As autumn arrives in Doncaster, the evenings begin to draw in, the mornings feel darker and summer can suddenly seem a long way behind us.
For some people, this change of season means little more than reaching for a warmer coat and spending more evenings at home. But for others, the darker months can bring noticeable changes in mood, energy, motivation and general wellbeing.
You might feel more tired than usual. Getting out of bed may become harder. You might lose interest in things you normally enjoy, withdraw socially or simply feel as though you're not quite yourself.
So, is it just the winter blues, or could you be experiencing Seasonal Affective Disorder (SAD)?
What is Seasonal Affective Disorder?
Seasonal Affective Disorder, often shortened to SAD, is a type of depression that follows a seasonal pattern.
It is most commonly associated with autumn and winter, when there are fewer hours of daylight.
The NHS explains that symptoms of SAD can include a persistent low mood, irritability, losing interest in everyday activities, feeling lethargic or sleepy during the day, difficulty concentrating and changes to sleep or appetite.
While many of us experience days when we'd rather stay under the duvet, SAD can have a much greater impact on everyday life.
It can affect your work, relationships, social life and how you feel about yourself.
Winter blues or seasonal depression?
There isn't always a clear line between having a difficult few weeks and experiencing depression.
You might notice that every year, as autumn arrives, you begin to feel different.
Perhaps you:
- Feel more tired even when you've slept
- Struggle to motivate yourself
- Want to stay at home more often
- Stop enjoying things you usually look forward to
- Feel more irritable or emotional
- Find yourself cancelling plans
- Struggle with concentration
- Experience changes in your appetite
- Feel low without being able to explain why
- Notice the same pattern returning each autumn or winter
Having some of these experiences doesn't automatically mean you have SAD.
But if your mood is affecting your everyday life, it may be worth paying attention to what you're experiencing rather than dismissing it as something you simply have to get through until spring.
Why can winter affect our mental health?
There can be several reasons why people find the colder and darker months more difficult.
Reduced daylight is thought to play an important role in SAD. Changes in light exposure may affect processes involved in our sleep, body clock and mood.
But winter can affect us in other ways too.
We may spend less time outdoors, exercise less or see friends and family less frequently. Dark mornings can make getting started more difficult, while dark evenings can make staying at home feel much more appealing.
For some people, autumn and winter can also bring difficult memories, loneliness, financial pressures or anxiety surrounding Christmas and family relationships.
Sometimes there isn't one obvious reason.
You simply know that you don't feel like yourself.
What can help with the winter blues?
If you've noticed your mood beginning to change as we move into autumn, there are small things you can try.
Getting outside during daylight hours can be helpful, even when the weather isn't particularly inviting. Maintaining regular sleep and waking times, staying physically active and keeping some social contact in your week can also support your wellbeing.
It can also help to notice when you're beginning to withdraw.
When we're feeling low, cancelling plans and staying at home can feel easier in the short term. But gradually our world can become smaller, which may reinforce some of the feelings we're already struggling with.
This doesn't mean forcing yourself to be relentlessly productive or positive.
Sometimes it is simply about recognising what you need and finding manageable ways to look after yourself.
When should I consider counselling?
You don't have to wait until you're at breaking point before speaking to someone.
Counselling can provide a space to explore low mood, depression, anxiety or seasonal changes in your mental health without feeling that you need to have everything figured out first.
Perhaps you know exactly what you're struggling with.
Perhaps you don't.
Both are completely valid reasons to start a conversation.
Therapy can give you the opportunity to understand patterns in your thoughts, feelings and behaviour, explore what might be contributing to how you feel and consider what could help you move forward.
Counselling for depression and low mood in Doncaster
At Empower Me Therapy, I offer integrative counselling in Doncaster for adults experiencing a range of difficulties, including anxiety, low mood, relationship difficulties, stress, feeling overwhelmed and periods where life simply doesn't feel quite right.
Integrative therapy means I don't believe one approach suits everybody. Our work together can be shaped around you, your experiences and what you want from therapy.
Sessions are available face-to-face in Doncaster, as well as online therapy if that feels more comfortable or convenient.
I also offer walk-and-talk therapy in Doncaster, with options including Lakeside, Sprotbrough Falls, Cusworth Hall and Sandall Beat Woods. For some people, being outdoors and talking while walking can feel more natural than sitting opposite a therapist in a room.
You don't need to wait for winter to become difficult
If you already recognise that autumn and winter tend to affect your mental health, you don't have to wait until you're struggling before doing something about it.
And you don't need to be certain whether what you're experiencing is Seasonal Affective Disorder, depression or simply a difficult period before reaching out.
Therapy doesn't require you to arrive with a diagnosis.
Sometimes it starts with something much simpler:
“I haven't felt like myself lately.”
And we can begin from there.
Looking for counselling in Doncaster?
Empower Me Therapy offers face-to-face counselling in Doncaster, online therapy and walk-and-talk therapy.
Sessions are £50, and I offer a free 15-minute initial consultation if you'd like to have a brief conversation before deciding whether therapy feels right for you.
If the darker months are affecting your mood, motivation or wellbeing, you're welcome to get in touch.