Living with… Seasonal Affective Disorder (SAD)
On my podcast On being good enough…, I’ve been running a series of Living with… episodes. I’ve explored emotions including anxiety, anger, guilt, and loss, and how applying my approach can help live a meaningful life, even while facing these difficult feelings.
As we move into autumn and the days shorten, I wanted to write about living with Seasonal Affective Disorder (SAD). Many of us feel the change as the nights draw in, and it’s the perfect time to talk about managing SAD so that we can still have a winter full of meaningful experiences and valued living.
What is Seasonal Affective Disorder (SAD)?
SAD is a type of depression that comes and goes with the seasons, typically during the winter months when daylight hours are shorter. Symptoms can include persistent sadness, low energy, difficulty concentrating, changes in sleep patterns, and a lack of interest in things you usually enjoy. The lack of sunlight disrupts the body’s internal clock and affects serotonin levels, leading to symptoms of depression.
Taking Control of What You Can
When I work with clients who are experiencing symptoms of SAD, I often return to one guiding principle: “Change the things you can, accept the things you can’t.” While we can’t control the weather or the dwindling daylight, we can control how we respond. This is where goal setting becomes key.
I ask clients a powerful question: “If you didn’t have any symptoms of SAD, what would you be doing?” If that feels overwhelming, I suggest imagining it’s March 1st next year, and you’re looking back on winter. What memories would you like to have? What activities, places, and people would stand out?
This approach helps us focus on moving towards something, rather than merely trying to escape our negative feelings. It’s important to recognise your values—whether in work, family, social life, or self-care—and use these as a compass to set meaningful goals.
For those with SAD, physical inactivity often becomes a bigger challenge during winter. So, we treat our actions like experiments, gathering “data” from trying different levels of activity to see what works best for our overall well-being.
Understanding the Barriers
Once we’ve set some values-based goals, the next step is to understand what’s standing in the way. Here, I often use an ABC exercise (Activating event, Belief, Consequence) to explore the stories the Rooted Mind is telling us—stories like, “I’m stuck in a dark cloud,” or “I’m too tired to see people,” or “This will never end.”
These thoughts lead to emotional consequences such as low mood, irritability, and hopelessness. Behaviorally, they can result in procrastination, isolation, and even overeating. Writing these beliefs down, alongside the triggers and consequences, is the first step toward reframing them.
Please click here to link to the ABC Exercise template
Using the 4-Step Change Process
With a clearer picture of the internal barriers, we move into the final stage: my 4-step Change Process, designed to help clients take meaningful action.
1. Focus Reset
This is about separating the Conscious Mind from the Rooted Mind. We start by acknowledging the stories the Rooted Mind is telling, then gently shift focus to our body and surroundings. Grounding yourself in the present moment by identifying objects in your environment and taking a deep breath can help. (You can listen to more about Focus Reset on my podcast here.)
2. Self-Compassion
For those with SAD, guilt and self-critical thoughts can worsen an already tough situation. One useful exercise is to imagine you’re in a support group. If someone else shared feelings like yours, would you be harsh, or would you offer kindness? The same compassion can—and should—be extended to yourself.
Another method is to look at a picture of your childhood self. If that child stood before you feeling as you do now, what would you say? Would you criticise them or offer love and support?
3. Reframing
Here, we challenge the thoughts that hold us back. For example, when guilt arises, ask yourself, “Did I choose to have these symptoms?” This reframes the experience, reminding you that these feelings aren’t self-inflicted. They’re something you manage, not something you control.
Another reframing question is, “If I didn’t feel this way, what would I do?” This pulls us back to our values and goals. For instance, if being more social is a goal, we can explore how to connect with friends, family, or new communities, based on your interests, for example if you value dancing, reading, or something else.
4. Mindful Valued Living
The final step is where it all comes together. Mindful Valued Living is about recognising your core values—work, family, friendships, fun—and making conscious, value-based choices. This is the ultimate aim: empowering your Conscious Mind to take meaningful action and have the winter you deserve. (Learn more about this on my podcast episode here.)
Conclusion
If you or someone you know is struggling with SAD, I’d love to help you embrace a winter filled with valued living and meaningful moments. Click here to book a call, and let’s work together to make this season brighter.
*The Rooted Mind is the part of us where thoughts, feelings, and impulses arise, while the Conscious Mind is the space where our wisdom, values, and logic reside.