Seasonal Affective Disorder: Your September Reminder to Prepare for the Darker Months

The 1st of September always feels like a turning point. Even if the weather is still clinging to summer, and even though we've still got another full three weeks to go until the Autumn Equinox marks the day when we'll experience roughly the same amount of daytime and nighttime, this is your official reminder that autumn is on the doorstep. With it comes a subtle shift in light, mood, and energy that can catch many of us off guard. For some, this seasonal transition triggers more than a wistful goodbye to long evenings, it can set the stage for Seasonal Affective Disorder (SAD).

SAD is more than just the “winter blues.” It’s a recognised form of depression linked to changes in daylight hours, which can disrupt the body’s circadian rhythm and lower serotonin levels, leaving people feeling sluggish, low in mood, and disconnected. Common symptoms include fatigue, craving carbohydrates, loss of interest in daily activities, and in some cases, significant difficulties with concentration and motivation.

The good news is that there are plenty of practical ways to support your mental health as the days grow shorter. Light is the biggest factor. Our body clock depends on daylight cues, so exposure to bright morning light can make a dramatic difference. For some, light therapy lamps become an essential part of their daily routine. For others, it’s about maximising natural light at home, for example sitting near windows during the day, keeping curtains open, and even using mirrors to reflect daylight into darker corners. Artificial lighting can also play a role. Rather than relying on a single overhead bulb, try layering warm ambient lighting with brighter task lamps. Pay attention to the quality of light: cooler, brighter tones during the day can boost alertness, while warmer, softer tones in the evening support your body’s natural wind-down process.

The way we shape our home environment also matters. Seasonal touches, like brighter textiles, artwork, or plants, can all lift a room when the outside world feels grey. Creating cosy, intentional spaces, whether that’s a reading nook with blankets and candles or a spot in the kitchen for a slow morning coffee, can bring a sense of comfort that offsets the harsher months.

Beyond the home, lifestyle factors play a huge role in managing SAD. Regular movement, even something as simple as a brisk morning walk, helps reset the body clock and boost mood. Mindful practices, journaling, or relaxation exercises can also provide an anchor when energy dips. Most importantly, these strategies work best when they become consistent habits, rather than crisis responses once winter is already in full swing. That’s why the start of September is the ideal time to take action: before the clocks change, before the dark mornings set in, and before SAD has a chance to take hold.

Equally, if you have a certain supplement that works well for you, or if you take prescribed medication, now is the time to make sure you've got what you need in stock and your repeat prescription sorted. 

Remember that you don't need to do it all, and if you struggle with motivation and energy during the winter months, this might not be the best time to start a new project or anything that's going to be a real challenge. If you can, stick with what you know and what brings you comfort. 

Seasonal Affective Disorder can be challenging, but with awareness and preparation, it doesn’t have to define the months ahead. Consider this your September reminder to build light, movement, and comfort into your daily life now. Small, intentional choices can and absolutely will transform the darker season into something not just manageable, but meaningful.