of a cup of tea gives you a sense of achievement and structure, and helps you maintain motivation throughout the day.
Outdoor time
Not getting outside because it's cold and wet. To start with, set yourself a 10-minute outdoor goal. This could be taking the long way home after walking the kids to school, pottering in the garden, or enjoying your first tea of the day wrapped up warmly outside. Try leaving headphones and phones behind, and observe the world around you, noticing how it changes day by day. If it's raining, wrap up warm and wear a raincoat.
Social commitments
Avoiding social gatherings, or overcommitting. If you're a chronic date-canceller, it may help to commit to fewer plans and be honest with yourself and others about your capacity. Allow yourself time to rest, breathe and tend to the small, grounding things that keep you going. If you tend to avoid socialising altogether, consider gently challenging yourself to attend one gathering every couple of weeks, or whatever feels manageable. Community can be a powerful reminder that we're not alone.
Bringing sunshine back into your life
Throughout these months, it becomes ever more important to get outside and let the sunshine permeate your mind and body. Vitamin D (which the sun helps our bodies make for free) helps keep body and mind functioning properly, from building healthy bones to supporting brain function. Many people find that supplementary top-ups of vitamin D, and using magnesium, help to improve mood and quality of sleep. (It's worth checking with your GP or pharmacist before starting new supplements.)
Reconnecting with nature has clear benefits, from reducing stress and anxiety to encouraging gentle movement and helping us observe the seasonal changes and slow pace of the natural world. Nature is always there to hold us up when we're feeling down.
Along with this, expanding your horizons through community with like-minded people can be a powerful tool, whether through activities or initiatives, music events, craft clubs, dance classes, morning yoga, or literally anything that leaves you feeling restored. Remember, you can lead a horse to water, but you can't make it drink, so be kind to yourself if motivation comes slowly.
While vitamins, mental-health walks and community are good starting points, if symptoms are severe and persistent it's important to seek advice from a doctor or licensed practitioner, or to reach out to a trained support network such as the Mind mental health charity or Shout.
Remember compassion
Of course, mental health is not always linear progress. Anyone who has witnessed or experienced depression will know that there are days, or even weeks, when you feel like life is getting back on track, you have more energy, more excitement, more smiles, and then there are times when it feels like a tidal wave is holding you under and all you can do is hide away and try to make it through.
It's important to recognise this and allow yourself to feel during both of these periods. But most importantly, don't stop making plans for your future, whether that's two days away or two months. Know that one day you'll wake up and the groggy, suffocating feeling just won't be there anymore, and the veil of sadness will have lifted.
So next time you feel like hunkering down, burying yourself in blankets and avoiding the world after 4pm, ask yourself with compassion, not judgement: is this rest something I need right now, or is it simply the easier option today?
With bountiful boldness, Aunt Julie x
Please note: this article is for general support and information, not medical advice. If low mood or other symptoms are affecting your daily life, please speak to your GP. If you're struggling to cope or having thoughts of self-harm, you can call the Samaritans free on 116 123 at any time, or text SHOUT to 85258.
Frequently asked questions
What is seasonal affective disorder (SAD)?
SAD is a type of depression linked to the changing seasons, usually appearing in autumn and winter as daylight hours shorten. Common symptoms include low mood, loss of interest, low energy and changes in sleep and appetite.
What helps with winter depression?
Getting outside in daylight, gentle movement, a balanced diet, consistent routines, staying connected with others, and sometimes vitamin D. Light therapy and talking therapies can also help, so your GP can advise on what's right for you.
Is feeling low in winter always SAD?
Not necessarily. Many people feel flatter in winter without having clinical SAD. But if symptoms are severe, persistent, or affecting your daily life, it's worth speaking to a doctor rather than waiting it out.
When should I seek help?
If low mood lasts more than a couple of weeks, interferes with work or relationships, or you have thoughts of self-harm, reach out to your GP or a support line like Samaritans (116 123) or Shout (text 85258).
Last updated: June 2026.
