Not feeling the sparkle of the festive season right now? Don’t panic – feelings of low mood and winter burnout are more common than you think. Here’s how to spot seasonal affective disorder (SAD) before it overwhelms you.
There are many chances for positivity and joyfulness in December – from Christmas parties and festive dining, to the promise of some time to rest and recharge. But, the colder, darker weather can also cause bouts of fatigue, sadness and general discontent, which might be an indication of seasonal affective disorder (SAD).
To help you identify it and to tackle the symptoms proactively, we spoke to the experts to discover why periods of low mood, as well as sleep disruptions and digestive issues, are common at this time of year.
We’ve also included some easy-to-follow wellbeing advice and product solutions to aid you through the winter feeling happier and healthier, so consider this your guide to tackling winter burnout and seasonal affective disorder.
What is SAD?
SAD or seasonal affective disorder is a condition used to describe a downward shift in mood during the winter season, which can range from mild symptoms to the potentially depression-triggering. The exact cause is not fully understood, but it has been linked to a reduction in exposure to sunlight, which may cause a fall in our natural levels of serotonin – the ‘happy hormone’ that influences our mood, sleep and digestion – as well as deficiencies in key vitamins and minerals, including vitamin D.
If you’ve ever felt a bit lower than normal while travelling to and from work in the dark, or have a heightened reluctance to get out of bed in the morning, those are examples of mild SAD (which you may be able to shrug off with a fair amount of ease). Yet, team that with the busyness of the winter season, especially due to Christmas in the Northern hemisphere, and it’s a recipe for winter burnout, which can make you feel lethargic and overwhelmed. At its worst, it can also cause a significant decrease in your mental health.
Recognising these SAD feelings within yourself is not unusual. Google searches for ‘seasonal depression’ frequently rise by over 100 per cent at this time of year, and, according to the NHS, SAD affects an estimated two million people in the UK.
Team this with the nearly 12 million UK workers who reportedly experienced burnout in the last year alone, according to a recent survey by Avilio, and we are teetering on the edge of an overwhelm crisis.
“I often see how winter affects people on both a psychological and energetic level,” confirms the organisational psychologist and Reiki master, Hannah Baldwin. “Our bodies naturally move into a slower, more inward rhythm, yet most workplaces expect us to operate at the same pace all year round. That mismatch creates strain. When someone is already close to burnout, the seasonal dip in energy makes it harder to compensate, so symptoms feel sharper and more visible. The biological effects of reduced light, combined with emotional depletion, can leave people feeling overwhelmed, disconnected from themselves, or as if they’re ‘running on empty’.”
What are the symptoms of the winter blues?
Symptoms of SAD commonly include low mood, tiredness, fatigue (even if you generally sleep well), irritability, anxiety, and cravings for ‘comfort foods’ that may lead to winter weight gain.
Similarly, according to Emily Austen, author of Smarter: 10 Lessons for a More Productive and Less Stressed Life, “burnout doesn’t simply mean feeling tired. It can mean less ability to prioritise what matters, shorter attention spans, higher emotional reactivity and reduced presence” – all of which can bog you down further during the busy festive period.
In even more unwelcome news, SAD can impact your skin too. In fact, the lack of vitamin D during the colder, darker months has been linked to breakouts and other skin conditions, such as rosacea. At the same time, cortisol (the stress hormone) can disrupt the skin’s natural barrier while delaying healing and affecting the immune system, resulting in dry skin and hypersensitivity. Depression also involves a chemical imbalance in the brain, which can prevent your body from repairing itself, wreaking havoc on your skin.
If you are really struggling with consistent low mood or anxiety, it is always best to speak to your GP who can offer tailored advice. But, for milder symptoms and to help tackle the side effects on your skin, our expert tips below can help you this winter.
How to overcome Seasonal Affective Disorder: the expert guide
1. Increase your Vitamin D intake
“Less sunlight exposure and time spent outdoors in the winter months can result in a lack of vitamin D, a primary cause of SAD, as vitamin deficiency is associated with depressive symptoms,” a spokesperson for the beauty and wellness marketplace Fresha explains. “Vitamin D supplements are great to take during the winter months, though if in doubt, consult your GP. Other natural ways to increase vitamin D are by incorporating mushrooms, egg yolks, and yoghurt into your meals, as these are naturally high in the vitamin. However, light exposure outdoors is the quickest way to increase vitamin D levels. Try keeping curtains open and allow natural light and UV rays to penetrate windows or increase your time outside.” A great vitamin D supplement to try is Vegetology’s Vitamin D3.
2. Don’t forget your supplements
“With winter’s long, cold nights, it is easy to feel a lack of energy throughout the day and many of us turn to quick fixes like coffee and energy drinks, but the boost of energy they provide is short-lived,” says the founder of Vegetology, Chris Smith. “Although no supplement is a complete cure for feelings of low energy and mood, it has been shown that a lack in certain vitamins can cause these feelings to worsen, so, it is incredibly important to make sure we are looking after our bodies, especially at this time of year.”
In terms of key supplements to look for, Smith recommends magnesium and vitamin B for fighting fatigue (the latter can also boost energy, making it a crafty hangover cure over the festive period); vitamin C to boost your immunity against winter colds; and Omega 3 for supporting cognitive function and general positivity all year long. Brands to look out for include Heights Magnesium+, Solgar Vitamin B-Complex, Altrient Liposomal Vitamin C, and ZENii Triple Omega 3.
3. Get a light therapy lamp
“Winter can feel heavy, so inviting in light makes a real difference,” reveals Baldwin. “Even a short burst of morning daylight can lift mood and regulate energy, and stepping outside when you can offers a simple reset.
Can’t seem to get enough natural light? Light therapy can be incredibly helpful for anyone suffering with SAD, as light lamps can stimulate the benefits of natural sunlight, even when the weather is especially dark and dreary. Such lamps – which look very similar to light-up mirrors – can be set up easily on your desk, allowing you to bask in a simulation of summer sunlight (without harmful UV rays), helping lift your mood and energy levels. There are even some reports they can help with brain fog too. The Lumie Vitamin L Light is our top pick.
4. Shake up your winter diet
The colder months tend to leave you craving carbohydrate-heavy comfort foods, but if you struggle with low mood at this time of year, it’s never more important to ensure you eat a balanced diet (carbs included!).
“When experiencing SAD, it can be beneficial to consume foods that are high in the amino acid Tryptophan,” explain the Fresha team. “Studies have suggested that there is a direct link between this amino acid and the production of serotonin, the hormone related to happiness, memory, sexual desire and sleep.” Luckily, a common Tryptophan-rich food is one that you may already be planning to have on your Christmas table – turkey! Lean meats such as salmon and chicken also contain it and, as for vegetarian and vegan sources, pumpkin seeds, tofu (and other soya-based foods) and spinach are good examples.
5. Focus on a nourishing skincare routine
Turning your skincare into a comforting winter nighttime ritual can be a much needed mood boost, while also improving your overall skin quality by locking in moisture and soothing sensitised skin caused by the drying effects of colder weather, high winds and central heating. For their skin benefits, look to products that contain calming and hydrating ingredients, such as aloe vera, glycerin, hyaluronic acid, and niacinamide, but texture is really important here too. Choose a thicker (but not greasy) cream with enough slip that you can use it to massage tension out of your skin as you apply it, making the whole process more like a little act of self care. You can’t go wrong with the whipped textures of iconic brands such as Tatcha and Charlotte Tilbury.
6. Incorporate aromatherapy into your routine
If you have ever smelt a fragrance and been immediately transported back to a memory or certain emotion, you will know the effect (both positively and negatively) that scent can have on your mood. Aromatherapy is about harnessing that, by using essential oils to promote feelings of wellbeing. The easiest way to incorporate it into your winter routine is with the help of an aromatherapy diffuser, which can release mood-boosting aromas into the air around you without you having to lift a finger. The Neom De-Stress Reed Diffuser is our top pick. Or, try a nootropic fragrance that can help you feel cool and collected as you go about your day, or help you unwind afterwards.
As for what scents to look for: “lemon or peppermint essential oils are great for the morning and can create an uplifting atmosphere,” recommend the Fresha team. “Try lavender essential oils if you are having trouble sleeping, as this can help increase melatonin production, while other essential oils such as ylang-ylang, orange and clary sage help decrease anxiety and can be used at any time of day.”
7. Get moving
When it’s cold and dark outside, physical exercise can feel like such a struggle – especially if you are feeling down already. However, not only is exercise important for your health in general, it can also improve seasonal affective disorder symptoms by boosting your endorphins.
“Studies have found that strength training releases a significant amount of dopamine in the brain, which helps elevate mood and improve overall mental health,” says the personal trainer and wellness coach Rachael Sacerdoti. “Incorporating weight lifting or bodyweight exercises into your routine can provide a sense of accomplishment, boosting self-esteem and helping to alleviate SAD symptoms.”
Vigorous exercise such as boxing and HIIT can give you the biggest dose of the neurotransmitter dopamine (a happiness hormone), but that doesn’t mean you have to drag yourself to a crowded, intimidating gym. Our winter workout guide includes advice for at-home workouts, but even a fast-paced walk to see the Christmas lights in your town or to get a festive hot chocolate can get you out of the house and moving – just the ticket for tackling the winter blues.
8. Press pause
Equally, sometimes when life gets hectic, trying to tackle anything, including symptoms of seasonal affective disorder, can feel like just another thing to add to your ‘to-do list’. And, research suggests that living a life of extremes, aka intense busyness, followed by simply crashing, can make feelings of burnout worse.
“When people are running on empty, telling them to wake up at 5am, meditate twice, journal thrice and chase the next performance hack only adds to the burden,” says Austen. “What’s needed instead is realistic, accessible cognitive resilience: better rest, clear boundaries and alignment with personal rhythm.”
Equally, “winter often amplifies overwhelm, especially during the festive season when plans and expectations multiply,” continues Baldwin. “It is natural for saying no to feel uncomfortable, but it is important to notice when you are agreeing out of obligation rather than intuition. Boundaries are not barriers, they are acts of self-respect that prevent burnout. Choosing what supports you is not selfish, it is necessary.”
For that reason, firstly acknowledge that seeing your GP may be a more proactive way to tackle severe SAD (there’s no shame in it), and when you do want to do activities to boost wellbeing, make it something you already enjoy and can slot into your routine with ease. For example, phoning a good friend, even for a brief chat; adding an indulgent body scrub to your shower if a long bath doesn’t soothe your busy mind; or taking the time to buy a new hard-to-kill house plant you love. Chrysanthemums, Monstera plants and spider plants, for example, are great for removing indoor pollutants, helping raise oxygen levels in your brain, and boosting serotonin levels.
Becki Murray is Citizen Femme’s Beauty and Wellness Director, and one of the only UK journalists to hold a Distinction-grade diploma in cosmetic science. Becki also heads up CF’s spa guide so you could say she’s an expert in the science of relaxation too…
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Any Questions or Tips to add?