As autumn arrives, our mental wellbeing can start to change. The clocks went back on Sunday 25 October, and daylight hours will keep shortening, many people notice a shift in how they feel. Energy may dip, sleep may change and motivation to do usually enjoyable things can feel harder to find. For many, this is a short-lived and understandable response to the changing season, for others it becomes more persistent and begins to affect everyday life, whether that is at work, at home or within a support setting.
We will explore why autumn can affect our mental wellbeing and how a seasonal dip differs from Seasonal Affective Disorder (SAD). We will also look at what people experiencing these changes, and those supporting them, can do to look after their wellbeing as the darker months approach.
Why autumn can affect how we feel
Many of us notice changes in mood, energy, sleep or appetite with the seasons, Mind describes this as common occurrence. Light appears to play an important part. It enters the eye and affects the areas of the brain that influence sleep, appetite, mood and activity. Some people seem to need more light than others.
Daylight also helps to set the body’s internal clock. As the days shorten, this clock can fall out of step with the daylight, which may contribute to tiredness and low mood. The NHS adds that reduced daylight may affect brain chemicals such as melatonin and serotonin, which in turn can influence mood and sleep patterns. Exact causes remain unclear and are likely to differ from person to person. A family history of SAD or depression can also raise the risk, according to the Mental Health Foundation.
What is Seasonal Affective Disorder?
SAD is a type of depression that follows a seasonal pattern. According to the NHS, it usually happens in winter, with symptoms that return each year and lift in spring or summer. A less common summer pattern also exists. Because it typically affects people in winter, the shorter days of autumn are often when people first begin to notice a change.
Symptoms can include:
Mood: persistent low mood, loss of interest in usual activities, feelings of guilt, hopelessness or worthlessness, and irritability.
Energy and routine: increased tiredness, sleeping more than usual, difficulty concentrating and a tendency to eat more.
Relating to others: Mind charity notes that people may not want to see others, and that existing mental health difficulties can sometimes feel worse during this time.
Symptoms can range from mild to severe, and no two people will experience SAD in exactly the same way.
The Winter Blues or SAD?
Feeling a little lower as the nights draw in does not automatically mean someone has SAD. Mind is clear that SAD is not simply feeling “a bit low” in winter. The difference lies in the pattern and the impact, if low mood or loss of interest keeps returning at the same time each year and begins to disrupt everyday life, it may be SAD. It can affect a person’s life as much as other forms of depression.
A GP will usually ask about mood changes over time, according to the NHS. They may also ask someone to complete a questionnaire, a GP may diagnose SAD if symptoms have occurred at a particular time of year for two years or more.
Low mood tied to a specific event is not necessarily SAD. Examples include a bereavement anniversary or a difficult period over Christmas. It may still need support, this is why an assessment from a qualified professional matters more than a single feeling or observation.
How common is it?
Rethink Mental Illness reports that, according to some studies, about 1 in 15 people in the UK experience winter SAD symptoms and about 3 in 100 experience severe symptoms. Women and younger people are more likely to experience it, according to Rethink. The Mental Health Foundation adds that women are three times more likely than men to experience it. Mind says SAD is more common in countries with bigger seasonal changes in weather and daylight as England and Wales being clear examples.
Many people may quietly struggle each autumn and winter. They may not realise there is a name for what they are experiencing, or that support is available.
Small steps that can make a difference
The NHS and Rethink commonly recommend these steps, whether someone is looking after their own wellbeing or supporting another person:
Make the most of natural daylight – Spend time outside during the day, even when it is overcast. Let as much light into the home as you can where possible. For example, open curtains early and sit near a window.
Keep active – Regular physical activity supports mood, and time in green spaces can add to the benefit. It does not need to be demanding, and a short daily walk is a good place to start. NICE’s depression guideline (NG222) also describes group exercise programmes for people with depression, which a trained practitioner leads.
Stay connected – Keep in touch with friends, family and others, even if it takes more effort than usual as this helps to reduce isolation.
Keep up usual activities – Continuing with hobbies, routines and responsibilities, even in smaller ways, can help maintain a sense of purpose and structure. NICE describes it as behavioural activation. This approach focuses on the link between activities and mood, and on planning changes that reduce avoidance. The Mental Health Foundation also suggests planning ahead for low-energy days, for example by batch-cooking meals. For those supporting someone, gentle encouragement and a shared plan for the week can make taking part feel more manageable.
Protect your sleep – Go to bed and wake up at consistent times. The NHS also advises avoiding phones and other devices right before bed.
Treatment and Support Options
When symptoms are more significant, effective treatments are available. The NHS lists antidepressants, talking therapies such as cognitive behavioural therapy (CBT) and light therapy. Many people find they need treatment each winter to stop symptoms returning. The Mental Health Foundation notes that NICE recommends treating SAD in the same way as depression, with talking therapy, medication or both, because there is not enough evidence for other treatments.
Light therapy uses a bright light, sometimes called a SAD lamp or light box, to mimic winter daylight. The NHS notes that it is usually not available on the NHS because there is not yet enough evidence of its effectiveness, although many people find it helpful. Anyone considering a lamp should speak to their GP first. It may not suit people with certain eye conditions or those taking medicines that increase sensitivity to light. If you buy one, the NHS advises choosing a lamp of at least 10,000 lux that is UV-free and carries a UKCA or CE mark.
When to seek support
If someone thinks they may have SAD, or low mood is starting to affect work, relationships or day-to-day life, it is worth speaking to a GP. Adults can also self-refer to NHS Talking Therapies without a GP referral. Charities such as Mind and Rethink Mental Illness also offer information, online and local support groups, and resources for family members and carers.
If someone is thinking about suicide or has seriously harmed themselves, treat it as an emergency and call 999 or go to A&E. In the UK, you can also contact Samaritans free of charge at any time on 116 123.
Getting support is not about labelling a difficult season. It is about making sure that no one has to manage their wellbeing alone. Whether or not SAD turns out to be part of the picture, small steps help. Noticing the changes early and talking about them openly can make the darker months feel more manageable, this applies at work, at home and within the services we support.
Further reading – Resources
Seasonal affective disorder (SAD) | NHS
Seasonal affective disorder (SAD): symptoms, causes and treatments | Rethink Mental Illness
Seasonal affective disorder (SAD) | Mental Health Foundation
Depression in adults: treatment and management (NG222) | NICE
