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Seasonal Affective Disorder

Disclaimer:

This publication is based on a Mind UK publication and the original version may be found here: https://www.mind.org.uk/information-support/a-z-mental-health/

Thank you to Mind UK for sharing their valuable content with us. Content included in Mental Health A-Z is made available free of charge and does not form part of any commercial activity. The adaptation has been done independently by Mind HK and is intended for general information purposes only.

How can I help myself? 

Living with SAD can be difficult, but there are lots of things you can do to help yourself cope. This section has some suggestions for you to consider. 

Some people find these ideas useful, but remember that different things work for different people at different times. Only try what you feel comfortable with, and try not to put too much pressure on yourself. If something isn’t working for you (or doesn’t feel possible just now), you can try something else, or come back to it another time. 

“I feel calmer and more relaxed when I have had a bath or a shower – no matter how quickly I am in there for. The same can be said for doing the washing up – it is a massive chore but I feel good when I can see the end result and also I find it takes my mind off the negative.” 

Winter SAD – practical day to day tips 

If SAD affects you during winter, there are particular things you could try that might help. You could: 

  • Make the most of natural light. It might help to spend time in natural light, for example going for walks, spending time in parks or gardens, or simply sitting near a window. This seems to be helpful if you experience SAD in winter. 
  • Plan ahead for winter. For example, try to make meals in advance and freeze them if you know you are likely to lack the energy to do this during the most difficult period. 

“I try to get some natural light during the day just by being outside, maybe tidying up the garden or taking my dog for a walk. Exercise in natural light is really helpful but is not always possible.”

Summer SAD – practical day to day tips 

If SAD affects you during hot weather, there are particular things you could try that might help. You could: 

  • Drink plenty of water so that you stay hydrated. See our page on food and mood for more information. 
  • Look for ways to get shade, such as wearing wide-brimmed hats or sunglasses. 
  • Visit indoor places. Staying inside all the time could make you feel isolated. It could help to try doing activities indoors, like visiting your local library or going to the cinema. 
  • Plan ahead for summer. For example, try to avoid going outside at the hottest times of day where possible. 

“Feel proud of yourself when you accomplish something, no matter how small it might seem to you. Did you get out of bed today? Did you shower? Did you make your own meal? Then pat yourself on the back, because I know how hard it is when you are struggling with SAD.” 

Talk to someone 

It can be hard to reach out when you’re not feeling well, but it might help to share how you’re feeling. If you don’t feel you can talk to the people around you or you need additional support, you could contact a helpline such as: 

  • The Samaritan Befrienders Hong Kong (Tel: 2389 2222), www.sbhk.org.hk
  • Po Leung Kuk Family and Intimate Partner Relationship Hotline for Men (Tel: 2890 1830), 24-hour service
  • For more options, see Mind Hong Kong’s Community Directory for services that can support you. 

“SAD is like a cold blanket that keeps depression and anxiety wrapped close to me. When I feel I can, I go outside and face the sun, close my eyes and focus on the light and warmth.” 

Keep a diary 

You might find it helps to keep a note of your symptoms, including when they start and if particular things seem to trigger them, including changes in the weather. This could help you notice any patterns. 

You could also make a note of things that feel helpful for you or which seem to make things worse. This can be helpful because SAD affects you at some times and not others, so you might not easily remember these details. 

“I keep a daily diary and it’s helpful to look back over the years and see how each year I’ve felt the downward spiral starting.” 

Plan for more difficult times 

If you’ve noticed your symptoms follow a pattern, you may be able to work out when they’re most likely to start in the future. This may help you put things in place for those times. 

For example you could: 

  • try to rearrange stressful activities or events for another time 
  • plan relaxing activities that might help improve your mood 
  • plan ahead, such as stocking up on things you need or preparing early for special occasions such as Christmas 
  • try to make more spare time to rest or do things you enjoy 
  • create a self-care box. 

“I shut the darkness out rather than “it” shutting me in. I close the blinds before it becomes fully dark, I light lamps rather than have the main light on and I light candles around the house so there is light around my home.” 

Creating a self-care box 

Some people find it helpful to fill a box with things that comfort them or help them to relax. You could try including your favourite book or film, a notebook and pen to write down your thoughts or notes of encouragement to yourself. This can be a useful tool as it can be very difficult to come up with ideas to help you when you’re feeling low. 

“December is dark but the festive lights and cheerfulness are an antidote and I now put up my Christmas decorations really early (1st Dec) as a way of coping with my SAD symptoms and stretching out the ‘fairy-light antidote” for a whole month. However, when all the festive cheer has gone, I find January and February really tough.” 

Try peer support 

Peer support brings together people who have had similar experiences. Some people find this very helpful. 

To find peer support, you could: 

  • See Mind Hong Kong’s Community Directory for other options and services that can support you.  
  • ask your family doctor for details of support groups
  • see if your local library or community centre has details of groups in your area 

If you’re seeking peer support on the internet, it’s important to look after your online wellbeing. For more information see our page on peer support. 

“I have a dawn simulator alarm clock which lights up gradually to fill my space in the bedroom with a glow.” 

Learn ways to relax 

  • Manage stress. It can help to think of ways to manage pressure and build your emotional resilience. See our pages on how to manage stress for more information. 
  • Try some relaxation techniques. Learning to relax can help you look after your wellbeing when you are feeling stressed, anxious or busy. See our pages on relaxation for tips you could try, or see our information on mindfulness. 
  • Spend time in nature. Being outside in green space can help you feel more in touch with your surroundings. See our pages on nature and mental health for more information. 

“I get up early, wrap up warm, put on my pedometer and walk in the dark and enjoy the solitude … By the time people are up and about, I’m back home having walked a good few miles and feel so much better for it.” 

Look after your physical health 

Looking after your physical health can make a difference to how you feel emotionally. For example, it can help to: 

  • Try to get enough sleep. For lots of people who experience depression, sleeping too little or too much can be a daily problem. Getting good sleep can help to improve your mood and increase your energy levels. See our pages on coping with sleep problems for tips to help. 
  • Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. See our pages on food and mood for more tips. 
  • Try to do some physical activity. If you find exercise a challenge remember that even gentle activities like yoga, swimming or walking can be a big boost to your mood. See our pages on physical activity for more information. 
  • Try to look after your hygiene. When you’re experiencing depression, it’s easy for hygiene to not feel like a priority. But small things, like taking a shower and getting fully dressed whether or not you’re going out of the house, can make a big difference to how you feel. 
  • Try to avoid drugs and alcohol. While you might want to use drugs or alcohol to cope with any difficult feelings, in the long run they can make you feel worse. See our pages on the mental health effects of recreational drugs and alcohol for more information. 

“My eyes, skin, throat and muscles ache. I find it difficult to concentrate. I can’t take in information or think things through to organise properly and my short-term memory is unreliable at that time of year. Evenings come as a relief. I feel my muscles relaxing as the sun goes down.”

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What is iACT Service?

Improving Access to Community Therapies (iACT®) is one of the services from Mind HK. Trained Wellbeing Practitioners will offer initial assessment and early intervention for people dealing with mild to moderate symptoms of depression, anxiety, or other emotional difficulties.

 

The service includes 6-8 sessions of low-intensity psychological support, the flexibility of the service allows individuals to receive free and timely support when needed.

If you’re aged between 16 – 65 and are facing some emotional challenges, we would like to invite you to take an online assessment for us to gain a better understanding of your current emotional struggle.

If you’re eligible, we’ll get you connected with a Wellbeing Practitioner within two weeks to sort out the next steps.

The service runs for about 3 months and includes 6-8 support sessions, tailored to your needs.

 

We encourage you to attend all sessions and actively practice the tips and exercises provided by your Wellbeing Practitioner.

We take your privacy seriously. Your chats with the Wellbeing Practitioner are confidential.

 

We won’t share any of your info unless you’ve provided consent or if there are risks detected.

This programme isn’t suitable for people facing emergencies, major setbacks, or those diagnosed with serious or complex mental health conditions.

 

If you’re having thoughts of suicide or self-harm, this programme might not meet your needs, so please seek help right away. You can check out Mind HK’s “Find Help Now” page for immediate information and services.

Most of our Wellbeing Practitioners have backgrounds in psychology or counselling and are passionate about mental health. They’ve gone through about 140 hours of intensive training and completed at least 120 hours of supervised clinical practice over 9 months to ensure the quality of service.

 

They’re trained by accredited local experts in the mental health field, including clinical psychologists, counselling psychologists, counsellors, and psychiatrists. Plus, we regularly check how effective our services are. All service outputs and performances are subject to consistent monitoring.

Who is suitable for participating in this programme?

This programme welcomes anyone between the ages of 18 and 65 who may be feeling lost or facing emotional difficulties. Please note that this programme is not suitable for individuals diagnosed with severe or complex mental health conditions.

This programme is not suitable for individuals diagnosed with severe or complex mental health conditions, but suitable for those who experience mild to severe moderate anxiety, mild to moderate depression, or other emotional challenges. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

After signing up, our Wellbeing Practitioner will contact you within two weeks to schedule a convenient time for a 45-minute conversation, either via video or phone call, according to your preference. During the conversation, the Wellbeing Practitioner will understand your current situation and help you gain a better understanding of your emotional state based on the questionnaire you filled out during application. Additionally, they will provide recommendations for appropriate community resources based on your needs, helping you take an important first step in taking care of your mental health.

Although the intervention procedure is mostly standardised, Wellbeing Practitioners will work flexibly with clients to address individual presenting problems and unique characteristics.

Our Wellbeing Practitioners are trained to support people who experience mild to moderate mental health difficulties primarily. This programme is not suitable for the situations mentioned above. If you are currently experiencing a major setback or even having thoughts of suicide or self-harm, please visit the “Find Help Now” page on our Mind HK’s website for immediate information and services.

Your conversations with the Wellbeing Practitioner are absolutely confidential. Any information about you will not be shared with anyone without your consent unless you or others are at immediate risk or the Wellbeing Practitioner has reason to believe that you may be in imminent danger.
Supervisors will monitor trainees’ development throughout the placement to ensure that they are meeting the required level of competency to pass the training course at the end of the placement.

Yes, it is necessary to book an appointment in advance by filling out the form. Additionally, you can select one of the five stores yourself. We will allocate clients to different Wellbeing Practitioners based on their chosen location.

Before having the conversation, we will ask you to fill out a basic questionnaire for preliminary screening assessment. This screening process aims to ensure that the training received by the Wellbeing Practitioners is sufficient to meet the needs of the individuals receiving the service. If it is determined after the screening assessment that the service is not suitable for you, Mind HK will provide alternative recommendations to ensure your safety and support.

For adults who are suitable for this service, all Wellbeing Practitioners have received training on how to identify and respond to safety and risk issues. If you have any concerns about the support process, the Wellbeing Practitioners have appropriate measures in place and will develop response plans based on the urgency of the situation. They can also access support from clinical practitioners from Mind HK or participating organisations.

What private training does Mind HK provide?

Mind HK provides 4 themes of mental health training, including: Supporting Self, Supporting Others, Family Wellbeing and DEI (Diversity, Equity and Inclusion).

 

Check out the brochure here for more information.

Mind HK provides a wide range of standardised mental health training, which can be tailored to different circumstances. Chat with our team to explore more! 

Our trainers come from a diverse, accredited pool of clinically experienced professionals. Check out our trainers’ biographies here.

Yes, the Mental Health First Aid class of Mind HK is internationally accredited by the MHFA International. The content and certification is delivered by trainers certified from the Mental Health Association of Hong Kong. You can find out our trainers accreditation here.

We are here to support your mental health education journey! Reach out to us and chat with our team.

Self-care

How can I help myself? 

Living with SAD can be difficult, but there are lots of things you can do to help yourself cope. This section has some suggestions for you to consider. 

Some people find these ideas useful, but remember that different things work for different people at different times. Only try what you feel comfortable with, and try not to put too much pressure on yourself. If something isn't working for you (or doesn't feel possible just now), you can try something else, or come back to it another time. 

“I feel calmer and more relaxed when I have had a bath or a shower – no matter how quickly I am in there for. The same can be said for doing the washing up – it is a massive chore but I feel good when I can see the end result and also I find it takes my mind off the negative.” 

Winter SAD - practical day to day tips 

If SAD affects you during winter, there are particular things you could try that might help. You could: 

  • Make the most of natural light. It might help to spend time in natural light, for example going for walks, spending time in parks or gardens, or simply sitting near a window. This seems to be helpful if you experience SAD in winter. 
  • Plan ahead for winter. For example, try to make meals in advance and freeze them if you know you are likely to lack the energy to do this during the most difficult period. 

“I try to get some natural light during the day just by being outside, maybe tidying up the garden or taking my dog for a walk. Exercise in natural light is really helpful but is not always possible.”

Summer SAD - practical day to day tips 

If SAD affects you during hot weather, there are particular things you could try that might help. You could: 

  • Drink plenty of water so that you stay hydrated. See our page on food and mood for more information. 
  • Look for ways to get shade, such as wearing wide-brimmed hats or sunglasses. 
  • Visit indoor places. Staying inside all the time could make you feel isolated. It could help to try doing activities indoors, like visiting your local library or going to the cinema. 
  • Plan ahead for summer. For example, try to avoid going outside at the hottest times of day where possible. 

“Feel proud of yourself when you accomplish something, no matter how small it might seem to you. Did you get out of bed today? Did you shower? Did you make your own meal? Then pat yourself on the back, because I know how hard it is when you are struggling with SAD.” 

Talk to someone 

It can be hard to reach out when you're not feeling well, but it might help to share how you're feeling. If you don't feel you can talk to the people around you or you need additional support, you could contact a helpline such as: 

  • The Samaritan Befrienders Hong Kong (Tel: 2389 2222), www.sbhk.org.hk
  • Po Leung Kuk Family and Intimate Partner Relationship Hotline for Men (Tel: 2890 1830), 24-hour service
  • For more options, see Mind Hong Kong’s Community Directory for services that can support you. 

“SAD is like a cold blanket that keeps depression and anxiety wrapped close to me. When I feel I can, I go outside and face the sun, close my eyes and focus on the light and warmth.” 

Keep a diary 

You might find it helps to keep a note of your symptoms, including when they start and if particular things seem to trigger them, including changes in the weather. This could help you notice any patterns. 

You could also make a note of things that feel helpful for you or which seem to make things worse. This can be helpful because SAD affects you at some times and not others, so you might not easily remember these details. 

“I keep a daily diary and it’s helpful to look back over the years and see how each year I’ve felt the downward spiral starting.” 

Plan for more difficult times 

If you've noticed your symptoms follow a pattern, you may be able to work out when they're most likely to start in the future. This may help you put things in place for those times. 

For example you could: 

  • try to rearrange stressful activities or events for another time 
  • plan relaxing activities that might help improve your mood 
  • plan ahead, such as stocking up on things you need or preparing early for special occasions such as Christmas 
  • try to make more spare time to rest or do things you enjoy 
  • create a self-care box. 

“I shut the darkness out rather than “it” shutting me in. I close the blinds before it becomes fully dark, I light lamps rather than have the main light on and I light candles around the house so there is light around my home.” 

Creating a self-care box 

Some people find it helpful to fill a box with things that comfort them or help them to relax. You could try including your favourite book or film, a notebook and pen to write down your thoughts or notes of encouragement to yourself. This can be a useful tool as it can be very difficult to come up with ideas to help you when you're feeling low. 

“December is dark but the festive lights and cheerfulness are an antidote and I now put up my Christmas decorations really early (1st Dec) as a way of coping with my SAD symptoms and stretching out the ‘fairy-light antidote” for a whole month. However, when all the festive cheer has gone, I find January and February really tough.” 

Try peer support 

Peer support brings together people who have had similar experiences. Some people find this very helpful. 

To find peer support, you could: 

  • See Mind Hong Kong’s Community Directory for other options and services that can support you.  
  • ask your family doctor for details of support groups
  • see if your local library or community centre has details of groups in your area 

If you're seeking peer support on the internet, it's important to look after your online wellbeing. For more information see our page on peer support. 

“I have a dawn simulator alarm clock which lights up gradually to fill my space in the bedroom with a glow.” 

Learn ways to relax 

  • Manage stress. It can help to think of ways to manage pressure and build your emotional resilience. See our pages on how to manage stress for more information. 
  • Try some relaxation techniques. Learning to relax can help you look after your wellbeing when you are feeling stressed, anxious or busy. See our pages on relaxation for tips you could try, or see our information on mindfulness. 
  • Spend time in nature. Being outside in green space can help you feel more in touch with your surroundings. See our pages on nature and mental health for more information. 

“I get up early, wrap up warm, put on my pedometer and walk in the dark and enjoy the solitude ... By the time people are up and about, I’m back home having walked a good few miles and feel so much better for it.” 

Look after your physical health 

Looking after your physical health can make a difference to how you feel emotionally. For example, it can help to: 

  • Try to get enough sleep. For lots of people who experience depression, sleeping too little or too much can be a daily problem. Getting good sleep can help to improve your mood and increase your energy levels. See our pages on coping with sleep problems for tips to help. 
  • Think about your diet. Eating regularly and keeping your blood sugar stable can make a difference to your mood and energy levels. See our pages on food and mood for more tips. 
  • Try to do some physical activity. If you find exercise a challenge remember that even gentle activities like yoga, swimming or walking can be a big boost to your mood. See our pages on physical activity for more information. 
  • Try to look after your hygiene. When you're experiencing depression, it's easy for hygiene to not feel like a priority. But small things, like taking a shower and getting fully dressed whether or not you're going out of the house, can make a big difference to how you feel. 
  • Try to avoid drugs and alcohol. While you might want to use drugs or alcohol to cope with any difficult feelings, in the long run they can make you feel worse. See our pages on the mental health effects of recreational drugs and alcohol for more information. 

“My eyes, skin, throat and muscles ache. I find it difficult to concentrate. I can’t take in information or think things through to organise properly and my short-term memory is unreliable at that time of year. Evenings come as a relief. I feel my muscles relaxing as the sun goes down.”