When winter arrives and the days grow shorter and darker, many of us can feel a dip in our mood. But for , it’s more than the winter blues.
Triggered by the change in seasons, seasonal affective disorder (SAD) is a type of depression that comes and goes. Most people experience SAD in the autumn and winter months and feel better in the summer; for others, symptoms can begin in the spring.
Rest isn't a luxury, it's a professional necessity
SAD is three times more common in women, research shows, especially those aged 18-30; and it’s more prevalent in shift workers and those who have moved to the UK from sunnier climates.
- Read next: Shift work and your wellbeing
“As the darker months set in and seasonal pressures intensify across health services, it’s even more important for nursing staff to prioritise self鈥慶are. Taking time to rest, reflect, and recharge isn’t a luxury – it’s a professional necessity,” says Amber O'Brien, RCN Professional Lead for Mental Health.
From self-care advice and spotting the symptoms to exploring treatments, here’s how to cope with SAD.
Understanding SAD
As the , it isn’t yet fully understood what causes SAD, but it’s believed to be connected to a lack of exposure to sunlight.
“When there’s less sunlight, your internal body clock alters, and this affects how your body regulates your mood, hormones and sleep," Amber explains.
"This dysregulation causes hormones like serotonin – your happy chemical – to drop, while overstimulating the production of melatonin, which can make you feel sleepy and lack energy.”
Recognising the symptoms
If you’ve been feeling low, could it be SAD?
Mental health charity advises symptoms will vary from person to person, but these are some of the common signs and symptoms:
- persistent low mood
- lack of energy
- difficulty concentrating
- not wanting to see people and/or loss of interest or enjoyment in things
- feeling sad, tearful, guilty or hopeless and/or feeling鈥痑nxious,鈥痑ngry鈥痑nd agitated
- physical aches and pains with no obvious physical cause
- sleep problems, for example sleeping too much or too little
- changes in your appetite, for example feeling hungrier, not wanting to eat, or craving certain foods more
- losing interest in sex or physical contact
- .
For some people, SAD is severe enough to interfere with their daily lives.
If you’ve been struggling, make an appointment with your GP to discuss your symptoms. You can also which are recommended as treatments for all types of depression.
Exploring ways to manage
If you’re prone to feeling lower in the winter, or perhaps you’re new to living in the UK and will be experiencing shorter daylight hours for the first time, preparing ahead by prioritising self-care can help.
“Managing SAD can feel miserable at times, but there are steps you can take to help cope with the symptoms,” advises Amber.
1. Get outdoors everyday
Just 15 to 20 minutes of daylight can help regulate your circadian rhythm – your body’s internal clock – and control melatonin production. This can help boost your energy levels and help you sleep better too.
When at work or at home, try to sit near windows as much as possible, to maximise your exposure to sunlight.
2. Movement is medicine
When the skies are dark and grey, we produce less serotonin, but regular exercise () can help maintain optimal serotonin levels.
Try these five simple exercises for nursing staff which ease you in gently and help release tension in the back and neck – where nursing staff tend to feel it most. A brisk walk is also a great way to boost those serotonin levels.
3. Boost your vitamin D
A that low vitamin D levels are associated with increased symptoms of depression and anxiety. living in the UK are vitamin D deficient, and people with when outdoors have an increased risk of vitamin D deficiency.
The national recommendation is to consider taking vitamin D supplements (10 micrograms or 400 iU) during the autumn and winter months.
4. Tuck up on time
Regular, deep sleep is key to keeping your mood balanced, but if you’re working shifts, this can be tricky to maintain.
Try to have fixed times for sleeping and waking, keep your room cool and dark, and try to unwind beforehand. Techniques include listening to a meditation or limiting screen usage an hour before bed.
Read more about鈥�how to wind down to sleep and sleep well.
5. Stay connected
When you’re feeling low, socialising can feel overwhelming at times. But do take steps to reach out to family and friends, even if it’s a phone or video call.
Keep actively interested in your hobbies too – they can be a great distraction and help lift your mood.
- Read next: Singing for wellbeing
Finding treatments
Making adjustments to your lifestyle is a great place to start but for those who are severely affected by SAD, other treatments may be needed.
The National Institute for Health and Care Excellence recommends that SAD should be treated in the same way as other types of depression, so talking therapies like cognitive behavioural therapy or medication such as antidepressants are considered mainline treatments.
Some people also find using a light box therapy or SAD lamps can be beneficial for short-term results. The NHS says there is about how effective light therapy is overall, but points to studies that show they can be particularly effective if used first thing in the morning.
Making time for you
Amber says to remember that self-care isn’t selfish, especially in the winter when services are under pressure. And if you’ve been struggling, don’t delay seeking the care you give to others.
"Nursing staff are often so focused on caring for others that they may neglect their own wellbeing. In the darker months, when SAD can take its toll, making space for self鈥慶are and compassion is vital.
“When nurses are enabled to safeguard their own wellbeing, they strengthen their resilience, sustain compassionate care, and ensure they can continue to meet the needs of patients during the most challenging times of the year,” she says.
Further information
Read more about the support we offer to RCN members who may be suffering with depression.
