Frosty mornings, shorter days and being cooped up inside — it’s no surprise that as we move through through the colder weather, many of us find our energy dipping and our mood shifting. But it’s not just a case of ‘not being a winter person’ — for some, the chillier months bring on something deeper and little harder to shake. This is known as Seasonal Affective Disorder (SAD), or more commonly referred to as ‘the winter blues’ — and it can make the middle of the year a tricky time to navigate.
What is Seasonal Affective Disorder (SAD)?
SAD is a type of depression that typically occurs during the colder, darker months — most commonly in winter. It’s thought to be linked to the reduced sunlight that affects our body’s natural rhythms and brain chemistry, including the production of melatonin and serotonin (hormones that help regulate mood and sleep).
While it can affect anyone, people with existing mental health challenges or those who’ve experienced trauma may be more vulnerable to seasonal mood shifts.
What does it feel like?
The symptoms of SAD can vary, but common symptoms include:
- Low mood that lasts for most of the day, nearly every day
- A noticeable drop in energy or motivation
- Changes in appetite (often craving comfort foods)
- Sleeping more than usual but still feeling tired
- Withdrawing from friends, social activities or interests
- Feeling hopeless or finding it harder to cope
Why it happens
SAD isn’t just about simply not enjoying the colder weather — it’s linked to real changes in our body and brain when sunlight becomes scarce.
- Less sunlight can lower serotonin (which stabilises mood), increase melatonin (which makes us sleepy), and reduce vitamin D — all of which affect how we feel.
- Our internal body clock, or circadian rhythm, can get thrown off by shorter days, leading to disrupted sleep, fatigue, and low mood.
- Environmental shifts like being indoors more, moving less, and seeing people less can amplify feelings of isolation or emotional flatness.
Together, these changes create the “winter blues” that many people feel — and for some, it’s more than just a mood dip. It’s a pattern worth recognising and gently supporting.
Working through it: Gentle steps toward lightness
If you’re noticing the winter blues setting in, here are a few small ways to support yourself:
- Get outside when you can – Even 10–15 minutes of natural light, especially in the morning, can make a difference.
- Keep a gentle routine – Your body and mind crave predictability. Even a simple morning ritual can help create steadiness.
- Stay connected – Isolation can deepen the blues. Reach out to a friend, professional (like us), or support group.
- Move your body – Gentle movement (even a slow walk) can help shift your mood and release feel-good chemicals.
- Eat in a way that nourishes – Winter can draw us toward comfort eating, which is okay. But try to balance with foods that energise and stabilise you too.
- Talk it through – By chatting to a professional like the Australian Trauma Support Centre, we can help you put in place tools and strategies to make this time of year a little easier.
You don’t have to push through alone
The colder months can feel heavier — physically, emotionally, even spiritually. But with awareness, support, and care, it’s possible to gently move through this season.
If winter has felt particularly hard this year, please know that help is here. Whether you’re seeking information, someone to talk to, or support for yourself or a loved one, the Australian Trauma Support Centre is here to walk alongside you.
