As sunsets get earlier and the nights get longer, you might find that your mood gets gloomier along with the skies.
It’s natural to feel down or introspective sometimes. But if winter brings with it uncontrollable negative thoughts and mood dips, you might be experiencing Seasonal Affective Disorder, or SAD.
This is also sometimes called seasonal depression.
For LGBTQ+ people, SAD can be especially tough, as we already face higher rates of depression, anxiety, and other mental health problems due to minority stress.
So what can you do to prepare yourself to spot the signs of SAD, and cope with it, this winter?
And what might seasonal affective disorder self-care look like?
In this guide, we’ll explore what SAD is, how it presents, and particularly how it impacts us in the LGBTQIA+ community.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder (SAD) is a type of depression that follows the seasons, occurring at a specific time each year.
For most people, that’s autumn/fall and winter. But a smaller percentage of people experience SAD in the summer months.
It’s natural to feel more tired, or even to struggle with pre-existing problems more, when the world around us gets colder and darker.
But SAD, or depression, is more persistent and gets in the way of your day-to-day life.
If you notice that you get the same symptoms during the same period of time each year, that could be SAD.
Symptoms of Seasonal Affective Disorder (SAD)
SAD can show up differently for everyone. Some signs you might notice include:
- A low mood that doesn’t go away.
- Anxiety and worry.
- Irritability.
- Sleeping more than usual, having trouble waking up, and feeling lethargic.
- Or alternatively, struggling to fall asleep or stay asleep.
- Struggling to concentrate or make decisions (you might call this “brain fog”).
- Finding it harder to connect with others.
- Losing interest in things you’d usually enjoy.
- Feeling more hungry than usual.
- Feelings of hopelessness or despair.
- Thoughts of wanting to harm yourself, or not be here any more.
If you’re noticing any of these symptoms, you don’t have to hold it all alone.
You can call the Samaritans on 116 123 at any time, and scroll further down this page for some more resources.
What causes Seasonal Affective Disorder (SAD)?
It’s not known exactly what causes SAD, but experts think it has something to do with the reduced amount of sunlight we get in the colder months.
This can affect our bodies in multiple ways, such as:
- Impacting our circadian rhythms and sleep cycles.
- Disrupting our bodies’ production of melatonin, the sleep hormone.
- Reducing levels of Vitamin D.
- Lowering production of serotonin – a natural mood regulator – in our brains.
- Feeling uncomfortable in the changing weather.
How common is Seasonal Affective Disorder (SAD)?
We don’t know for sure how many people have seasonal affective disorder, or SAD, because cases may be under-reported.
This is because it’s typical for many people to feel down during the winter months, and so SAD may go unrecognised in some instances.
But the rough estimate is that it impacts around 5% of people.
SAD has been found to be more common in:
- Women.
- Younger adults.
- People with family history of SAD.
- People with low levels of Vitamin D.
- People who live a long way from the equator.
- People with diagnoses of bipolar disorder, depression, and ADHD.
Seasonal Affective Disorder (SAD) statistics
- In the UK, the Royal College of Psychiatrists estimates that around 3 in every 100 people experiences SAD.
- In the US, it’s estimated that around 5% of people get seasonal depression.
- The global estimate of winter SAD is a little over 5%, while summer SAD is a little over 0.5%.
Is Seasonal Affective Disorder (SAD) real?
Yes. SAD is a real condition, recognised by the NHS and the American Psychiatric Association, who include it in the DSM-5.
A lot of people with SAD face invalidating reactions from others. You may hear people call it the “winter blues”, or even say things like, “everyone feels down during winter”.
While it’s true that lots of us may experience low moods during winter, if you struggle with SAD, then comments like this can feel dismissive or hurtful.
Remember that SAD is a genuinely documented and evidenced mental health problem.
What you’re carrying is real. You deserve support, not to be minimised or shamed.
When does Seasonal Affective Disorder (SAD) start?
When exactly you start to notice signs of SAD will vary from person to person.
If you experience SAD in the winter months, then in the UK, you could start to notice symptoms appearing as early as September.
Your symptoms are likely to develop throughout the autumn months, and peak in the winter.
It can be particularly tough for those living in the north of England and Scotland, where it tends to get darker for longer.
If you get SAD during the summertime, you may notice symptoms appearing in spring.
But there is no one-size-fits-all template for SAD. Some could start in September, others might not feel very different until January.
As a general rule, if you notice that your mood begins to drop and you start to struggle around the same time each year, then it could be SAD.
Seasonal Affective Disorder (SAD) and the LGBTQIA+ community
Like other kinds of mental health difficulties, those of us who are LGBTQIA+ might be more at risk of SAD.
Statistics show that LGBTQIA+ people have higher rates of depression overall, including a higher risk of self-harm and suicidal thoughts.
This is because as a community, we have to deal with minority stress.
This is a term that describes the added stress of living life in a society that doesn’t accept you fully.
It could be getting misgendered by your family, hiding your relationship in the workplace, or feeling internalised shame about your identity.
Over time, these stressors add up to create real, chronic mental health problems for our community.
Plus, LGBTQIA+ people are more likely to feel lonely than their straight and cis peers.
This means that we in the LGBTQIA+ community could be especially vulnerable to feeling low, and lacking support, during the long dark winters.
If you’re worried about yourself, you don’t have to carry it alone. Below, we’ve listed some self-care tips from Voda therapists, and sources of support that you can reach out to.
How to deal with Seasonal Affective Disorder: SAD self-care tips from queer therapists
1. Get outside during the day
Try to make the most of the few daylight hours and get outside when you can.
Whether it’s the first thing you do when you get up in the morning, or something you fit into your lunch break, maximising sunlight hours is an important part of coping with seasonal affective disorder.
It might be tough, but if you feel able to, wrap up warm and try to head out for a walk or run, even if it’s quick.
Even a cloudy day will provide your body with a bit of the light it’s craving.
2. Build a meditation practice
One of the best tried and true methods to deal with brain fog, anxiety, and low mood is mediation.
Even just a few minutes of calmly, mindfully breathing can change the shape of your day.
Voda has lots of mindfulness and breathwork-based Practices that you could try, as an easy place to start. We also offer guided audio meditations voiced by queer creators.
Download Voda via Google Play and on the App Store.
3. Eat well and take your vitamins
It’s important to try to keep a balanced diet to make sure your brain gets everything it needs to function properly.
Between October and March, the sun in the UK isn't strong enough for our bodies to make vitamin D, so the NHS recommends everyone consider a daily supplement. A balanced diet with plenty of iron and B vitamins helps too.
Try to eat lots of leafy greens and protein, drink lots of water, and of course have comfort food when your body is craving it.
It’s always vital to make sure your body is getting all its nutrients, but especially when your natural energy is lower.
4. Brighten up your living space
Bright light therapy is one of the best-evidenced treatments for SAD, although UK guidance is more cautious about it than US guidance.
It's a good idea to try and let as much natural sunlight into your home as possible – especially if you work from home.
Open any curtains or blinds, and try to spend your time by a window if you can.
There are also SAD lamps: bright lights that are designed to mimic a summer morning. They tell your body clock that it’s daytime, which can help lift your mood and improve your sleep. Using one for 20 to 30 minutes soon after waking tends to work best.
Note: if you have bipolar disorder, bright lights may affect your mood in unexpected ways, so check with your GP or psychiatrist first.
You could also try some indoor plants to help you feel a bit closer to nature.
5. Vent to your journal
Journaling is helpful all year round. But if you find that you struggle more during certain times of year, it can be especially supportive to build a more regular journaling practice.
Sometimes, externalising thoughts and feelings by writing them down can make you feel a little lighter.
It can also help you to put things in perspective, and reach new insights.
You could try journaling on your phone, anywhere you go, with Voda.
6. Spend time in community
When winter draws in, it can be tempting to “hibernate”: hiding away from the outside world.
But for queer people, community is vital. Spending time with other LGBTQIA+ folks, and people who accept us, is a protective factor for our mental health.
That’s truer than ever when you’re trying to manage seasonal affective disorder.
Whether it’s online or offline, it can make a difference to connect with other people who see you and embrace you for who you truly are.
You don’t have to cope with seasonal affective disorder alone
If you’re experiencing the symptoms of SAD or seasonal depression, and it’s interfering with your ability to live your life as usual, you deserve support.
Here are some ideas for where to reach out:
- Your GP. The GP may be able to refer you to NHS talking therapies, or prescribe antidepressants. They might also check for vitamin deficiencies, and any other physical issues that could be contributing to how you feel. (If you’re in England, you can also self-refer to NHS talking therapies directly.) CBT adapted for SAD is one of the best evidenced treatments, and can help protect you in future winters as well as this one.
- An LGBTQ+ affirming therapist. Pink Therapy holds a directory of private therapists who specialise in working with gender, sexual, and relationship diverse clients. Find out more about how to find an LGBTQ-affirmative therapist.
- Helplines and urgent support. If you're struggling to keep yourself safe, please don't sit with it on your own. You can call Samaritans free on 116 123, any time of day or night. Switchboard, the LGBTQIA+ helpline, is on 0800 0119 100. If you need help right now, NHS 111 or A&E are there for mental health as much as anything else.
Practice seasonal affective disorder self-care with Voda
Voda is the LGBTQIA+ mental wellbeing app that’s built by us, for us.
Find self-led exercises for coping with seasonal depression, designed and reviewed by queer psychotherapists who truly understand the impact of minority stress.
Practice techniques inspired by mindfulness, CBT, and self-compassion: all in your pocket.
