The Impact of Seasonal Affective Disorder (SAD) on Men’s Mental Health

As the days grow shorter and the nights longer, many men find themselves feeling more sluggish, irritable, or down than usual. This isn’t just a passing case of the “winter blues”—for some, it’s a condition known as Seasonal Affective Disorder (SAD). While SAD is often overlooked in men, its impact on mental health can be profound, affecting mood, productivity, and overall well-being.

What is SAD?

Seasonal Affective Disorder is a type of depression that follows a seasonal pattern, typically occurring during autumn and winter when daylight hours are reduced. For men, the symptoms of SAD often manifest in ways that can be harder to recognise or admit, such as:

• Persistent low mood or irritability

• Loss of energy or interest in activities

• Difficulty concentrating

• Increased cravings for carbohydrates or weight gain

• Sleep disturbances, such as oversleeping or insomnia

The societal expectation for men to “power through” or avoid discussing their emotions can mean many struggle with SAD in silence, further compounding the problem.

The Toll on Men’s Mental Health

Left unaddressed, SAD can significantly impact a man’s mental health and daily life. It can:

• Lower productivity at work or home

• Increase feelings of frustration or hopelessness

• Strain relationships due to mood swings or withdrawal

• Lead to more serious mental health issues, such as anxiety or clinical depression

For men already managing stress or other mental health concerns, the additional burden of SAD can feel overwhelming, making it even more important to recognise and address the symptoms.

Tips to Manage SAD

If you suspect SAD is affecting you, there are strategies you can use to manage it and reclaim your mental health:

1. Increase Light Exposure: Spend as much time as possible outdoors during daylight hours, or consider using a light therapy box to simulate natural sunlight.

2. Stay Active: Regular exercise can boost mood by increasing serotonin and endorphin levels. Even a short walk outside can make a difference.

3. Maintain a Routine: Stick to a consistent sleep and wake schedule to regulate your internal body clock. Avoid oversleeping, which can worsen symptoms.

4. Focus on Nutrition: Choose a balanced diet with plenty of whole foods, including fruits, vegetables, and lean proteins. Minimise sugary and processed foods that can spike energy levels and lead to crashes.

5. Reach Out for Support: Speak openly with trusted friends, family, or a mental health professional about how you’re feeling. Talking about your struggles is a sign of strength, not weakness.

   
   

Ready to Take Control?

If you’re tired of feeling stuck in a cycle of low energy and negative thoughts, Rewired for Men can help. Our programme empowers men to break free from unhelpful mental patterns and regain clarity, purpose, and emotional balance. SAD doesn’t have to define your winter—take the first step to reclaiming your mental health and thriving year-round.