Seasonal Affective Disorder: Brain Tricks & Bright Light Therapy

Seasonal Affective Disorder (SAD) is a condition which occurs for some around late autumn / early winter, and the latest reports suggest that it’s around 3% of the UK population who struggle with this depression.

It presents itself in several ways which includes a general feeling of sadness, higher levels of emotional distress and anxiety, fatigue, irritability and agitation and loss of interest in multiple areas of life.

First recognised at The National Institute of Mental Health by Norman Rosenthal, Norman recognised a shift in mood levels around the same time of year for a growing number of people and released a scientific paper on Seasonal Affective Disorder.

Since then, there are more of us than ever in this country coping with this type of sadness which occurs as we transition from summer to winter.

But how can we recognise these mental state shifts in ourselves?

Imagining that you can be at your happiest, all through the year, is somewhat unrealistic and simply not possible. What we’re saying it that it’s about quietly asking yourself and observing “ how am I feeling today?” Because while some days you’ll feel contented and optimistic, the next day may be a different scene entirely. If however you are finding you’re feeling more sad than happy, and you can correlate this with the time of year, it may be worth considering if you do in fact struggle with Seasonal Affective Disorder, or perhaps its lesser known sister, Winter Blues, which effects a higher proportion of people in this country and brings with it similar symptoms.

Seasonal Affective Disorder is brought on by the lack of natural daylight exposure during the colder months and so when the brain is presented with less daylight than during the warmer months, it undergoes several changes including reduced levels of melatonin and serotonin, which in turn effects our mood, sleep, and appetite too. Essentially, melatonin and serotonin are the feel-good hormones and neurotransmitters which directly effect our wellbeing.

If we are consciously aware of this mood shift, both for ourselves and those around us, we can do something about it.

We know that by getting enough sleep, exercise, and direct sunlight (even sitting by a window can help, we love the lights which work with your circadian rhythms); we can also trick the brain into being happy did you know?

By engaging with both your brain’s chemistry and psychology, you can boost the release of neurotransmitters such as dopamine, serotonin, melatonin, and endorphins.

Trick 1 – Smile – the very action lifts both you and the person you smiled at Trick 2 – Laugh – whilst the winter can feel long and the lack of daylight hard, find something to laugh about Trick 3 – Be grateful, always. When you stop and look for the good, that allows the brain to focus on the positives Trick 4 – Choose your circle carefully. Surround yourself with uplifting and optimistic people, who care about you Trick 5 – Keep moving and keep busy! The brain needs to be kept on its feet and being sedentary can do nothing for your mood We hope that some of these tricks might help you on your way to beating those blues this winter; but if you need some more support?

Bolster the brain and its happy levels with Bright Light Therapy (BLT), known as the gold standard for SAD in this country.

How does Bright Light Therapy work?

• Mimics natural outdoor light → resets circadian rhythms and boosts serotonin.

• Typically uses 10,000 lux white light, UV-filtered.

Protocol:

• Use each morning (ideally within an hour of waking).

• Sit ~30–45 cm (12–18 inches) from the lamp.

• Duration: 20–30 minutes daily, starting in autumn until spring.

• Timing matters: Morning sessions are far more effective than afternoon ones.

Evidence:

Hundreds of random trials show BLT significantly improves SAD symptoms within 1–2 weeks (meta-analyses: effect size ~0.8 – 1.0, comparable to antidepressants).

PBM (Photo biomodulation) has shown promising results in helping with SAD (Seasonal Affective Disorder) and other mood-related conditions such as depression and anxiety.

PBM uses specific wavelengths of light (usually red and near-infrared, around 630–1100 nm) to stimulate cellular energy production.

• It increases mitochondrial ATP output, improving neuronal metabolism.

• It reduces inflammation in neural tissue.

• It can modulate brain network activity—especially in areas linked to mood, like the prefrontal cortex and limbic system.

These mechanisms are different from bright-light therapy (which targets circadian rhythm through the eyes). PBM directly stimulates brain tissue, even through the skull, in a gentle and non-invasive way.

PBM can complement:

• Bright-light therapy (morning exposure)

• Exercise and vitamin D

• Neurofeedback or QEEG-guided neuromodulation

• Cognitive-behavioural therapy (CBT)

It’s particularly attractive for those who don’t tolerate antidepressants well.

Ready to find out more? At The Brain Collective, we believe in cutting edge and have researched the best home use PBM devices. These devices are available to rent from as little as £80 a week.

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