Is It Seasonal Affective Disorder Or Just The Autumn Blues?

Around this time of year, many people notice a dip in energy, mood, and motivation. Autumn, with its beauty and change, can feel quietly melancholic, but for some, that sadness runs deeper. The challenge is knowing whether you’re simply experiencing a seasonal shift or something more significant, like Seasonal Affective Disorder (SAD).

Understanding the difference can help you respond with greater compassion and choose the right kind of support.

Why does autumn affect our mood so much?

Light plays a powerful role in regulating our internal clock, known as the circadian rhythm. When sunlight exposure decreases in autumn and winter, our brains produce less serotonin, the hormone linked to mood, energy, and focus. At the same time, melatonin production increases, making us feel sleepier or more lethargic.

For some people, this shift leads to mild emotional changes: a sense of slowing down, craving comfort foods, or feeling more inward. This is often referred to as the “autumn blues.” It’s a normal emotional response to seasonal transition.

However, if these feelings deepen into persistent sadness, hopelessness, or a loss of interest in things you usually enjoy, it might be something more.

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder is a form of clinical depression that follows a seasonal pattern, typically emerging in late autumn or early winter and improving in spring. It’s not simply a dislike of darker days; it’s a recognised mental health condition with real biochemical and psychological roots.

Common symptoms include:

• Persistent low mood or tearfulness

• Loss of pleasure or interest in daily activities

• Fatigue, sluggishness, or excessive sleep

• Cravings for carbohydrates or comfort foods

• Difficulty concentrating

• Feelings of guilt or worthlessness

If these symptoms last more than two weeks and begin to interfere with daily functioning, it’s time to take them seriously. SAD is treatable, but acknowledging it is the first step.

How can you tell if it’s SAD or just autumn blues?

The difference often comes down to intensity, duration, and impact.

Ask yourself:

• Are my low moods lasting for most of the day, nearly every day?

• Have I withdrawn from friends or social activities?

• Am I finding it hard to get out of bed or go to work?

• Have my sleep, appetite, or concentration significantly changed?

• Does it feel like I’m living under a cloud that just won’t lift?

If you’re answering “yes” to several of these questions, it could point to Seasonal Affective Disorder rather than a mild case of the blues.

In contrast, if you’re feeling slightly lower in energy, craving more rest, or noticing a gentle reflective mood without major disruption to your life, you may simply be responding naturally to the season’s rhythm.

What helps mood when the daylight hours shorten?

Whether you’re facing SAD or general seasonal low mood, small, consistent actions can make a big difference.

Prioritise natural light

Try to get outside during daylight hours, especially in the morning. Even 20 minutes of daylight can help regulate serotonin and melatonin.

Consider light therapy

Special SAD lamps or light boxes simulate natural sunlight and can ease symptoms when used daily.

Stay connected

Isolation can worsen seasonal depression. Schedule time with friends or family, even when you don’t feel like it.

Move your body

Exercise releases endorphins and boosts mood regulation. Gentle movement, like walking, yoga, or dancing, can help counter the heaviness of winter fatigue.

Create warmth and comfort

Notice what your body and mind need, even if it’s small things such as soft lighting, warm drinks, or slower evenings. Sometimes emotional nourishment begins with physical kindness.

Seek professional support

If symptoms persist, talking therapy can help you explore what’s underneath your feelings and develop healthy coping strategies. Some clients find that autumn’s introspective energy makes this a particularly powerful time to begin therapy.

When should you seek help?

It’s easy to dismiss low moods as “just winter,” but if you’re noticing that your emotions feel unmanageable, or your motivation and joy have significantly declined, it’s important to seek help sooner rather than later.

Working with an Internal Family Systems (IFS) therapist can provide you with a more in-depth way to untangle the emotional, behavioural, and physical aspects of SAD, and to understand how it interacts with other life stressors such as work burnout, loneliness, or relationship strain.

While autumn is a gently melancholic time for many of us, it’s important to be aware of when it’s time to listen to your mind and body, and reach out for extra support.