Ever feel like your energy and mood take a nosedive when winter rolls around? You’re not alone. Seasonal affective disorder (SAD) is a type of depression that affects around one in 300 Australians. While it’s not as common as other forms of depression, the seasonal slump is real. We spoke with Dr. Kieran Kennedy, medical doctor and psychiatrist, to unpack what causes SAD and how you can take steps to feel better when the seasons change.
What is seasonal affective disorder?
SAD is a type of depression that typically appears in autumn and winter and lifts in spring and summer. Some people with SAD even experience a surge in energy or manic feelings in the warmer months.
“There's a defined difference between feeling a little bit low in winter, which is quite normal, and seasonal affective disorder, which repeatedly starts to form a pattern. One of the main reasons is lower light levels,” Kieran explains.
While SAD is less common in Australia compared to countries with big seasonal changes, shorter daylight hours can still affect your serotonin (which helps regulate mood) and dopamine (the feel-good hormone). Both are key in balancing your mood, sleep and energy levels.
“There’s a psychological and cultural element,” adds Kieran. “In Australia, summer is often associated with social events, outdoor activities and an overall sense of fun – so when the colder months hit, the contrast can feel quite stark.”
What are the symptoms of SAD?
SAD can show up in different ways, but some of the common signs include:
Feeling flat, down or more irritable than usual
Changes in sleep: struggling to fall asleep, waking up during the night or feeling exhausted even after a full night’s rest
Low motivation or energy levels: making it harder to get through everyday tasks.
Your experience might be different from someone else’s. If you notice persistent changes in your mood or energy, it’s worth chatting to your GP or mental health professional. If you’re an nib member, you can book a telehealth consult with a GP through our partner hub.health.
SAD vs. the winter blues – what’s the difference?
SAD is a clinically recognised type of depression that returns each year and can significantly impact daily life. The ‘winter blues’, on the other hand, is more of a general term for feeling a little flat or unmotivated in colder months. It also doesn’t follow a seasonal pattern or require medical intervention. If your low mood lasts more than two weeks, consider:
Talking to your GP
Reaching out to Lifeline on 13 11 14 for 24/7 crisis support or learning about different tools, tips and techniques through the Lifeline support toolkit.
Warming up your mood in winter
Managing SAD is personal, and there’s no one-size-fits-all approach. It’s always best to work with a GP or mental health professional to create a personalised plan of action. But in the meantime, here are some simple, everyday strategies to help boost your mood when it’s cold and grey outside.
Take in the morning light
"One of the simplest habits to put into practice is getting bright light exposure first thing in the morning," says Kieran. "It helps set our circadian rhythm and supports the brain’s chemical processes."
Try this:
Open your curtains as soon as you wake up
Have breakfast or your morning coffee by a window
If possible, step outside for a few minutes to soak up natural light
If natural light is limited, a light therapy box could be worth considering.
Stick to feel-good foods
Winter comfort food is one of life’s simple pleasures, but balancing it with nutrient-rich meals can help keep your energy and mood steady. “The mood-food link is a really interesting one,” Kieran explains. “We're still learning a lot more about it, but there's quite strong evidence that if we can eat natural wholefoods, that influences our mood and emotions in a positive way.”
Try adding more of these to your meals:
Fruit and vegetables: packed with vitamins and minerals
Wholegrains: like brown rice, quinoa and wholemeal bread for slow-releasing energy
Lean, unprocessed sources of protein: such as fish, tofu, chicken or legumes for brain function.
For more inspiration, check out some of our healthy recipes or visit nib Rewards to learn how you can save on groceries and meal delivery kits.
Protect your sleep schedule
With longer nights and shorter days, it’s tempting to nap after work or stay up later. But irregular sleep patterns can throw your mood off. As Kieran points out: “In winter, sleep can get a bit fuzzy around the edges, but these kinds of behaviours can interrupt our sleep. Not getting enough good quality sleep can have an impact on mood and emotions.
So, how can you get a better night’s sleep? The Sleep Health Foundation recommends:
Stick to a set sleep schedule: same bedtime and wake-up time every day
Limit screens before bed: blue light can disrupt melatonin (your sleep hormone)
Keep your bedroom cool and dark: to help signal ‘sleep time’ to your brain
Visit our dedicated sleep section for everything you need to know about getting a good night’s rest.
Keep connected
Summer in Australia is the peak social season, so it’s easy to feel a little isolated when winter rolls around. “Regular points of social contact are really important to help hold and improve our mood,” Kieran notes. “Research shows that regular social connection helps buffer our mood and our mental health in general, to help ward off tough times and stresses, lower anxiety, and lift our mood overall."
Ideas to stay connected:
Join a weekly activity: like a book club, fitness class or hobby group
Check in with a friend: send a message or have a quick chat
Plan something to look forward to: a weekend lunch, day trip or movie night. nib members can access discounts on cinema and dining to make it easier to treat yourself without stretching your budget.
Break down big tasks
SAD can make even simple tasks feel overwhelming. Instead of tackling everything at once, try breaking things down into bite-sized steps. Even ticking off small achievements can help create momentum.
Move your body (even just a little)
Regular exercise releases feel-good endorphins that help improve mood and energy levels. Whether it’s a short walk, yoga, or a workout at home, any movement counts.
Kieran's advice? “Even light movement, like stretching or walking, can have a positive impact on mental health,” says Kieran.
Can’t shake it? Check in with your GP
Your mental health matters just as much as your physical health – especially in winter. If you find yourself in a slump, don’t sleep on it.
Small changes, like getting outside in the morning, staying connected with loved ones or moving your body, can make a real difference. And if you need extra support, talk to your GP about treatment options, including lifestyle changes, therapy or other medical support.
nib members can book a telehealth consult with a GP through our partner, hub.health, to talk through what you’re feeling and explore the right support for you.
Please note: The tips throughout this article serve as broad information and should not replace any advice you have been given by your medical practitioner.
If you or someone you know needs help, please call:
Lifeline 13 11 14
Beyond Blue 1300 22 4636
Kids Helpline 1800 55 1800