When the Sun Takes a Holiday: A Therapist’s Gentle Guide to Tackling Seasonal Affective Disorder (SAD)

Hello my fellow SAD sufferers,

Today, we are reminded that the dark days are upon us — quite literally. As the clocks change and the daylight slips away, many of us start to feel our energy dip and our mood follow. So, I’d like to take this opportunity to share a few thoughts about Seasonal Affective Disorder, or SAD, and how we can face it together — with warmth, compassion, and maybe a slice of pumpkin pie (of apple strudel in my case).

What Is SAD? (And Why You’re Not Just “Being Moody”)

Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, usually appearing in autumn and winter when sunlight is scarce. Our bodies are wired to respond to light — when daylight decreases, our internal clock (circadian rhythm) drifts, serotonin (the “happy” chemical) drops, and melatonin (the “sleepy” chemical) rises.

From a systemic therapy perspective, SAD doesn’t just affect the individual — it ripples through your relationships, routines, and the wider systems you’re part of. When one person’s rhythm changes, the whole household often feels it. Recognizing that interconnection helps us build support around ourselves instead of facing the dark days alone.

Step 1: Chase the Light (While It’s Still Around)

When it’s reasonably light, get outside for a walk. Notice the last colours of autumn — the amber leaves, the crisp air, and maybe that one neighbour who puts up Christmas lights in October (we all know one).

Better yet, make it an event:

Visit a pumpkin farm and choose the best one for your pie.

Or stop by an apple orchard — or the local shop — and pick up ingredients for a warm apple crumble or apple strudel, if you are from my cultural context. Or, anything else that feels and smells like warmth of your home.

Natural light, even on cloudy days, helps your body reset and can lift your mood.

Step 2: Create Cosy Rituals of Joy

Buy yourself a new mug that makes you smile every morning. Fill it with your favourite tea, coffee, or hot chocolate, and take five mindful minutes just for yourself or read while wrapped up in a cosy blanket.

Add warmth to your space — seasonal decorations, soft blankets, twinkle lights, and a few thriving houseplants (who, by the way, would love a grow light).

And if you haven’t yet, consider a light therapy lamp. They’re not gimmicks — they mimic sunlight and help regulate your mood and energy.

Step 3: Remember — You’re Built for Seasons

Evolutionarily, our ancestors slowed down during winter for survival. The instinct to rest, eat more, and move less was adaptive. Modern life, however, expects us to stay on full power all year long.

From a systemic view, this is a gentle reminder that you are part of a much larger rhythm — nature’s rhythm. Instead of resisting it, honour it. Allow yourself to slow down, rest, and recharge.

You’re not lazy — you’re seasonally aligned.

Step 4: Move Your Body (Kindly and Consistently)

Exercise is one of the most effective natural antidepressants. It doesn’t have to be intense — a walk, yoga, or even dancing in your kitchen counts. Movement helps release endorphins, improves sleep, and shifts energy in your system — positively influencing both your body and your relationships.

Step 5: Nourish Your Mood

Comfort food is wonderful — just pair it with nourishment.

Enjoy seasonal soups and stews.

Add omega-3-rich foods like salmon, walnuts, or chia seeds.

And yes, a slice of pumpkin or apple pie absolutely counts as self-care.

Step 6: Focus on Small Joys

When days feel darker, it’s the small things that help us find light:

A funny podcast or autumn playlist.

A joyful walk with your dog.

A chat with a friend.

A candle-lit evening with your favourite book.

By noticing and naming these moments, you remind your brain that light still exists — even if it’s just in your living room.

And speaking of light and joy — I’d love to know: what’s your favourite autumn playlist? Share it with me! Music is a wonderful way to nurture connection and collective warmth.

Step 7: You Don’t Have to Do This Alone

If this season feels particularly heavy, please know — you’re not alone. SAD is common, but that doesn’t make it easy. Sometimes, having someone to talk to can make all the difference.

At The London Therapy Clinic, we offer individual sessions to help you navigate SAD and the changes it brings to your mood, routines, and relationships. Together, we can explore what your system needs to restore balance.

We’re also planning to open a small support group for SAD sufferers — a safe, warm, and understanding space to connect, share, and learn practical tools for brighter days. Please let us know if you are interested in attending this support group here.

If you’d like to know more, please get in touch or book a session — in person or online.

Final Thoughts

The sun will return. But until then, we can create our own light — through small joys, gentle self-care, and meaningful connection.

So go for that walk, brew that perfect cup, light that candle, and make space for what truly matters.

You’re doing wonderfully — even if it doesn’t always feel like it.

Let’s make this season about kindness, connection, and a little bit of pumpkin pie.