Hi there,

Seasonal Affective Disorder (also called SAD) is a type of depression that can affect people over winter, when it’s darker and colder outside. Only a doctor can diagnose you with SAD, but there are lots of things you can do when you’re worried about your mental health.

It’s always okay to talk to your doctor about your concerns, and we’ve got advice to help. When you talk to your doctor, it can help to focus on what’s happening, tools like DocReady can help you make a checklist of everything you’re feeling.

When you’re struggling with low moods over winter, there are things you can do to help:

Spend time outside

Try to go outside while there’s natural daylight every day. Going for a walk during the day in a local park or near where you live might not seem like much, but it can make a difference.

Keep up a routine

Keep a steady routine every day, including going to bed at a healthy time and getting up when you normally would. It can help to keep the routine even on days when you don’t have to be up. Try sticking to a bedtime routine to help you get to sleep.

Talk about it

Sharing how you’re feeling can really help. Try talking to the people in your life you trust or write things when they’re feeling tough. Remember, you can always get support from Childline.

Plan for tough days

Whether it’s talking to someone, doing something you enjoy, or setting up the right distraction, having a plan means knowing your options if things get too much. Lots of young people have used our mental health first aid kit to make sure they know what to do.

You don’t need to manage these feelings alone. The NHS also has lots of information on SAD.

Take care,

Sam