Find a Seasonal Affective Disorder (SAD) Therapist

What is Seasonal Affective Disorder (SAD)?

Seasonal Affective Disorder, often abbreviated to SAD, refers to a pattern of mood changes that follow a seasonal cycle. For many people this means that low mood, low energy and changes in sleep and appetite tend to develop in autumn and winter and ease in spring and summer. The seasonal pattern can affect how you cope day to day, how you relate to others and your ability to keep up with work, study or caring responsibilities. While some people notice only mild shifts in mood, others find the seasonal changes significantly disruptive and seek therapeutic support to manage symptoms.

How SAD commonly affects people

You may notice that your motivation and interest in usual activities drop as daylight hours shorten. Sleep patterns can change so you sleep more but still feel tired, or you may find it harder to get out of bed. Appetite changes are common - some people crave carbohydrate-rich foods and experience weight fluctuation. Concentration and decision-making can become more difficult, and you may withdraw from social contact or feel less able to enjoy things you normally like. These changes often follow a predictable seasonal timetable, which can make planning and coping strategies especially useful.

Signs you might benefit from therapy for SAD

If you recognise a repeated pattern of low mood and reduced functioning during certain seasons, therapy may help you develop practical strategies and long-term coping plans. You might consider seeking a counsellor if changes in mood affect your work or relationships, if sleep and energy levels interfere with everyday tasks, or if you find yourself relying on unhelpful behaviours to cope. Therapy can also be useful if this is the first time the seasonal pattern feels more intense than usual, or if you are unsure whether the pattern relates to seasonal factors, life stressors or another mental health concern. If you are feeling overwhelmed, experiencing thoughts of harming yourself or having difficulty keeping yourself safe, it is important to seek immediate support from your GP or emergency services.

What to expect in therapy sessions focused on SAD

Early sessions usually involve a thorough assessment of how your mood, sleep and routines change across the year and what factors maintain low mood. Your therapist will ask about your day-to-day life, physical health, seasonal patterns and what has helped or hindered you in the past. From there you and your therapist will agree goals - these might include stabilising sleep-wake patterns, increasing pleasurable activities during darker months, improving energy through pacing and routine, or learning techniques to manage low mood and worry.

Therapy often blends practical strategies with discussion about thoughts and feelings that come up during the season, so you can both target immediate symptoms and build lasting resilience. Sessions typically involve collaborative planning, tracking of changes, and homework or practice tasks between meetings so you can test techniques in your daily life. Your therapist will explain how progress is measured and will discuss whether ongoing review or a shorter course of focused sessions suits your needs best.

Common therapeutic approaches used for SAD

Cognitive behavioural therapy is frequently used for seasonal patterns because it combines exploration of thought patterns with practical activity plans. Behavioural activation is a related approach that focuses on scheduling activities that increase positive mood and decrease withdrawal. Interpersonal approaches, which look at sleep rhythms and relationship patterns, can also help if shifts in social interaction or role expectations contribute to seasonal low mood. Mindfulness-based approaches teach skills to relate differently to low mood and to manage rumination when energy is low. Some therapists work integratively, tailoring techniques from different models to suit you. In some cases, therapists will coordinate with your GP about additional supports - for example monitoring sleep, discussing over-the-counter supplements or considering other medical options. Any such discussions are part of a broader care plan rather than a single solution.

Light and lifestyle considerations

Light exposure, daily routines and physical activity are commonly discussed in therapy because they influence how you feel across the seasons. Therapists may work with you to structure your day to include daylight exposure where possible, stabilise sleep timing and introduce gentle activity that fits your energy level. While these steps are practical, therapists typically frame them as part of an agreed behavioural programme so changes can be sustainable across subsequent seasons.

How online therapy works for this specialty

Online therapy offers a way to continue support across the year regardless of weather or travel limitations. You can meet a counsellor by video or phone from your own home, from work during a break or from another comfortable environment. Many therapists use online sessions to share worksheets, mood-tracking tools and session notes, which can help you carry plans into everyday life. Online work can be particularly helpful when the seasonal pattern makes it difficult to leave the house - you can maintain a steady therapeutic relationship and try techniques in real time.

Therapists who offer online work will explain how they manage practicalities such as session length, fees and what to do if you need extra support outside sessions. If you prefer a combination of face-to-face and online meetings, many practitioners can offer blended care depending on location and availability. Before you start, it is reasonable to ask about how they protect your personal information, how cancellations are handled and how they link with other health professionals when needed.

Tips for choosing the right therapist for SAD

When choosing a counsellor, consider the therapist's experience with seasonal patterns, their core training and whether they are registered with a recognised UK body such as BACP, HCPC or an equivalent accreditation. You might look for counsellors who explicitly state they have worked with mood changes across seasons or who use approaches known to suit repetitive patterns, such as CBT and behavioural activation. It helps to read profiles to get a sense of their therapeutic style, approach to goal setting and whether they offer the session format you prefer - for example video, phone or in-person meetings.

Think about practicalities too - session times that match when you tend to feel most able to engage, fee structure and cancellation policies. Ask how they monitor progress and what a typical course of work looks like for someone with a seasonal pattern. You may want to know how they coordinate with your GP or other health services if medication review or medical assessment might be appropriate. A short initial conversation or consultation can give you a sense of rapport and whether their way of working fits with what you need.

Finally, trust your instincts about therapeutic fit. Feeling heard, understood and able to try the agreed strategies matters as much as the specific techniques used. If a counsellor is registered and communicates clearly about their approach, qualifications and how they support you through seasonal changes, you are in a good position to start the work of managing SAD and building resilience for future seasons.