3 expert tips to alleviate seasonal affective disorder (SAD)

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Joanne Swann
People with umbrellas, braving a rainy street at an intersection, move through a scene that could have inspired an album cover for SAD. They're surrounded by buildings and the gentle chaos of moving cars, each step echoing the melancholy rhythm of the rain.

If the shift in seasons is leaving you feeling low, rest assured you’re not alone – the NHS estimates that around 2 million people in the UK experience seasonal affective disorder (SAD) each year. Fatih Mustafa Çelebi, co-founder and CEO of Meditopia, has given his top three tips to help you combat these feelings during this winter.

1. Leave the house

One of the best and most effective ways to combat any form of depression is exercise. Although it can be tough to persevere in the colder months, the benefits are hard to deny.

Fatih claims that wrapping up warm and going for a walk is more than enough, ideally when there’s still some light outside. Listen to your favourite music, or pop on an interesting podcast and take a stroll around your neighbourhood. It can be as little as five minutes or as long as a few hours, but getting your body moving, having a change of scenery, and soaking up some well-needed sunlight will all help to fight off symptoms of SAD.

2. Get ahead of the curve

If you know you suffer from SAD, it’s a good idea to prepare before the symptoms set in.

Fatih recommends making a few concrete plans for the months when depression tends to affect you. These activities could be exciting and social, relaxing and personal, or a mix of both. He also warns that when you’re feeling depressed, it’s easy to lose motivation, so planning things you’ll genuinely enjoy when you’re mentally well gives you something to look forward to.

Additionally, it may help to reschedule stressful activities and stock up on essential items, so you don’t need to go out and buy them later.

3. Create a routine 

Although it’s hard, creating a routine and sticking to it will help you immensely. Waking up at a set time or within a set time frame, making a nice drink, and taking a few moments to set yourself up for the day can be extremely beneficial.

Create a small list of goals you want to achieve in your day and tick them off as you go. Try not to make the list too big, as that could overwhelm you.

Going to bed at the same time each day will help your body clock to regulate itself, and make sure you’re getting enough sleep every day.

Other top tips

  • Introduce more light into your environment – opening the curtains earlier, lighting a candle, or getting some battery-powered fairy lights can all combat the dark, with the latter two options also adding an element of cosiness into your home.
  • Keep a diary – this can help you identify what triggers your feelings and provides a private outlet to voice your feelings without being judged.
  • Try to keep a balanced diet – whilst it’s fine to drown your feelings in chocolate every now and then, try not to make a habit of it. Make sure you eat the right amount for your body and enjoy all foods in moderation.
  • Try light therapy – this is a treatment using a special light box, known as a SAD light, that mimics sunlight. The UV light is filtered out to prevent skin and eye damage, while the bright light stimulates the hypothalamus to lower melatonin and boost serotonin production.

Fatih Mustafa Çelebi, co-founder and CEO of Meditopia said:

These tips aren’t meant to be a miracle cure, but will hopefully ease the impact of SAD. If your symptoms become unmanageable, don’t hesitate to reach out to friends, family, or a healthcare professional to explore treatment options. Remember, there’s no shame in seeking help, and early intervention can make a big difference.

Fatih Mustafa Çelebi, co-founder and CEO of Meditopia

Joanne Swann, Content Manager, WorkWellPro
Editor at Workplace Wellbeing Professional | Website |  + posts

Joanne is the editor for Workplace Wellbeing Professional and has a keen interest in promoting the safety and wellbeing of the global workforce. After earning a bachelor's degree in English literature and media studies, she taught English in China and Vietnam for two years. Before joining Work Well Pro, Joanne worked as a marketing coordinator for luxury property, where her responsibilities included blog writing, photography, and video creation.

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