Have you ever noticed how your mood shifts as the days get shorter and the weather turns cooler? Maybe you find yourself longing for sunny afternoons or craving the warmth of summer. If you’ve felt a bit more down during autumn and winter, you’re definitely not alone!  A lot of us deal with what’s called Seasonal Affective Disorder (SAD), which often kicks in when the leaves start to fall and the sunlight fades.

So, what’s going on when this happens? Why does the lack of sunlight seem to bring us down? It’s all about how our bodies react to these seasonal changes. When the days get shorter, it can mess with our internal clock, leaving us feeling more tired, irritable, or just plain blah.

In our quest to feel better, it’s tempting to reach for quick fixes—like those sugary snacks or binge-watching our favourite shows on repeat. Sure, they might give you a temporary lift, but they often come with a price, especially when it comes to the environment. Luckily, there are plenty of sustainable ways to cope that won’t leave you feeling guilty later. From soaking up as much natural light as possible to enjoying outdoor activities that connect you with nature, this blog will dive into the science behind Seasonal Affective Disorder and share some eco-friendly strategies to help you make it through the darker months.

Ready to find some brighter days ahead? Let’s get started!

So, let’s dive into the science of SAD. When the days get shorter and the sunlight fades, our bodies can really feel the impact. One of the main players here is something called melatonin, which is often dubbed the “sleep hormone.” When it gets dark outside, our bodies produce more melatonin to help us wind down and get some rest. Sounds great, right? But here’s the catch: as the sun sets earlier in the fall and winter, melatonin levels can rise even during the day, making us feel sleepy and sluggish when we should be wide awake.

On the flip side, we have serotonin, often called the “feel-good hormone.” This chemical is responsible for keeping our moods lifted and our energy up. Sunlight helps boost serotonin production, which is why we often feel happier and more energised on bright, sunny days. When those days become fewer and far between, serotonin levels can dip, contributing to feelings of sadness or irritability.

But it doesn’t stop there!

Our internal body clock, known as the circadian rhythm, plays a significant role too. It’s like our body’s natural schedule, helping us know when to wake up and when to hit the hay. With less daylight, this clock can get thrown off, causing disruptions in our sleep patterns and leading to feelings of fatigue.

Fortunately, there are plenty of sustainable strategies you can use to help lift your spirits when SAD strikes. Here are some practical and eco-friendly ways to cope:

1. Maximise Natural Light:  Take advantage of the sunlight when it’s available! Try to spend time outdoors during the sunniest parts of the day, even if it’s just a short walk during your lunch break. Letting in natural light at home can also make a huge difference—open those curtains, move furniture away from windows, and consider rearranging your space to optimise sunlight exposure. It’s amazing what a little brightness can do for your mood!
2. Mindful eating with seasonal produce: Food can have a big impact on our mood. Eating seasonal fruits and vegetables not only nourishes your body but also supports local farmers and reduces your carbon footprint. Incorporate mood-boosting foods like leafy greens, nuts, and berries into your meals—walnuts, for example, are rich in omega-3s, while greens like spinach offer folate, which helps with mood stability. Cooking with seasonal ingredients can be a fun and creative way to lift your spirits, whether it’s a hearty soup, a veggie roast, or a cosy oatmeal topped with fruits and nuts.
3. Exercise mindfully in nature:  Instead of heading to the gym, consider mindful movement outdoors. Try a nature walk, a gentle hike, or even some stretching in a park. Moving outside can increase your exposure to natural light while letting you soak in the surroundings. Being active outdoors has been shown to release endorphins and lower stress levels, helping you manage SAD naturally. Even a short, brisk walk can make a world of difference.
4. Limit screen time with a “Tech-Free Hour” each day: With longer nights, it’s easy to end up glued to screens. But too much screen time can strain your eyes and disrupt your sleep. Try setting aside one tech-free hour each evening, using this time to journal, read, or enjoy a warm drink. Disconnecting from technology can help you relax and focus on more mindful, calming activities, making it easier to sleep well and wake up refreshed.
5. Volunteer for Environment or Community Work: Volunteering can be incredibly rewarding, especially during the colder months when we’re prone to feeling isolated. Look for local conservation projects like tree planting, trail maintenance, or beach clean-ups. Not only will you be giving back to the planet, but you’ll also connect with like-minded people and lift your mood through meaningful engagement.

Seasonal Affective Disorder may bring its challenges as the days grow shorter, but it also invites us to adapt and explore new ways to nurture our mental well-being. By understanding the science behind our feelings and incorporating sustainable practices into our daily lives, we can combat the winter blues while being kind to our planet. Whether it’s stepping outside for a breath of fresh air, engaging in creative projects, or forming connections with friends and family, each action contributes to a brighter outlook.

Let’s remember that we’re in this together. Many people experience the effects of seasonal changes, and by sharing our coping strategies and supporting one another, we create a community that thrives even in the colder months. So, let’s embrace this season with an open heart, find joy in the little moments, and take steps toward sustainable living.

Together, we can turn the challenges of SAD into opportunities for growth and connection. As we move through autumn and winter, let’s prioritise our mental health and cherish the beauty of the natural world around us.

Let’s make the most of this season together, celebrating each moment while knowing that brighter days are just around the corner!

By Amitheesha Ganesh, SGO Projects Officer