Blue Monday – Feeling SAD? Symptoms & Causes of Seasonal Affective Disorder (SAD)

Blue Monday falls on the 3rd Monday of the year – so in 2025 that will be Monday 20th January. But Blue Monday is actually a myth as it originated as a way to sell winter holidays. Yet with many facing Christmas debt, struggles to keep new year’s resolutions and dissatisfaction about a return to work, it is not hard to see how Blue Monday might seem real.

Even though Blue Monday isn’t real, you may notice seasonal variations in your mental health. Some might experience what is called Seasonal Affective Disorder (SAD). SAD is characterised by symptoms of depression that come and go in a seasonal pattern. Usually, these feelings are more intense in the months when daylight can be lower, and the weather is colder. Changes in the winter months can affect our hormones and impact our sleeping and eating patterns, as well as our mood. Although not as common, some people have symptoms of SAD in summer and feel better in winter.

What are the symptoms of SAD?

The symptoms of SAD are similar to those of depression:

Feeling sad, tearful or hopeless
Lacking energy
Feeling anxious or worried
Finding it hard to focus or concentrate
Not enjoying the things you usually enjoy
Lack of interest in sex
Isolating and not wanting to see people
Feeling suicidal

What causes SAD?

The causes of SAD are unclear, but it’s often linked to the reduced amount of sunlight in winter. This can affect:

Your body clock, as your body clock uses sunlight to regulate your sleep, appetite and mood. Receiving lower levels of light can disrupt this.
Your production of melatonin (which is a sleep hormone).
Your production of serotonin, which is a hormone that affects your sleep, mood and appetite.

You may be more likely to develop SAD if you have a relative with SAD. Like with other types of depression, SAD is more common in women, in fact 3x more likely to be affected than men.

Where to Look For Support

There are many sources of support if you’re struggling with SAD; friends, community networks and social circles/support lines. All these can reduce the chances of isolation and withdrawal. Some get through SAD with the help of family and friends, while others may find support around them isn’t helping or is not available. See our website blog for 8 Helpful Tips for Managing Seasonal Affective Disorder (SAD).

If the above sources of support are not working for you, a therapist can be extremely helpful when dealing with SAD. Therapy, including Cognitive Behavioral Therapy (CBT), has been shown to be highly effective in managing the symptoms of SAD.

KlearMinds has a team of experienced and knowledgeable therapists who can help you develop tools to challenge negative thought patterns and build resilience so you feel better able to cope with the symptoms of SAD.

To book an appointment or get a therapist recommendation based on your needs, contact KlearMinds today. Remember, you are not alone, and help is always within reach.