As the days get shorter and the nights stretch longer, many of us feel a dip in mood, energy, and motivation. In fact, Seasonal Affective Disorder (SAD) affects as many as 1 in 3 people in the UK, bringing with it feelings of low mood, sluggishness, and poor concentration. While not everyone experiences SAD in its most severe form, even the shift into darker, colder months can leave us feeling unfocused and less productive. Luckily, there are simple, everyday steps you can take to support both your mind and your mood during this time of year.
What Is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern, most commonly appearing in autumn and winter. The exact causes aren’t fully understood, but reduced exposure to natural sunlight is thought to disrupt the body’s internal clock, impact serotonin (a mood-regulating hormone), and reduce melatonin (which affects sleep).
What Are the Symptoms of Seasonal Affective Disorder?
SAD can affect people in different ways, but there are some common signs to look out for: Low mood – a persistent feeling of sadness, emptiness, or hopelessness. Lack of energy – constant fatigue and difficulty finding the motivation to complete daily tasks. Poor concentration – struggling to focus, remember things, or make decisions. Sleep changes – oversleeping, difficulty waking up, or disrupted sleep patterns. Appetite changes – craving carbohydrates or sugary foods or experiencing changes in weight. Loss of interest – reduced enjoyment in activities you usually find rewarding. While the severity varies, many people notice that their overall wellbeing takes a dip when daylight hours are limited.
Best Ways to Tackle Seasonal Affective Disorder
While SAD can feel overwhelming, there are practical lifestyle habits that can make a real difference to how you feel during the darker months.
Prioritise movement
Regular exercise, even something as simple as a brisk daily walk, helps release endorphins — natural mood-boosting chemicals that combat low energy and brain fog. Outdoor activity has the added benefit of giving you exposure to natural light, which can help reset your body clock.
Nourish your body
What you eat has a direct impact on how you feel. A balanced diet rich in omega-3s, leafy greens, and complex carbohydrates can help regulate mood and energy levels. Limiting sugar and processed foods can also reduce energy crashes that contribute to sluggishness.
Stay connected
Talking about how you feel, whether with friends, family, or a healthcare professional, can make a huge difference. Connection provides perspective and support, helping to ease feelings of isolation that often intensify in winter.
Maximise light exposure
Making the most of natural daylight can help stabilise your circadian rhythm. Open curtains early, sit near windows, and consider light therapy lamps to mimic the benefits of natural sunlight on darker days.
Support your brain with nootropics
Supplements designed to enhance cognitive function can be especially helpful during this time of year. Nootropics support focus, mental clarity, and - importantly - mood regulation, making them a great addition to your winter wellbeing routine.
How Neura Can help with SAD
At Neura, we understand that winter can feel tougher on both body and mind. That’s why our range of natural brain supplements are designed to support you where it matters most - with high-quality nootropics, adaptogens, and botanicals that are proven, 100% natural ingredients, which can be easily built into your day.
Serenity+ helps you sleep more deeply and wake feeling refreshed, which is key for balancing mood and energy when darker days disrupt your rhythm. Clarity+ supports sharper focus while promoting emotional balance, helping you feel clearer, calmer, and more resilient against the dips that SAD often brings. And on the days when you feel sluggish, Zone+ gives you the mental and physical lift to get moving - making it easier to exercise, boost endorphins, and keep your motivation on track. Together, they work to help you sleep better, feel brighter, and move with more energy, even through the darkest months of the year.