There can be so much to love about this time of the year. The relief of cooler temperatures, the cosy promise of relaxed nights in and settling down with a glass or mug of something in front of your favourite programme. Autumn brings its own particular comforts that so many of us genuinely enjoy.

Yet alongside these simple pleasures, the descent into darkness can be gruelling and tough for some of us. If you're searching for seasonal affective disorder tips, you're not alone as millions of people experience mood changes as the days grow shorter.

I know the shorter days can affect me. I like to get to the gym early in the morning - before I can talk myself out of going - and as the mornings get darker, that struggle to leave my warm bed becomes very real. Last year, I invested in a little £25 sun lamp that sits on my desk in an attempt to trick my brain and regulate my body clock (to be honest, I'm still not sold but I'll see how I go through this winter). I force myself to get away from my desk and walk the dogs during what little sunlight hours we have.

It's not always easy, but I've learned to tune into what works for me and do something to help myself rather than just white-knuckling through as best I can.

What's Happening?

As the evenings draw in and mornings stay dark longer, you might notice changes in yourself that weren't there a few months ago. The alarm goes off and getting out of bed feels like wading through treacle. You're reaching for carbs and comfort foods more than usual. Social plans that would have excited you in summer now feel like too much effort. You might feel more tearful, irritable or simply flat, as if someone's turned down the colour and volume on your life.

These aren't signs of weakness or laziness; they're your body and mind responding to very real environmental changes. Understanding these patterns is one of the most important seasonal affective disorder tips I can share. Reduced sunlight affects our serotonin production and increases melatonin, which can leave us feeling low, lethargic and less motivated. For some, these changes are mild adjustments. For others, they significantly impact daily functioning.

Wherever you fall on this spectrum, your experience is valid and worth paying attention to.

Questions to Consider

Before diving into practical seasonal affective disorder tips, it's worth reflecting on your own patterns:

• When do you first notice seasonal changes affecting your mood and energy?
• How did you navigate previous winters - what helped and what didn't?
• What are your body's early warning signs that your mood is dipping?
• Which relationships or activities help you feel more energised during darker months?
• What self-care practices have you let slip that used to support you?

Practical Seasonal Affective Disorder Tips

1. Maximise Natural Light Exposure

One of the most evidence-based seasonal affective disorder tips involves getting outside during daylight hours whenever possible, especially in the morning. Light exposure helps regulate our circadian rhythms and supports serotonin production.

Open curtains immediately upon waking and position yourself near windows throughout the day. If natural light is limited, consider an affordable sun lamp for your workspace or home. These light therapy boxes can be genuinely helpful for many people, though individual responses vary.

2. Maintain Social Connections

Among the seasonal affective disorder tips I share most frequently is the importance of staying connected. The instinct to hibernate is natural, yet isolation often worsens low mood. Schedule regular contact with people who energise you, even if it's just a phone call or a quick coffee, whether in-person or virtually.

Don't wait until you feel like socialising. Often the very activities we're most tempted to avoid are the ones that help lift our mood.

3. Move Your Body Gently

Movement is consistently ranked among the most effective seasonal affective disorder tips. Find activity that feels nourishing rather than punishing - a walk with or without the dog, gentle stretching, an impromptu kitchen disco. The goal is to support your wellbeing, not add another pressure.

You don't need to commit to intense exercise programmes. Even 15-20 minutes of movement can positively impact your mood and energy levels.

4. Create Seasonal Rituals

Here's one of my favourite seasonal affective disorder tips: rather than fighting winter, develop comforting routines that honour the season. Cosy evenings, warming foods and candlelight can help you work with the darkness rather than against it.

This reframing can transform how you experience the season. Instead of viewing darker months as something to simply endure, you can find genuine pleasure in seasonal rhythms.

5. Be Mindful of What You Eat

Whilst craving carbohydrates is a common experience during darker months, being thoughtful about nutrition is one of the practical seasonal affective disorder tips that can make a real difference. Try to balance comfort foods with nutritious options that support stable energy and mood.

Regular meals help maintain steady blood sugar levels, which can significantly impact how you feel emotionally throughout the day.

6. Establish Consistent Sleep Patterns

Sleep often becomes disrupted during darker months. One of the lesser-known seasonal affective disorder tips is maintaining regular sleep and wake times, even at weekends. This consistency helps regulate your body clock and can improve both sleep quality and daytime energy.

7. Seek Support Early

Perhaps the most important of all seasonal affective disorder tips: if seasonal mood changes are significantly affecting your daily life, relationships or work, reach out for professional support sooner rather than later. Working through these patterns with someone who understands can make a profound difference.

There's no need to wait until you're in crisis. Early intervention often leads to better outcomes and can help you develop strategies that serve you for years to come.

Moving Forward with Self-Compassion

The shift into darker months doesn't have to equal struggle and suffering. These seasonal affective disorder tips aren't about perfection or doing everything at once. Start with one or two approaches that resonate with you and build from there.

By tuning into what works for you and taking small, consistent actions to support yourself, you can navigate the season with more ease and self-compassion.

Support is out there 💚