Entering Autumn and Overcoming Seasonal Affective Disorder (SAD)

Sep 2

6 min read

Peaceful autumn landscape representing seasonal wellbeing

How to protect your mood, energy and motivation as the days get shorter.

As summer gradually gives way to autumn, the changing colours of the trees can be beautiful. But for some people, the change of season also brings a noticeable change in how they feel.

As the days become shorter and natural daylight decreases, you may find yourself feeling more tired, less motivated or generally lower in mood. You may want to spend more time indoors, sleep more, withdraw from social activities or find that things you normally enjoy seem less appealing.

For some people, these changes are simply the familiar autumn and winter blues. For others, they can become more significant and may be part of Seasonal Affective Disorder (SAD).

The good news is that there are practical steps you can take to support your mental wellbeing – and hypnotherapy may also have a useful role in helping you develop a more positive mindset and healthier routines during the darker months.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, most commonly occurring during autumn and winter.

According to the NHS, symptoms can include:

Persistent low mood
Reduced interest or enjoyment in everyday activities
Feeling tired or lacking energy
Sleeping more than usual
Difficulty concentrating
Irritability
Increased appetite or cravings
Feelings of hopelessness, guilt or worthlessness

Some people notice that their symptoms begin around autumn and continue through the winter, before improving as spring and longer daylight hours return.

The exact causes of SAD aren't completely understood, but reduced daylight appears to be an important factor. Changes in light exposure can affect sleep patterns and the body's circadian rhythm, as well as processes involving melatonin and serotonin.

Don't wait until winter to look after your wellbeing

One of the most useful things you can do is to start preparing for the darker months before your mood begins to deteriorate.

Think of autumn as a transition rather than something to endure.

Instead of thinking:

"Here we go again – I'm going to feel miserable all winter."

Try:

"The seasons are changing, so I'm going to take extra care of myself and give my mind and body what they need."

That small change in perspective can help you feel more in control.

7 ways to support your mental wellbeing this autumn

1. Make the most of natural daylight

Natural light becomes particularly valuable as autumn progresses.

Try to spend some time outdoors during daylight every day. A short walk around lunchtime, sitting in the garden or simply getting outside for some fresh air can help you make better use of the available daylight.

When you're indoors, open curtains and blinds fully and, where possible, sit close to a window.

The NHS specifically recommends getting as much natural daylight as possible and going outside during the daytime as part of self-care for SAD.

2. Keep moving

When the weather becomes colder and darker, it can be tempting to become less active.

Try not to let that happen.

You don't need an intensive exercise programme. Walking, gardening, cycling, swimming, yoga or any other activity you enjoy can help you maintain movement and structure in your day.

Exercise is also recommended as part of managing low mood and SAD.

A useful rule is:

Don't wait until you feel motivated to exercise. Let the activity help create the motivation.

3. Protect your sleep routine

SAD can affect sleep, and darker mornings can make it tempting to stay in bed for longer.

Try to maintain reasonably consistent times for going to bed and getting up.

A regular routine helps give your body clear signals about when it is time to be awake and when it is time to sleep.

You can also create a relaxing evening routine, reduce stimulating activities before bed and avoid spending excessive time on your phone immediately before going to sleep.

4. Stay socially connected

When you're feeling low, withdrawing from other people can seem easier.

Unfortunately, isolation can also reinforce low mood.

Make an effort to maintain contact with friends, family and people whose company you enjoy. Arrange activities in advance so that you have things to look forward to during the darker months.

It doesn't have to be anything complicated – a coffee with a friend, a walk, a hobby group or a regular phone call can make a difference.

5. Continue doing things you enjoy

One of the problems with low mood is that we can gradually stop doing the things that normally make us feel good.

Try to keep enjoyable activities in your diary even when you don't initially feel like doing them.

Music, reading, cooking, gardening, seeing friends, walking in the countryside, hobbies or planning a holiday can all provide positive experiences to look forward to.

Don't put your life on hold until spring.

6. Create a brighter environment

During the darker months, think about how you can make your home environment feel lighter and more inviting.

Open curtains during the day, make use of available daylight and consider how lighting affects the atmosphere in your home.

Some people with SAD also use specialist bright-light therapy. The NHS advises speaking to a GP before using a SAD lamp because light therapy may not be appropriate for everyone, particularly people with certain eye conditions or those taking medicines that increase sensitivity to light.

7. Notice your thinking

Pay attention to the story you tell yourself about autumn and winter.

If every September you start thinking:

"I hate winter."

"It's going to be months of misery."

"I never have any energy in winter."

those thoughts can become part of a familiar pattern.

Instead, practise noticing them without automatically accepting them as facts.

Ask yourself:

"Is there another way I could look at this?"

Autumn can also be a season of cosy evenings, beautiful walks, hobbies, friends, family, Christmas preparations, fresh starts and quieter time.

You don't have to love winter – but you don't have to fear it either.

How can hypnotherapy help with Seasonal Affective Disorder?

Hypnotherapy can provide additional psychological support for people who notice that their mood, motivation, confidence or habits deteriorate during autumn and winter.

At DK Hypnotherapy, I can use hypnotherapy to help you work on some of the psychological and behavioural patterns that may accompany seasonal low mood.

For example, sessions can focus on:

Improving motivation

When you're feeling tired and low, even simple tasks can seem difficult.

Hypnotherapy can help you develop a stronger sense of motivation and encourage healthier, more constructive daily routines.

Changing negative thought patterns

You may have developed a predictable pattern of thinking about winter.

Hypnotherapy can help you step back from automatic negative thoughts and develop a calmer and more balanced response to them.

Building positive habits

Looking after yourself during autumn and winter requires consistency.

Hypnotherapy can reinforce positive routines such as getting outside, exercising, maintaining social contact, practising relaxation and making time for enjoyable activities.

Reducing stress and anxiety

Stress can make low mood harder to manage.

Hypnotherapy can teach you relaxation skills and help you develop a greater sense of calm and control.

Improving confidence and emotional resilience

Rather than feeling that the changing seasons control how you feel, hypnotherapy can help you develop a greater sense of personal control.

The aim isn't to pretend that winter is summer.

It's about helping you feel more resilient, capable and positive while the seasons change.

Hypnotherapy isn't a replacement for medical treatment

It's important to distinguish between everyday seasonal low mood and clinical depression or SAD.

If you're experiencing significant or persistent depression, particularly if you're struggling to cope or experiencing thoughts of self-harm or suicide, please speak to your GP or seek appropriate professional help.

The NHS recommends treatments for SAD that can include talking therapies, antidepressants and light therapy, depending on the individual.

Hypnotherapy can be considered as additional support, particularly where stress, negative thinking, motivation, confidence, sleep or behavioural patterns are contributing to difficulties.

Don't let autumn decide how you feel

The arrival of autumn doesn't have to mean the arrival of months of low mood.

By making the most of daylight, staying active, protecting your sleep, maintaining social connections and continuing to do things you enjoy, you can give yourself a strong foundation for the months ahead.

And if you find that your thoughts, habits, motivation or emotional responses are making the darker months particularly difficult, hypnotherapy may be able to provide additional support.

At DK Hypnotherapy, I offer online hypnotherapy sessions, making it possible to receive support from the comfort of your own home, wherever you are in the UK.

Take the first step

If you would like to explore whether hypnotherapy could help you manage seasonal low mood, improve motivation, reduce stress or develop a more positive mindset this autumn and winter, I offer hypnotherapy in Salisbury and Bath, as well as online hypnotherapy sessions for suitable conditions. If you would like a free initial 30 minute consultation online click here to book.