Most of us have experienced that heart sinking moment when we realise that summer is over (or what we call 'those five days of good weather' in 2023). Hot Girl Summer is no more, Halloween is done and dusted - and just like that the clocks have gone back and we're all waking up in pitch black once again.

We shouldn't underestimate how hard it is to adjust to the onset of winter: the colder days, spatters of torrential rain and blustering wind, and, of course, the lower light levels. Leaving home for work before the sun rises and coming back after it sets is tough, no matter how many years we've done it.

Psychotherapist Lee Pycroft describes how, ‘around winter, as the light decreases some people experience the winter blues. This can vary in severity and can be due to a disturbance of our circadian rhythms, or, what we call our body clocks. When our circadian rhythm is not set, we can encounter low mood, sleep disturbances and loss of interest in usual activities.' Or, what can be referred to as SAD (Seasonal Affective Disorder). It's real, and it sucks.

seasonal affective disorder
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What is SAD and how can it affect you?

With changing clocks comes changing light patterns and, inevitably, a depressing feeling that we may never see sunlight again.

'Season Affective Disorder is a type of depression that relates to the changing season. It's more common as the days get shorter,' says Psychological Therapist Michelle Bassam. 'For many people, SAD starts and ends at exactly the same time each year, so you can easily be aware going into it. That doesn't mean that it isn't depression. SAD can cause low mood and agitation; your energy starts to deplete and you feel very lethargic, causing oversleeping.

How To Combat SAD

Luckily, there are easy changes you can make to your daily routine to help alleviate the effects of SAD and the changing clocks. 'We can make the transition to winter easier by creating the right environment, taking action and leaning into the winter season,' explains Pycroft. 'Look for the parts you can enjoy and find ways to meet some of your emotional needs that are easy and accessible.'

So what are the small things we can do to stave off any anxiety that comes with the new season, and how can we best embrace all the good parts? Read on for the expert beauty and wellbeing hacks for tackling SAD and putting your wellbeing front and centre as the seasons change.

6 Simple Hacks For Tackling SAD

Take A Bath

Sylvia Plath famously wrote, 'there must be quite a few things a hot bath won't cure, but I don't know many of them.' And how right she was. One of the most relaxing things to do as the days and nights get colder is take the time to immerse yourself in a hot bath. It can help everything from sleep (the temperature drop as you leave the bath triggers your body to get ready for sleep) to helping you destress. Adding magnesium salts or scented bath oils containing ingredients known for their soothing properties such as lavender adds to the relaxing environment.

'SAD is a real thing and it’s something that I dread every single year,' says lifestyle vlogger turned beauty founder Estée Lalonde. 'I’m a sunshine girl, so it is a wonder I make it through London Winter’s each year. For me, a hot shower or bath never goes amiss. I never regret spending time in warm water and there’s something even more enjoyable about it when it’s cold and grey outside. For my baths I love to sprinkle Mirror Water Soak Bath Salts in my tub. They are infused with essential oils like vetiver, cedarwood and bergamot that will transport you to a magical woodland.'

Bathing for better moods is something neuroscientist and holistic wellness expert Leigh Winters agrees on. 'Luxurious bubble baths are a great nervous system reset.'

ELLE Edit: Ready-To-Go Bath Soaks
Mood Cleansing Ayurvedic Bath Soak
Odacité Mood Cleansing Ayurvedic Bath Soak
£27 at Cult Beauty£27 at sephora.co.uk
Soak Bath Salts
Mirror Water Soak Bath Salts

Create A Daily Ritual

'Rituals can help give a sense of control and security as they consist of a sequence of known actions,' says Pycroft. 'Consider creating a cleansing ritual where you use sensory products and breathe out for two counts longer than you breath in. This will mobilise your para- sympathetic nervous system - the body's calming response - and this is the antidote to diminishing stress and opening up clearer thinking.'

While this is applicable to your skincare routine, it's import to not that daily consistency is key for all factors of SAD.

'When it comes to treating SAD, we're looking at lifestyle changes, mainly exercise and healthy diet,' says Bassam. 'It's about looking for the period with the best with natural light and seeing if we can get out in that natural light on a daily basis.'

Light A Candle

Don't underestimate the pleasure you can get from the simple act of lighting a candle. Think of it as a ritual to dictate the time of day or new mood. For many people working from home, the division of working and relaxing in the same place is hard to distinguish, and this is made even more difficult when it's already dark by the time you close your laptop and switch off. Lighting a candle can be a way to tell your body and brain that this is the time to relax now.

'Avoiding bright light in the evening, especially overhead light and using side lights or candle light can help create a relaxing environment,' says Pycroft. 'These actions will help set the circadian rhythms to align with the changing season and help buffer against the winter blues.'

Reviewing the light bulbs in your home or investing a blue light can also be useful with the change of the seasons, adds Bassam.

ELLE Edit: Cosy Winter Candles
By The Fireplace Candle
Maison Margiela Replica By The Fireplace Candle
Santal 26 Candle
Le Labo Santal 26 Candle
Sweet Smoke Scented Candle
Phlur Sweet Smoke Scented Candle

Change Your Scent

Another way to supercharge your body for a new season is to change your perfume. ‘Fragrance can be functional,' says Winters. 'See it as a resource in your mental health toolbox that can help you adjust and settle into winter. Our olfactory cortex is located in the brain's temporal lobe, which processes sensory input. This olfactory processing region is also part of our limbic system, which includes the amygdala and hippocampus – closely linking our emotional responses and memories. Scent is highly personal in what it evokes so explore what works for you as you need comfort or space this season.

'In winter, I love wearing gourmand and amber-based fragrances with hints of spice. They have this incredibly nostalgic, warm, and comforting draw for me. Everyone has their own subjective taste when it comes to perfume, so lean into what gives you the good goosebumps and puts a smile on your face. One whiff can take you to a different mental space and feel grounding.’

ELLE Edit: Winter Perfumes
Honey Dragon
Memo Paris Honey Dragon
Vanilla Nomad
Sana Jardin Vanilla Nomad
Santal Dan Sha
Armani Santal Dan Sha

Indulge In New Bedding

'Getting a good night's sleep will help us all deal with daily challenges more effectively, so consider how you could refresh your bedroom into a place you can cocoon yourself, entice sleep and that feels secure,' advises Pycroft. 'Try some new bedding, pillows or a soft blanket as this can help create a new association with this winter season.'

As previously mentioned, light therapy can also be a crucial addition to your evening routine; try Lumie's Vitamin L SAD and energy light to make up for the lack of sunshine in your life.

seasonal affective disorder
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Add Supplements To Your Daily Routine

A small but effective addition to your daily routine could be a supplement. When we're not getting enough Vitamin D, for example, it can lead to us feeling sluggish, fatigued and low. Take with your evening meal or while you're doing your morning or nighttime skincare routine for a bonus shot of self care that works from the inside out.