When the Weather Gets Heavy: Understanding Seasonal Affective Disorder
As winter rolls in and the daylight hours shrink, I’ve been hearing more and more people say things like, “I feel so flat lately” or “I just don’t feel like myself this time of year.” It’s something that comes up often in therapy, especially during the colder months, and it makes sense - our bodies and minds are responsive to the seasons. While it’s normal to feel a little less energised in winter, for some people, this shift goes deeper. If you’ve noticed that your mood consistently dips at the same time each year, particularly in autumn or winter, you could be experiencing something called Seasonal Affective Disorder, or SAD.
SAD is a form of depression that follows a seasonal pattern, most commonly beginning in late autumn and lasting through winter. It's more than just the winter blues, it can affect your mood, energy, sleep, appetite, and your overall ability to function day-to-day. Some common signs include feeling persistently low or flat, sleeping more than usual, craving carbs or comfort foods, struggling to concentrate, and wanting to withdraw from social contact. People often say they feel like they’re in a fog or like everything just takes more effort. And the acronym really does say it all: SAD by name, and often by nature.
From a biological perspective, these changes are often linked to reduced sunlight exposure. Less light can disrupt our internal body clock (circadian rhythms), lower serotonin levels (which affect mood), and increase melatonin (which makes us feel sleepy). In short, less light can throw our whole system out of balance.
Living in Australia doesn’t make us immune, especially in the southern states where winter days are shorter and darker. Even if you're not consciously aware of it, your body is. And from a somatic perspective, this makes complete sense. Our nervous systems respond to the environment, and darker, colder conditions can trigger a natural slowing down, a kind of biological “pause.” The trouble is, modern life doesn’t always allow us to honour that need to rest. When we push through without noticing or listening to our bodies, the disconnection can add to that sense of heaviness or burnout. So what can you do if winter really does get you down? First, know that you’re not alone, and you’re not making it up. There are simple, practical ways to support yourself. Getting outside during daylight hours, even on cloudy days, can make a difference. Sitting near a sunny window or using a light therapy box can also help. Movement is key too, but it doesn’t have to be high intensity. Gentle, nourishing movement like walking, stretching, or somatic practices can help regulate your nervous system.
Creating structure in your day like regular sleep, consistent meals, and little rituals that anchor you can offer stability when your body feels off-kilter. And as tempting as it can be to hibernate, staying connected to others is important. A short chat, a walk with a friend, or even sharing how you're feeling can provide a sense of warmth and regulation.
If you notice that this low mood happens every year and lingers for more than a few weeks, it’s worth reaching out for support. Speaking with a therapist or GP can help you understand what’s going on and explore options like therapy, light treatment, or other supports tailored to your needs.
Ultimately, SAD reminds us that we are seasonal beings part of nature, not separate from it. When the weather gets heavy, it's okay to move a little slower, rest a little more, and seek warmth where you can. Listening to your body and giving it what it needs is not weakness - it’s wisdom. You don’t have to “push through” winter. There’s support, there’s light, and there is a way through.
“It’s called SAD for a reason — because when the light fades, it’s not just the season that changes. Your body feels it. Your mood feels it. And none of it means you’re broken — it just means you’re human.”
Thanks for reading!
- Stacey Hampshire