Managing Life with Seasonal Affective Disorder (SAD): Tips for Coping with the Winter Blues
I was delighted to see that Arthritis Ireland recently shared an insightful blog on battling arthritis alongside Seasonal Affective Disorder (SAD) here
Raising awareness of SAD is so important because this condition can deeply affect people’s lives—especially here in Ireland and the wider Northern Hemisphere, where daylight hours are limited for much of the year.
What is Seasonal Affective Disorder (SAD)?
Often nicknamed the “Winter Blues”, Seasonal Affective Disorder is a type of depression linked to changes in daylight. While it’s most common in the darker autumn and winter months, some people also experience symptoms in spring. For many, the reduced light levels disrupt mood, energy, and motivation.
Personally, I find the winter months the hardest. From as early as August, when the evenings begin to shorten, I notice changes creeping in—fatigue, brain fog, low mood, and a lack of motivation. For years I brushed it off as just “not liking winter.” But SAD is more than that.
How I Learned About SAD
I only discovered what SAD was relatively recently. I used to wonder why winter seemed so much tougher for me than for others. Everyone slows down a little when it’s cold and dark, but I struggled far more.
It wasn’t until meeting my partner, who grew up in the Deep South of the U.S., that I made the connection. When they moved to Ireland, the drop in daylight hours hit them hard. They recognised it immediately as Seasonal Affective Disorder—and suddenly, I realised my experience had a name too.
Ways to Manage Seasonal Affective Disorder
The good news? SAD can be managed, and small lifestyle shifts often make a big difference. Here are some strategies that have helped me and others:
Light therapy lamps: Affordable SAD lamps mimic natural daylight and can help lift mood. Using one for 30 minutes in the morning—and again on gloomy afternoons—can really make a difference.
Vitamin D supplements: Since we don’t get enough sunlight in Ireland, vitamin D is essential for energy and mood support.
Stay active: Regular movement helps combat fatigue and boosts endorphins. Even a brisk morning walk can set a better tone for the day.
Maximise natural light: Sit near windows, open curtains wide, and take breaks outside whenever possible.
Professional support: Counselling or antidepressants can be effective options for some people. SAD is personal, and so is treatment—what works for one person might not work for another.
For more detailed information on treatment options, the HSE website
Final Thoughts
Living with Seasonal Affective Disorder can be challenging, but recognising it is the first step toward managing it. Whether through light therapy, vitamin D, or lifestyle changes, there are ways to ease the impact and reclaim energy and positivity through the darker months.
By talking about SAD openly, we can reduce stigma and help more people find the tools they need to cope. If you think you might be experiencing symptoms, you’re not alone—and support is out there!