Seasonal Affective Disorder: Supporting Your Mood Through Light, Lifestyle and Nutrition

In the short, grey days at this time of year, many people notice changes in their mood, motivation, sleep and energy. If you find yourself feeling lower in mood, more tired or less focused during autumn and winter, you are not alone - this seasonal shift is a well-recognised pattern known as Seasonal Affective Disorder (SAD).

SAD is more than simply disliking winter. It is a seasonal low mood that can affect your body clock, your brain chemistry and your emotional wellbeing. The good news is that there are gentle, evidence-supported ways to improve how you feel, using natural tools that work with your physiology rather than against it.

As an Integrated Medicine Physician and Hypnotherapist, I use a holistic approach to help patients understand the root causes of mood changes and support emotional wellbeing through personalised nutrition, lifestyle habits, stress management and targeted supplements. In this article, I share practical guidance you can begin using straight away to help support your mood through the darker months.

Why Does SAD Happen?

SAD is most commonly triggered by reduced daylight in autumn and winter. Less light exposure can disrupt:

• Your circadian rhythm (internal body clock)

• Melatonin production (affects sleep)

• Serotonin levels (affects mood and energy)

These shifts can lead to symptoms such as:

• Low mood or irritability

• Reduced motivation

• Increased sleepiness

• Cravings for carbohydrates

• Brain fog or reduced concentration

• Lower energy or fatigue

You may also notice these symptoms recur at the same time each year. Understanding this pattern is often the first step in restoring balance.

Light Therapy

Light therapy is one of the most effective and well-recognised supports for SAD. Both the NHS and the Royal College of Psychiatrists acknowledge it as a commonly used treatment option - particularly for those with a clear seasonal pattern.

How does it work?

Light therapy uses a specially designed lamp that mimics natural daylight. This helps reset circadian rhythms, balance melatonin production, and support neurotransmitters linked to mood.

How to Use a SAD Lamp Safely and Effectively

To get the most benefit:

1. Choose the right strength

   Look for a lamp delivering 10,000 lux. Ensure it is UV-free for eye and skin safety.

2. Use it in the morning

   Morning exposure - ideally within the first hour of waking - is best for supporting a healthy sleep-wake rhythm.

3. Aim for up to 30 minutes

   You can build up gradually. You do not need to stare directly at the lamp - simply have it on beside you while reading, eating breakfast or working.

4. Use daily in autumn and winter

   Consistency is key. Many people benefit from starting early in autumn before symptoms become pronounced but if you are already symptomatic you can notice a benefit whenever you start.

5. If you notice headaches, agitation or poor sleep

   Reduce the duration, light intensity, or increase distance from the lamp.

Always seek medical advice if you have an eye condition, bipolar disorder or take medications that increase light sensitivity, before you start treatment.

Supporting Mood Through Nutrition

What you eat can have a profound impact on mood, energy and brain health. The gut and brain are closely interconnected, and supporting gut health is one of the most effective ways to promote emotional wellbeing.

Foods that support mood and brain chemistry

These whole foods help stabilise energy, nourish the gut and provide key nutrients for neurotransmitters:

• Berries - rich in antioxidants that help protect brain cells

• Dark chocolate (high cacao) - supports magnesium and neurotransmitters

• Turmeric - anti-inflammatory and antioxidant

• Nuts and seeds - provide healthy fats and minerals

• Avocado - rich in B6, supporting neurotransmitter production

• Oily fish - high in omega 3 fats linked to improved mood

• Leafy greens - contain folate and magnesium

• Whole grains (e.g. oats) - steady blood sugar and support gut bacteria

• Eggs - rich in choline for brain health

• Herbs such as saffron and rosemary - traditionally used for mood support

Foods that may worsen mood or energy

Some foods can contribute to blood sugar instability, gut irritation or inflammation, leading to mood dips:

• Sugar and refined carbohydrates

• Energy drinks

• Alcohol

• Trans fats in processed foods

• Artificial sweeteners (e.g. aspartame)

• Excess caffeine

• Cured or processed meats

• For some individuals: gluten

The key is not restriction but noticing your body’s patterns and making gentle, sustainable changes.

Lifestyle Habits That Support Your Mood in Winter

Small daily habits can make a big difference in how you feel through the darker months.

Try these simple winter wellbeing practices:

• Get outside early, even for 10 minutes, to support circadian rhythms

• Keep a consistent sleep routine

• Add warmth - soups, herbal teas and comforting food rituals

• Stay connected - isolation can worsen winter low mood

• Move your body gently - yoga, walking, stretching

These lifestyle shifts work beautifully alongside nutrition and light therapy to support more stable mood and energy.

When and How to Seek Additional Support

If you notice your mood significantly drops each winter, or you feel persistently low, overwhelmed or fatigued, you do not need to navigate this alone. Your GP practice will have information on local services which can help support your mental health. You can also seek support from charities such as MIND and get 24/7 crisis support via NHS 111 and the SHOUT service (text the word 'Shout' to 85258)

Mental health is a particular area of interest of mine and as an Integrated Medicine Physician, I take a holistic view of your physical, emotional and environmental health - identifying the root causes contributing to your symptoms and creating a personalised plan that may include:

• Personalised nutrition

• Targeted herbal and/or nutritional supplements

• Gut, nutrition, and hormonal health testing

• Mind-body techniques

• Hypnotherapy

• Light therapy guidance and advice on other “tech” which can support your mental health

• Lifestyle recommendations

• Trauma-informed care and stress support

Together, we work to restore balance gently and sustainably.

If you would like personalised guidance, or to explore whether integrated medicine can support your emotional wellbeing, please contact me via support@holistichealthdoctor.co.uk or book an appointment via the link above.

Photo by Federico Faccipieri on Unsplash