Seasonal Affective Disorder (SAD) — How to Recognise It and What Can Help
Christmas in the UK can feel very different from Christmas back home. Short daylight hours, cold weather, distance from family, immigration pressure, work stress, and financial expectations can all weigh heavily—especially for Nigerians living in the UK. If you’ve been feeling low, tired, withdrawn, or overwhelmed around this time of year, you’re not weak—and you’re not alone.
One common but often misunderstood condition behind these feelings is Seasonal Affective Disorder (SAD), sometimes called winter depression.
What Is Seasonal Affective Disorder (SAD)?
SAD is a type of depression that follows a seasonal pattern. For most people in the UK, symptoms begin in late autumn or winter and ease as daylight increases in spring. Reduced sunlight can disrupt brain chemicals that regulate mood, sleep, and energy.
SAD affects people of all backgrounds, but it can be especially challenging for migrants and people of African heritage adjusting to the UK climate and lifestyle.
Common SAD Symptoms Nigerians in the UK Report
SAD goes beyond “feeling a bit down.” Symptoms usually last two weeks or more and may include:
Emotional & Mental Signs
- Persistent sadness or low mood
- Hopelessness or feeling “stuck”
- Irritability or frustration
- Anxiety or restlessness
- Guilt, worthlessness, or self-blame
Physical & Behavioural Signs
- Low energy and constant fatigue
- Sleeping more than usual (yet still tired)
- Loss of interest in things you once enjoyed
- Increased appetite, especially for carbs
- Difficulty concentrating or making decisions
- Withdrawing from friends, family, or church
- Unexplained aches and pains
Important: If you experience thoughts of self-harm or suicide, seek help immediately (see support section below).
SAD vs “Winter Blues”
Many people feel sluggish during winter, but SAD is more serious:
- Winter blues often improve with lifestyle changes.
- SAD is a medical condition that may require professional treatment.
Why SAD Can Hit Nigerians Harder in the UK
Several factors increase risk:
- Less sunlight → lower vitamin D and serotonin
- Darker skin produces less vitamin D in low sunlight
- Homesickness & isolation, especially at Christmas
- Cultural pressure to “stay strong” and not talk about mental health
- Stress from work, visas, and family expectations
What Helps SAD? (Practical Steps That Work)
1. Lifestyle Changes You Can Start Now
- Get daylight daily: Even 10–20 minutes outside helps—sit near windows, take short walks
- Move your body: Gentle exercise, stretching, or dancing at home
- Stay connected: Call family, attend church or community events, message friends
- Eat well: Balanced meals with vegetables, protein, and whole grains help stabilise mood
2. Medical & Professional Support (Available on the NHS)
If symptoms are affecting your daily life, speak to your GP. Effective treatments include:
- Light therapy: A special lamp used daily (usually 30 minutes) to replace missing sunlight
- Talking therapies: Such as Cognitive Behavioural Therapy (CBT), available free on the NHS
- Medication: Antidepressants may help some people (your GP will advise)
- Vitamin D supplements: Often recommended for people with darker skin during UK winters
Do You Need a Diagnosis to Start Helping Yourself?
No. While waiting to see a GP, you can:
- Increase daylight exposure
- Use a light therapy lamp (from reputable sellers)
- Plan small, enjoyable activities
- Stay socially connected—even when you don’t feel like it
If symptoms last more than two weeks, or worsen, please seek medical advice.
Self-Care Tips for Nigerians During Winter & Christmas
- Go outside daily, even when it’s cloudy
- Keep a simple routine (sleep, meals, movement)
- Reduce isolation—don’t suffer in silence
- Limit alcohol (it can worsen low mood)
- Be kind to yourself—this season is genuinely harder
Urgent Help: You Are Not Alone
If you feel overwhelmed or unsafe:
- NHS 111 – for urgent mental health advice
- Samaritans: Call 116 123 (free, 24/7)
- Text SHOUT to 85258 – free crisis text support
- In an emergency, call 999 or go to A&E
A Final Word from Naija UK Connect 💛
Feeling low at Christmas doesn’t mean you’re failing. Many Nigerians in the UK are quietly struggling with winter depression and loneliness. Help is available, treatment works, and brighter days will return.
Please share this message with someone who might need it this season.
Join Our WhatsApp Channel
Stay updated on the latest UK news, including education, health, job openings, and more for those living in the UK!
Join here: Naija UK Channel
Also, follow us on our social media channels for the latest updates and discussions:
- Twitter: @NaijaUKConnect
- Facebook: Naija UK Connect
- Instagram: @naijaukconnect
