Understanding Seasonal Affective Disorder (SAD)
and Gentle Ways to Support Yourself
As the days grow shorter and the light begins to fade, many of us notice a subtle shift in our energy and mood. For some, this change is fleeting, but for others it can become something much heavier - a type of depression known as Seasonal Affective Disorder (SAD). SAD is more common than you might think, and if you’ve ever felt your spark dim as the seasons change, you’re not alone. It is believed to affect up to 5% of the UK population.
I believe that understanding what’s happening in both mind and body is the first step towards feeling more supported. In this post I will explore what SAD is, why it happens, and the many ways, both clinical and holistic, you can care for yourself through the darker months.
🌿 What is Seasonal Affective Disorder (SAD)?
SAD is a type of depression that follows a seasonal pattern. It’s most common in autumn and winter, when daylight hours are shorter, but for some people symptoms can appear in the summer months instead.
While everyone’s experience is different, the condition is real and valid. It’s not “just the winter blues,” it’s a recognised mood disorder that can have a real impact on daily life.
🌞 What Causes SAD?
The exact cause isn’t fully understood, but most research points towards reduced exposure to sunlight. Less sunlight can disrupt the brain’s ability to regulate:
Melatonin – the hormone that influences sleepiness and energy.
Serotonin – often called the “happiness chemical,” linked to mood and wellbeing.
Circadian rhythm – your internal body clock that helps regulate sleep, appetite, and energy levels.
When these rhythms are out of sync, it’s no wonder we can feel low, unmotivated, or exhausted.
🌼 Signs & Symptoms of SAD
SAD looks different for everyone, but some common signs include:
Persistent low mood.
Sleeping more than usual or struggling to sleep.
Feeling lethargic or lacking energy.
Loss of interest in usual activities.
Difficulty concentrating.
Appetite changes (often craving carbs or comfort foods).
🌱 Ways to Manage SAD
The good news? SAD is treatable, and there are many ways to ease symptoms and nurture your wellbeing.
Lifestyle changes -spend time outdoors when possible, build gentle routines and stay active.
Light therapy - special daylight lamps can mimic natural sunlight and help regulate your internal clock.
Talking therapies - speaking with a therapist or counsellor can provide tools and emotional support.
Medication - Antidepressants may be recommended by a healthcare professional in some cases.
🧠The Role of Therapies such as NLP, Hypnotherapy and Aromatherapy
Alongside lifestyle changes, and medical treatments, many people find deeper relief through holistic therapies that nurture the mind and body. Some of these can help reframe thought patterns and gently shift the mind’s response to seasonal changes.
Neuro-Linguistic Programming (NLP) - explores the connection between language, thoughts, and behaviour. By identifying unhelpful patterns and creating new, positive ways of thinking, NLP can help reduce feelings of hopelessness and bring back a sense of control. For those with SAD, it can be especially helpful in challenging negative self-talk and building more supportive inner dialogue.
Hypnotherapy - uses guided relaxation to access the subconscious mind, where many of our habits and emotional responses are stored. In this deeply relaxed state, positive suggestions can be introduced - helping to reduce stress, ease low mood, and create healthier coping mechanisms. Many people find hypnotherapy particularly beneficial for improving sleep, boosting confidence, and lifting emotional heaviness during darker months.
Both NLP and hypnotherapy are gentle, client-led approaches designed to empower rather than “fix.” They can complement other treatments beautifully, offering new ways to manage mood and build resilience through the seasons.
Aromatherapy - another gentle tool is aromatherapy. Essential oils aren’t a replacement for professional care, but they can create moments of calm, support mood balance, and remind you to slow down and care for yourself.
Safety note: Always dilute essential oils with a carrier oil before applying to skin, avoid eye contact, and use high-quality oils.
Living with SAD can feel overwhelming, but it’s important to remember there is nothing “wrong” with you. Your body and mind are simply responding to seasonal shifts and with the right support, brighter days will come again.
Whether it’s light therapy, counselling, lifestyle adjustments, or the gentle touch of aromatherapy, there are many ways to nurture yourself through this season. Sometimes, it’s the small, everyday rituals - a mindful walk, a warm bath with Lavender, or a moment of stillness with your favourite oil that bring the deepest comfort.
At Blossom & Essence, I am here to remind you that you don’t have to walk this path alone. If SAD resonates with you, know that support is out there, and your wellbeing matters. 🌸