Millions feel it every year — most never realise what’s really happening
Seasonal Affective Disorder (SAD) is a winter-specific form of depression linked to reduced daylight and disrupted circadian rhythms.
While many people were still celebrating, recovering, or easing into the New Year, a different conversation was happening.
On New Year’s Day, I was invited onto BBC Radio Sheffield to speak with Xanthe Palmer on the Breakfast Show about Seasonal Affective Disorder (SAD) — and why winter quietly takes such a heavy toll on mental health.
This matters because SAD isn’t rare.
And it isn’t “just winter”.
Around 0.5–3% of the population experience clinically recognised SAD.
In northern regions like the UK, estimates rise to 5–10%.
Women are affected more than men.
Many more people experience milder but still disruptive “winter blues” that never get diagnosed.
That means millions of people feel off for months every year, assume it’s normal, and push through.
Why Seasonal Affective Disorder (SAD) Hits Hard in the UK
SAD is driven primarily by reduced daylight.
Shorter winter days disrupt the body’s internal clock — the circadian rhythm — which regulates sleep, mood, energy, motivation, and appetite.
When light exposure drops, brain chemistry shifts:
- Serotonin (mood) can fall
- Melatonin (sleep) can rise
- Dopamine (motivation and focus) can reduce
The result is often feeling flat, tired, unmotivated, and disconnected.
Has Working From Home Made It Worse?
For many people, yes.
Working from home has removed incidental daylight from daily life.
No commute.
No walking to meetings.
No popping out at lunch.
Add colder weather and darker mornings, and many people now spend entire winter days indoors under artificial light.
What once happened naturally now has to be intentional.
How Seasonal Affective Disorder (SAD) Commonly Shows Up
SAD doesn’t look the same for everyone, but common signs include:
- Persistent low mood or emotional flatness
- Fatigue and low motivation
- Oversleeping or broken sleep
- Anxiety or irritability
- Social withdrawal
- Reduced libido
- Cravings for carbohydrates or sweet foods
- Weight gain
It’s always important to speak to a GP or qualified professional, as these symptoms can overlap with other conditions.
What Actually Helps (Practical, Real-World Steps)
On the radio, we focused less on labels and more on what people can actually do.
Here are five simple, evidence-led ways to support your wellbeing in winter:
- Get outside first thing in the morning
Even 10–20 minutes of natural daylight helps regulate the brain and body clock. - Create a consistent bedtime routine
Going to bed and waking up at roughly the same time stabilises sleep and mood. - Journal before bed
A few lines to offload the mind can improve sleep quality and reduce mental noise. - Move your body regularly
Gentle exercise boosts mood, energy, and motivation — it all counts. - Reduce night-time stimulation
Remove electronic devices from the bedroom, switch off notifications, and use blue-light filters on screens.
For some people, light therapy can also be a helpful, evidence-based option when used correctly, particularly in the morning.
Experience, Then and Now
I first wrote about Seasonal Affective Disorder (SAD) back in 2018.
The science hasn’t changed.
But the context has.
With more indoor living, remote work, and constant screen exposure, winter’s impact on mental health is now more significant than ever.
Listen to the BBC Radio Sheffield Interview
The interview starts around 2 minutes 50 seconds into the show, just after Iris by the Goo Goo Dolls.
🎙️ Listen to the BBC Radio Sheffield interview
▶ Open on BBC Sounds (starts around 2:50 into the show) just after Iris by the Goo Goo Dolls.
Final Thought
Feeling a little flatter in winter is common.
But when low mood, fatigue, and withdrawal start shaping daily life, it’s worth paying attention.
Seasonal Affective Disorder (SAD) is real.
It’s recognised.
It’s treatable.
In a world of shorter days, indoor living, and busy minds, daylight, routine, and movement aren’t lifestyle extras anymore — they’re mental health essentials.
Seasonal Affective Disorder (SAD) is more than a seasonal dip — it’s a recognised mental health condition that deserves attention and support.
Is Seasonal Affective Disorder (SAD) the same as winter blues or SAD?
No. While the “winter blues” usually involve mild, short-term dips in mood, Seasonal Affective Disorder (SAD) is a recognised form of depression that can significantly affect sleep, energy, motivation, and daily functioning over several months. If symptoms are persistent or impact everyday life, it’s important to seek professional support.
P.S. If this resonates with you — or someone you care about — please feel free to share this article or the interview. Awareness is often the first step to feeling better.
Mike Lawrence: Your Guide to Health & Wellbeing
I’m Mike Lawrence, a passionate advocate for mental health and wellbeing. After overcoming significant health challenges, including brain surgery, I’ve dedicated myself to a journey of self-improvement and helping others thrive. From heart-pounding skydives for charity to soul-enriching travels in Thailand, my experiences have shaped my approach to holistic health.
I love sharing the lessons I’ve learned from these adventures and the powerful audiobooks I devour. Let’s explore the paths to better mental and physical health together. Embrace life’s adventures with enthusiasm and resilience, and remember—you’re never alone on this journey!
Feel free to email me at hello@mikelawrence.co.uk or connect with me on LinkedIn. For more in-depth insights and inspiring stories, read my latest blogs here. Together, let’s create a healthier, happier future!
