As the cooler months roll in across Australia, many people notice a shift in their mood, energy, and overall well-being. While it’s common to feel a little sluggish in winter, some individuals experience more intense symptoms—known as Seasonal Affective Disorder (SAD).
SAD is a type of depression that follows a seasonal pattern, typically emerging in autumn or winter when daylight hours decrease. In Australia, while our winters are generally milder than in some parts of the world, SAD can still have a significant impact on mental health—especially in southern regions where daylight shortens considerably.
At our clinic, we often see a spike in clients reporting low mood, fatigue, changes in appetite, difficulty concentrating, and a general sense of “heaviness” or disconnection during the colder months. If this sounds familiar, know that you’re not alone—and that there are supportive, evidence-based strategies to help you feel more balanced and resilient during this time.
Understanding SAD in the Australian Context
SAD is believed to be linked to changes in sunlight exposure, which can disrupt our circadian rhythms and affect serotonin and melatonin levels—both of which play a role in mood regulation and sleep. In Australia, SAD is more common in the southern states, like Victoria and Tasmania, where winter days are shorter and darker.
However, because awareness of SAD is still relatively low here, many people don’t realise that their seasonal low mood is part of a recognised condition. They may blame themselves for feeling unmotivated or assume they just need to “snap out of it.” But SAD is not a character flaw—it’s a real and treatable condition.
Key Strategies to Manage SAD
If you or someone you care about experiences SAD, there are several strategies that can make a real difference:
1. Prioritise Natural Light
Try to get outside during the daylight hours, even on cloudy days. Morning walks, gardening, or simply having your coffee outside can help regulate your internal clock and boost your mood. Open up the blinds, sit near windows, and let as much natural light into your home or workspace as possible.
2. Keep a Regular Routine
Our bodies respond well to predictability. Sticking to consistent wake and sleep times, regular meals, and planned activities can help stabilise your mood and energy levels throughout the day.
3. Stay Active
Exercise is a powerful mood booster. Even gentle movement like walking, yoga, or stretching can increase endorphins and reduce feelings of lethargy. Aim for something that feels manageable and enjoyable, rather than forcing a high-intensity workout.
4. Nourish Your Body
Cravings for sugary or high-carb foods can increase during winter, but these can lead to blood sugar crashes and further mood dips. Focus on balanced meals, with plenty of whole foods, good fats, and seasonal produce to support your physical and mental wellbeing.
5. Consider Light Therapy
While not yet widely used in Australia, light therapy is a recognised treatment for SAD in other parts of the world. It involves sitting near a special light box that mimics natural sunlight. If your symptoms are persistent, ask your GP or psychologist whether this might be a helpful option for you.
6. Talk About It
Don’t underestimate the power of simply talking. Whether it’s with a friend, family member, or a trained therapist, opening up about how you’re feeling can ease the burden and help you gain perspective. If your symptoms are interfering with daily life, seeing a psychologist can offer targeted support and coping strategies.
You’re Not Alone
If you suspect that SAD may be affecting you or someone you love, it’s okay to seek support. Many clients tell us they feel relieved just to have a name for what they’re experiencing. With the right tools and care, you can feel better.
At Mind Profile Psychology, we offer personalised therapy services to help you manage seasonal emotional changes.
Contact us to book in for a FREE 30 Minute Introductory Session, where you can discuss your concerns with a fully registered psychologist.
Mind Profile Psychology – Servicing the Ingleburn, Campbelltown, Camden and Macarthur Area.
Telehealth Services Available Australia Wide, International Clients Welcome.
