How to Recognise and Cope with Seasonal Affective Disorder

Understanding why you feel low when the seasons change, and how to gently reset your mind and mood.

As the days shorten and the temperature drops, many people notice a subtle shift in their energy. For some, it’s a mild case of the “winter blues.” But for others, it’s something far deeper, a yearly cycle of low mood, fatigue, and emotional withdrawal that returns like clockwork.

This recurring experience could be Seasonal Affective Disorder (SAD), a recognised form of depression linked to changes in daylight and seasonal rhythms.

“It’s not just in your head,” says Terence Watts, psychotherapist and founder of the International BWRT Institute. “SAD is a real and measurable shift in the way the brain processes mood and energy in response to light levels.”

What is SAD?

SAD is a type of Major Depressive Disorder with a seasonal pattern. Most commonly, it appears during the autumn and winter months when daylight is limited, although a lesser-known summer-onset version also exists.

Symptoms may include:

• Low or flat mood
• Increased fatigue or sleepiness
• Irritability or social withdrawal
• Loss of interest in activities
• Craving carbohydrates or weight gain
• Difficulty concentrating
• A sense of emotional heaviness or hopelessness

For some, these symptoms are disruptive enough to interfere with work, relationships, and quality of life.

“SAD often feels like someone has turned down the dimmer switch on your internal energy,” explains Watts. “Things you usually enjoy just feel like too much effort.”

Why does SAD happen?

While the precise causes are still being explored, it’s widely accepted that a lack of natural sunlight plays a significant role.

Terence Watts explains: “The reduction in daylight affects our circadian rhythm, the internal body clock that regulates sleep, mood, and appetite. With less light exposure, the brain tends to produce more melatonin, which makes us feel sleepy, and less serotonin, which helps regulate mood.”

In evolutionary terms, our brains are still wired to respond to seasonal shifts in light and temperature but those ancient patterns don’t always suit modern life.

“In essence, the brain is trying to conserve energy, as it once would have done in the colder months,” Watts says. “The trouble is, we’re still expected to perform at full speed, which creates a mismatch between body and environment.”

Who is most affected?

SAD can affect anyone, but it’s most common among:

• Women
• Adults aged 18–30
• People living far from the equator
• Those with a family history of mood disorders

There’s also a summer-onset version of SAD, which can cause insomnia, agitation, and appetite loss due to excess heat and light. “It’s less common, but just as real,” says Watts. “It can be triggered by disruption to sleep cycles and an overstimulated nervous system.”

What can you do about it?

The good news is that SAD is treatable. A combination of lifestyle adjustments, self-care and, in some cases, therapy can make a significant difference.

1. Get exposure to natural light

Spend time outside during daylight hours, ideally in the morning. “Even on a cloudy day, natural light is far brighter than indoor lighting,” says Watts. “It helps to reset your internal clock and reduce symptoms.”

2. Consider light therapy

Light boxes that simulate natural daylight can be effective when used daily. They’re widely recommended by clinicians for winter-onset SAD.

3. Keep a steady routine

Regular sleep and mealtimes can support mood regulation. Try not to let your schedule shift too dramatically — especially at weekends.

4. Move your body

You don’t need to train for a marathon. Even a short walk, stretch, or dance around the kitchen helps to lift mood and balance the nervous system.

5. Stay connected

It’s easy to isolate when your energy is low, but gentle social contact, even a text conversation or a shared coffee, can help to reduce emotional fatigue.

Can therapy help?

For many people, therapy can be transformative in managing SAD, especially if the symptoms are longstanding or deeply entrenched.

One approach that’s gaining ground is BrainWorking Recursive Therapy® (BWRT), a neuroscience-based method developed by Terence Watts himself.

“BWRT doesn’t rely on suggestion or analysis,” he explains. “Instead, it works with the brain’s early-response system, that split-second before we consciously feel an emotion or reaction. We use a structured process to identify where the unhelpful emotional response begins and rewire it.”

In the case of SAD, the brain often develops a sort of learned anticipation of seasonal discomfort. “If someone has experienced emotional difficulty in previous winters, their brain can start to trigger that response automatically, even before there’s any real reason for it,” Watts says. “BWRT works by helping to interrupt that learned pattern and install a more neutral or even positive response.”

This approach is fast, content-free, and doesn’t require the client to delve into painful memories. Many clients report feeling a shift in just a few sessions.

You’re not weak – it’s just biology

SAD can be hard to explain, especially when others assume it’s “just winter blues” or tell you to “snap out of it.”

But as Terence Watts puts it: “Your brain is doing exactly what it thinks is right. It’s responding to environmental signals in a way that once made sense for survival. The problem is, we’re living in a modern world with ancient wiring.”

Recognising that SAD is a biological pattern, not a personal failing, is the first step to changing your relationship with it.

Final thoughts – light Is coming

If you’re struggling right now, know this: it will pass, and there is support available.

From light therapy and lifestyle tweaks to neuroscience-informed options like BWRT, there are more tools than ever to help you reset your emotional rhythm and feel like yourself again.

“People are often surprised by how quickly they can feel better,” says Watts. “The key is recognising what’s happening and knowing that it doesn’t have to define your winter.”

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For more information about BWRT and practitioner support, visit www.bwrt-professionals.com