Seasonal Affective Disorder & Hypnotherapy

Every autumn, as the days shorten and the clocks go back, a significant number of people notice a familiar heaviness settling in. Not just the normal reluctance to face dark mornings — something deeper. A persistent low mood, a lack of energy that coffee can't fix, difficulty concentrating, wanting to sleep far more than usual, and an increased craving for carbohydrates and comfort food.

This is seasonal affective disorder — SAD — and it affects an estimated 2 million people in the UK. It's not a personality flaw or laziness. It's a recognised clinical condition related to reduced sunlight exposure and its effects on brain chemistry.

What Causes SAD?

The precise mechanisms are still being researched, but the current understanding involves several factors:

Melatonin Overproduction

Melatonin, the hormone that regulates sleep, is produced in response to darkness. During winter months, reduced daylight means the body produces melatonin for longer periods, contributing to excessive sleepiness and lethargy.

Serotonin Reduction

Sunlight helps regulate serotonin, the neurotransmitter associated with mood, appetite and sleep. Less sunlight means lower serotonin levels, which directly affects mood and can contribute to depression-like symptoms.

Circadian Rhythm Disruption

Your body's internal clock relies on light cues to regulate the sleep-wake cycle. Shortened days disrupt this cycle, leaving your body confused about when it should be alert and when it should be resting.

Conventional Treatments

The NHS recommends several approaches for SAD:

• Light therapy — using a special light box that mimics sunlight, typically for 30-60 minutes each morning
• CBT — particularly a version adapted for SAD (CBT-SAD)
• Antidepressants — usually SSRIs for moderate to severe cases
• Lifestyle changes — exercise, spending time outdoors, maintaining social connections

Where Hypnotherapy Fits In

Hypnotherapy isn't a primary treatment for SAD in the way that light therapy is, and I want to be straightforward about that. If you have SAD, a light therapy lamp should probably be your first purchase. But hypnotherapy can complement other treatments in several meaningful ways:

Addressing the Psychological Component

SAD isn't purely biological. The anticipatory dread ("here it comes again"), the negative self-talk ("I'll be miserable until March"), and the learned helplessness ("there's nothing I can do") all amplify the condition. Cognitive behavioural hypnotherapy is well-suited to identifying and reshaping these thought patterns.

Improving Sleep Quality

SAD disrupts sleep patterns — too much sleep, unrefreshing sleep, difficulty waking in the morning. Hypnotherapy for sleep can help regulate sleep patterns and improve sleep quality, even when the underlying circadian disruption continues.

Managing Associated Anxiety

SAD and anxiety frequently coexist. The fatigue and low mood of SAD can trigger anxious thoughts about falling behind at work, letting people down, or not coping. Hypnotherapy is highly effective for anxiety reduction, and addressing this component can improve overall wellbeing significantly.

Reducing Comfort Eating

The carbohydrate cravings associated with SAD can lead to weight gain, which then worsens mood. Hypnotherapy can help manage these cravings by addressing them at the subconscious level where they operate.

Building Motivation and Energy

One of the most debilitating aspects of SAD is the loss of motivation. Everything feels like an effort. Hypnotherapy can help by reinforcing motivation, reducing the sense of overwhelm, and creating positive mental associations with activities that would otherwise feel too difficult.

Self-Hypnosis as a Daily Practice

The self-hypnosis techniques taught during treatment become a valuable daily tool during the winter months. A five to ten minute self-hypnosis session each morning can improve mood, energy and focus — similar in some ways to the benefits of meditation but with a more directed therapeutic effect. See our stress management guide for practical techniques.

A Practical Approach

If you experience SAD, I'd recommend a combined approach:

• Light therapy (a good quality light box used each morning)
• Regular outdoor exercise, especially in daylight hours
• Hypnotherapy to address the psychological components (typically 3-5 sessions, ideally beginning in September/October before symptoms peak)
• Self-hypnosis practice through the winter months
• Consultation with your GP if symptoms are severe

When to Seek Help

If your seasonal mood changes are significantly affecting your daily life — your work, your relationships, your ability to function — it's worth seeking professional support rather than just "pushing through." SAD is a genuine condition that responds to treatment, and there's no reason to suffer in silence every winter.

If you'd like to discuss how hypnotherapy might complement your approach to SAD, book a free telephone consultation. Ideally, getting in touch before autumn means we can do the preparatory work before symptoms set in.