Finding Comfort in the Darkness: Coping with Seasonal Affective Disorder

As the nights grow longer and the days shorter, many people find the darker months cosy and peaceful. Yet, for others, this shift in light can bring a heavy cloud of sadness, anxiety, and low energy. Seasonal Affective Disorder (SAD) affects thousands across the UK every year, turning what might seem like a gentle change in season into a difficult struggle with mood and motivation.

Understanding how the dark nights can feel so different for each person is key to finding ways to cope and even find comfort during this challenging time.

A cosy living room with warm lighting and a comfortable armchair

What is Seasonal Affective Disorder?

Seasonal Affective Disorder is a type of depression linked to changes in seasons, most commonly starting in the autumn and continuing through winter. Unlike typical winter blues, SAD can cause significant disruption to daily life. Symptoms include persistent low mood, loss of interest in activities, fatigue, anxiety, and difficulty concentrating.

The drop in natural sunlight during the darker months affects the brain’s chemistry, particularly serotonin and melatonin levels, which regulate mood and sleep. This biological response can make some people feel lethargic and withdrawn, while others might experience heightened anxiety or irritability.

Why Some Find the Dark Nights Cosy and Others Struggle

For many, the darker evenings offer a chance to slow down, light candles, wrap up in blankets, and enjoy quiet moments indoors. This cosy atmosphere can feel nurturing and restful after busy days.

Yet, for those with SAD, the same darkness can feel isolating and overwhelming. The lack of sunlight may disrupt their internal clock, making it harder to wake up and stay alert. The quiet can amplify feelings of loneliness or worry. This contrast shows how the environment interacts with mental health in complex ways.

The Link Between SAD, Anxiety, and Depression

SAD is closely connected to both anxiety and depression. The persistent low mood can lead to feelings of hopelessness, while anxiety may increase due to uncertainty about coping with the symptoms. People with a history of depression or anxiety disorders are more likely to experience SAD.

The cyclical nature of SAD means symptoms return each year, which can cause dread as autumn approaches. This anticipation can worsen anxiety and make it harder to seek help early.

Practical Tips to Manage Seasonal Affective Disorder

While SAD can be challenging, there are effective ways to ease symptoms and regain a sense of control. Here are some practical tips that can help:

• Maximise natural light: Spend time outside during daylight hours, especially in the morning. Open curtains wide to let sunlight in.

  
  

• Use light therapy: Special light boxes mimic natural sunlight and can improve mood when used daily for 20-30 minutes.

  
  

• Stay active: Regular exercise boosts serotonin and helps reduce anxiety. Even short walks can make a difference.

  
  

• Maintain a routine: Keeping regular sleep and meal times supports your body clock and energy levels.

  
  

• Connect with others: Social contact reduces feelings of isolation. Reach out to friends, family, or support groups.

  
  

• Practice relaxation: Techniques like mindfulness, deep breathing, or gentle yoga can ease anxiety.

  
  

• Seek professional help: If symptoms persist or worsen, talking to a GP or mental health professional is important

  
  

Turning your home into a comforting space can help counteract the gloom of winter. Use warm lighting, soft textures, and familiar scents to create a soothing atmosphere. Small changes like adding fairy lights, using a humidifier, or playing calming music can lift your mood.

Consider setting up a dedicated spot for relaxation or hobbies. This can provide a positive focus and a break from negative thoughts.

When to Seek Help

If you notice that your mood is consistently low, you feel anxious most days, or your symptoms interfere with work, relationships, or daily tasks, it is important to seek professional advice. Early intervention can prevent symptoms from worsening.

Finding comfort in the darkness is possible, even when Seasonal Affective Disorder makes the winter months difficult. By understanding the condition, recognising the signs, and using practical strategies, you can reduce the impact of SAD and find moments of peace and warmth during the colder, darker season.