By Martyn Bailey, BABCP Accredited Cognitive Behavioural Therapist

Now the clocks have gone back and the days grow shorter, many of us in the UK notice a familiar dip in mood. Grey skies, early sunsets, and seemingly endless rain can leave even the most resilient among us feeling flat, tired and unmotivated. For some, this isn’t just “winter blues”- it’s Seasonal Affective Disorder (SAD), a recognised subtype of depression that follows a seasonal pattern, most commonly in autumn and winter.

The good news? SAD is highly treatable, and most people see significant improvement with the right combination of strategies. Here’s what I share with my clients (and now with you).

What Acually is SAD?

SAD is more than feeling a bit gloomy when it’s cold. Typical symptoms include:

• Persistent low mood or hopelessness
• Loss of interest in activities you normally enjoy
• Low energy and sleeping much more than usual
• Carbohydrate cravings and weight gain
• Difficulty concentrating
• Irritability or withdrawal from social contact

In the UK, around 1 in 15 people experience SAD to a degree that affects daily life, with women and younger adults particularly affected. The leading theory points to reduced sunlight disrupting our circadian rhythm and lowering seratonin while increasing melatonin- essentially putting our brain chemistry into “hibernation mode.”

Evidence-Based Ways to Fight Back

1. Light Therapy- The Gold Standard– A 10,000-lux light box used for 20-40 minutes each morning (ideally within an hour from waking) is one of the most researched and effective treatments. Studies show 60-80% of users experience significant relief within 1-2 weeks.

Tip from clinic: Place the box at about arms length, at a slight angle- you don’t need to stare directly at it; just keep it in your field of vision while having breakfast or checking emails.

2.Get Outside- Even When it’s Grim– Outdoor light, even on a cloudy day, is many times brighter than indoor lighting. A 30-60 minute walk (ideally mid-morning) can make a measurable difference. The park, the school run, or just a loop around the block- every minute counts.

3. Protect Your Circadian Rhythm

• Keep a regular sleep-wake schedule (yes, even at weekends).
• Dim lights and reduce screens an hour before bed- blue-light blocking glasses can help.
• Open curtains as soon as you wake to let natural light flood in.

4. Cognitive Behavioural Therapy (CBT) for SAD– CBT tailored for seasonal problems teaches you to challenge “winter thinking traps” (e.g, I’ll never feel better until April”) and build a structured winter-wellness routine. NICE guidelines recommend CBT as a first-line treatment alongside (or instead of) light therapy.

5. Medication When Needed– For moderate to severe SAD, SSRI antidepressants (often started in early autumn) can be very effective. If you’re already feeling very low, speak to your GP sooner rather than later.

6. Lifestyle Boosters That Actually Work

• Regular exercise- ideally outdoors or near a window.
• Omega-3 supplements (particularly high-EPA formulations) show modest benefit in some studies.
• Plan rewarding activities in advance: book a January weekend away, start a pottery class, or schedule a coffee with friends. Having things in the diary combats anticipatory dread.

A Simple 4-Week “Beat the Blues” Plan I Give Clients

Week 1: Order/borrow a light box + commit to a daily 30-minute daylight walk

Week 2: Add a fixed wake-up time and morning routine (no napping)

Week 3: Schedule at least two rewarding social or hobby activities per week.

Week 4: Review progress- if still struggling, contact GP or a mental health therapist for medication review/CBT.

When to Seek Extra Help

If you’re experiencing suicidal thoughts, severe hopelessness, or SAD symptoms are seriously interfering with work or relationships, please reach out immediately:

• Call your GP for an urgent appointment
• Contact Samaritans free anytime 116 123
• Text SHOUT to 85258 for 24/7 support.

Winter doesn’t have to become your favourite season but with the right tools, most people feel noticeably better within weeks- and many say they actually start to enjoy the cosiness of the season once the heavy cloud lifts.

Here’s to a brighter winter-whatever the weather!!