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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.

What treatments can help? 

Whether or not your depression seems to be seasonal, it’s ok to ask for help at any time – you don’t need to wait to see if there’s a pattern. 

This section covers some of the treatments which may help. 

How can I access treatment? 

The first step is usually to visit your GP. If you’re given a diagnosis of SAD, this will be based on whether your symptoms repeatedly follow a seasonal pattern, usually for two or more years – it doesn’t depend on the specific season or time of year when you’re affected. 

Our guide to seeking help for a mental health problem has information about talking to your doctor about your mental health, including what might happen at the appointment and making your voice heard. 

“I was well into adulthood before I began to recognise a pattern. Initially I noticed that I often took more sick leave from my job in the winter months.” 

The National Institute for Health and Care Excellence (NICE) guidelines say you should be offered the same types of treatments for SAD as for other types of depression, including talking therapies and/or medication. This is because there isn’t currently enough evidence to show whether or not particular treatments help with SAD. 

You can read the full guidelines on the NICE website, including recommendations on treating SAD. This information uses the term ‘seasonal depression’ to describe SAD. 

Talking therapies 

There are many different talking therapies that can be effective in treating depression. Our pages on treatment for depression and talking therapy and counselling have more information on these treatments, and information on how to access them

“My energy levels fluctuated between autumn/winter and spring/summer. I absolutely dreaded the onset of darker days and felt that I was literally shutting down.” 

Medication 

You might be offered medication, either on its own or in combination with being recommended a talking therapy. 

Our pages on treatment for depression and antidepressants have more information. 

“Antidepressants have helped to put me in a place where I was more able to cope with counselling. This required a lot of hard work and I had to accept a completely different way of thinking.” 

Medication really helps some people but isn’t right for others. Before deciding to take any drug, it’s important to make sure you have all the facts you need to make an informed choice. 

See our pages on medication for more information. 

Our pages on coming off medication give guidance on how to come off medication safely. 

Light therapy 

Some people say they find it helpful to use a light box – a device that gives off strong white or blue light – or a lamp, or an alarm clock that simulates dawn. This is sometimes called light therapy. 

There is currently insufficient evidence to show whether light therapy works, although some people find it helpful. More research needs to be done to establish whether it is effective and why some people find it helpful and others don’t. 

Light therapy might not be suitable for you if you’re also taking St John’s wort (or other alternative treatments), as some treatments such as St John’s wort can make your skin more sensitive to light. 

If you decide to try using a light box or lamp, you may wish to discuss this with your doctor or health care professional who can advise on whether it’s suitable for you to try. If you have existing eye problems or you use a light box regularly, it’s also advisable to talk to an optician and to have regular eye check-ups. 

“Using a light box wasn’t perfect but the change was tangible… a real shift and I began to cope better with the dark days and didn’t have the all encompassing desire to get back into bed and stay there.” 

Other treatments 

You might also decide to try other treatments alongside, or instead of, talking therapies or medication. These might include: 

  • arts and creative therapies 
  • complementary and alternative therapies 
  • ecotherapy (nature-based treatments) 

Your doctor may be able to refer you to some of these. 

For more information see our pages on nature and mental health. 

“I approached my GP and reported my symptoms but, as my antidepressant was increased, this just added another degree of sedation.” 

What if I don’t feel better? 

Your doctor should offer you regular appointments to check how you’re doing, and see how well any treatment is working for you. Different things work for different people, and if a particular medication or talking therapy doesn’t work for you, your doctor should be able to offer an alternative. 

If you’ve tried a range of treatments and none of them have helped, your doctor might refer you for further support.

For more suggestions, see our pages on seeking help for a mental health problem.

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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 18 – 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.

Treatments

What treatments can help? 

Whether or not your depression seems to be seasonal, it's ok to ask for help at any time – you don't need to wait to see if there's a pattern. 

This section covers some of the treatments which may help. 

How can I access treatment? 

The first step is usually to visit your GP. If you're given a diagnosis of SAD, this will be based on whether your symptoms repeatedly follow a seasonal pattern, usually for two or more years – it doesn't depend on the specific season or time of year when you're affected. 

Our guide to seeking help for a mental health problem has information about talking to your doctor about your mental health, including what might happen at the appointment and making your voice heard. 

“I was well into adulthood before I began to recognise a pattern. Initially I noticed that I often took more sick leave from my job in the winter months.” 

The National Institute for Health and Care Excellence (NICE) guidelines say you should be offered the same types of treatments for SAD as for other types of depression, including talking therapies and/or medication. This is because there isn't currently enough evidence to show whether or not particular treatments help with SAD. 

You can read the full guidelines on the NICE website, including recommendations on treating SAD. This information uses the term 'seasonal depression' to describe SAD. 

Talking therapies 

There are many different talking therapies that can be effective in treating depression. Our pages on treatment for depression and talking therapy and counselling have more information on these treatments, and information on how to access them

“My energy levels fluctuated between autumn/winter and spring/summer. I absolutely dreaded the onset of darker days and felt that I was literally shutting down.” 

Medication 

You might be offered medication, either on its own or in combination with being recommended a talking therapy. 

Our pages on treatment for depression and antidepressants have more information. 

“Antidepressants have helped to put me in a place where I was more able to cope with counselling. This required a lot of hard work and I had to accept a completely different way of thinking.” 

Medication really helps some people but isn’t right for others. Before deciding to take any drug, it's important to make sure you have all the facts you need to make an informed choice. 

See our pages on medication for more information. 

Our pages on coming off medication give guidance on how to come off medication safely. 

Light therapy 

Some people say they find it helpful to use a light box – a device that gives off strong white or blue light – or a lamp, or an alarm clock that simulates dawn. This is sometimes called light therapy. 

There is currently insufficient evidence to show whether light therapy works, although some people find it helpful. More research needs to be done to establish whether it is effective and why some people find it helpful and others don't. 

Light therapy might not be suitable for you if you're also taking St John's wort (or other alternative treatments), as some treatments such as St John's wort can make your skin more sensitive to light. 

If you decide to try using a light box or lamp, you may wish to discuss this with your doctor or health care professional who can advise on whether it's suitable for you to try. If you have existing eye problems or you use a light box regularly, it's also advisable to talk to an optician and to have regular eye check-ups. 

“Using a light box wasn’t perfect but the change was tangible... a real shift and I began to cope better with the dark days and didn’t have the all encompassing desire to get back into bed and stay there.” 

Other treatments 

You might also decide to try other treatments alongside, or instead of, talking therapies or medication. These might include: 

  • arts and creative therapies 
  • complementary and alternative therapies 
  • ecotherapy (nature-based treatments) 

Your doctor may be able to refer you to some of these. 

For more information see our pages on nature and mental health. 

“I approached my GP and reported my symptoms but, as my antidepressant was increased, this just added another degree of sedation.” 

What if I don't feel better? 

Your doctor should offer you regular appointments to check how you're doing, and see how well any treatment is working for you. Different things work for different people, and if a particular medication or talking therapy doesn't work for you, your doctor should be able to offer an alternative. 

If you've tried a range of treatments and none of them have helped, your doctor might refer you for further support.

For more suggestions, see our pages on seeking help for a mental health problem.