The nights are growing darker, the leaves are changing colour and the clocks have gone back. It can only mean one thing: SAD season is here. 

If you’ve ever struggled with seasonal affective disorder, you’ll know how disruptive it can be. From low mood to a lapse in energy, the symptoms of SAD vary in severity from person to person, but even a mild bout can leave you feeling worse for wear. 

For some people, the symptoms of SAD become so disruptive that they have to seek professional treatment; for others, lifestyle changes and at-home interventions can help to ease things a little.

Those who have struggled with SAD in the past may even find this time of year anxiety-inducing, as the idea of what’s to come begins to loom large. But is there any way you can use this time to ward off or reduce the severity of SAD before it settles in? And if so, how can you do that?  

Because the cause of SAD is unknown, there’s no hero intervention you can use to nip it in the bud. Indeed, while some theories suggest it’s down to a decrease in exposure to natural light, factors such as your genetics and discomfort due to the weather are also thought to play a role.

But that doesn’t mean there aren’t ways to try to prevent SAD from emerging or growing worse throughout autumn and winter. As well as taking steps to live a less SAD-friendly lifestyle, you can also try to combat some of the knock-on effects SAD can have, such as isolating yourself from friends and family or eating an unbalanced, carbohydrate-heavy diet.  

Your first step should be maximising your sunlight exposure. Not only will this help to counteract the lower light exposure we get during the shorter days of autumn and winter, but it can also help to regulate your circadian rhythm, which relies on light to function properly.

“Lack of natural sunlight is a key trigger for SAD,” explains Dr Rina Bajaj, a counselling psychologist and author of The Magic In Me. “Exposure to sunlight can help to regulate your body’s internal clock and improve mood, so try to spend time outdoors during daylight hours, especially in the morning. Even on cloudy days, natural light can be beneficial.”

When it’s dark outside, light therapy – where a special lamp called a light box is used to simulate sunlight exposure – can also help. Ultimately, it’s about trying to soak up as much brightness as you can – but if you’re stuck inside at a desk, then you might need to find inventive ways to do this.  

“Although we cannot control the seasons or weather, there are some behavioural strategies that you can use or incorporate into your day to make the most of natural light – going for walks, spending time in nature and even sitting by a window can help,” suggests Jade Thomas, a psychotherapist and founder of Luxe Psychology Practice.

Adapting your routine so that you’re able to make the most of daylight hours – for example, working from home so you can spend your full lunch break walking around your local park – can also help. 

Exercise’s mood-boosting ability can make a real difference when you’re struggling with SAD – and the same can be said before the first SAD symptoms even emerge.

You don’t need to exercise 24/7 to reap the benefits, either: a 2019 study out of Harvard University concluded that taking part in just four hours of exercise a week can make a difference. That’s a series of morning or lunchtime walks and one trip to the gym or run around the block. 

Autumn is a time of change, which can make the idea of throwing your routines out of the window a lot more tempting. The last thing you want to do when it’s raining outside is head out for a walk with a friend, and the idea of heading to the gym in the dark isn’t most people’s idea of fun. But maintaining these habits, however tricky, could make a real difference to how you feel.

“Keeping a regular schedule is an important way to maintain control at a time when the weather, temperature and light levels are changing,” explains Dr Naveen Puri, medical director at Bupa Insurance. “Make time to exercise, socialise and plan activities that make you feel happy and connected to others.”

Doing lots of fun and exciting things – a new hobby, trips with friends, for example – can also help. “Make sure that you don’t isolate yourself in the winter months as this can make symptoms of SAD worse,” Thomas says. “Try to continue socialising, talk to your friends and family about how you feel, plan things to look forward to and continue to engage in your hobbies.” 

While you don’t want to be hypervigilant, checking in with how you’re feeling on a regular basis will allow you to spot any warning signs of SAD early and make any adjustments.

“It’s hard to ward of SAD if you don’t recognise the signs and symptoms in the first place,” Dr Puri says. “If you do start to develop symptoms and speak to a health professional, they can give you guidance to help prevent further episodes.”

Journaling, in particular, can be a good way to do this, Dr Puri adds. “Make journaling a habit to help you identify what a good and bad day looks like for you, along with spotting any patterns in the things that help you to feel better, and what worsens your mood. This is something that’s beneficial to do all year round – not just during autumn and winter.”

Along these lines, making a plan for how you’ll look after your mental health throughout autumn and winter can help you to feel more in control. “This plan might include setting specific goals, reaching out to a support network, or scheduling regular check-ins with a mental health professional,” Dr Bajaj recommends. “Practise self-compassion and recognise that it’s OK to have low moments during the winter. Accept that you may need to take extra care of your mental health during this time.” 

Images: Getty