A clean, minimalist Scandinavian-style living room with light wooden floors, white walls, and simple, cozy furniture.

One in 20 people in the UK have a diagnosis of Seasonal Affective Disorder (SAD) – a form of depression that worsens with the changing of the seasons. However, it is thought that the actual number of sufferers could be as high as two million, as symptoms are often not recognised.

SAD is generally triggered by the onset of cold, rainy winter weather and lack of daylight hours during the colder months. The winter of 2024 saw especially dreary skies, with the ‘anticyclonic gloom’ out in full force – the weather phenomenon where high pressure traps moisture close to the Earth, resulting in thick fog, low clouds and mist. One village, Odiham in Hampshire, reported a total lack of bright skies last October, with zero minutes of sunshine recorded in the area.

So, with Blue Monday (said to be the most depressing day of the year) looming ever closer, how can we reduce the effects of SAD? Here, we take a look at some top tips for home and garden decor that will help get you through those tricky winter months, with further insight from expert psychotherapists.

1. Prioritise the light

The lack of daylight hours during the winter can throw off our circadian rhythm – this is the pattern our bodies follow in a 24-hour period, your internal body clock. Light therapy is one form of treatment for SAD, with some studies showing effective results across 85% of cases when using a specialised SAD lamp.

Dr Matilda Moffett, Clinical Psychologist at Select Psychology comments, “Direct exposure to outdoor sunlight is essential when it comes to regulating our body clocks, so spending time outside is vital when managing SAD.

“A SAD lamp with an intensity of 10,000 lux is a good option for those who cannot stay outside for long, efficiently stimulating natural sunlight and helping to elevate mood and energy.”

Plus, as Professor Ewan Gillon, Clinical Director of First Psychology Newcastle, explains “Maximising natural light in your home can significantly help alleviate the effects of SAD. Sunlight boosts serotonin levels, improving mood and energy. Placing furniture near windows, using sheer curtains, and incorporating mirrors to reflect light can make indoor spaces brighter.”

2. Bring the outdoors indoors

Houseplants have been proven to boost our mood, reduce stress and even help us manage pain. Bringing the outdoors indoors this winter will help to mitigate the symptoms of SAD, while also brightening up your home.

Especially important if you live in an area with a lack of green spaces, houseplants will add a pop of mood-boosting colour to your home. Dr Moffett explains, “Plants can offer psychological benefits that contribute to a sense of wellbeing. Taking care of plants promotes mindfulness and a sense of purpose, which in turn helps to dispel the moods of detachment many associate with the darker seasons.”

Professor Gillon agrees, commenting, “Indoor plants create a calming environment and improve air quality, boosting mood and counterbalancing some of the effects of SAD. Caring for plants can also induce a sense of connection to the natural world, which is great for improving mood and providing perspective.”

If you are lucky enough to have a garden, remember to make full use of it during the winter months. As Dr Moffett attests, “Outdoor gardening provides the added benefit of natural light exposure, directly combatting SAD.”

Invest in some winter-flowering plants so that you can enjoy a view infused with colour come the colder months. Opt for winter jasmine, violas, winter pansies and winter aconites for pops of yellow, purple and pink.

3. Choose scents with your heart

The right scent can help lift your mood and even transport you to a beloved place or time via your olfactory system. As Dr Moffett comments, “While scent doesn’t address the root causes of SAD, integrating it into your environment can improve your overall well-being. Fresh flowers or scented candles can bring comfort, helping you to feel both calmer and happier.”

Professor Gillon says, “Scents like lavender, peppermint, or rosemary are known to improve mood and reduce stress. Fresh flowers or an essential oil diffuser can also make spaces feel more vibrant and relaxing.”

The scent of sweet orange can also help to alleviate anxiety and improve your mood, perfect for those suffering from SAD. Professor Gillon agrees, commenting, “Citrus scents, in particular, are known to have energising and mood-boosting effects.”

4. Perfect your patio

While it can be tricky to sit outside when it’s so cold, Professor Gillon recommends making a habit of spending at least a few minutes outdoors every day. He says, “Spending time outdoors, even on overcast days, exposes you to natural light that is far brighter than indoor lighting. It also offers a change to engage with nature, which is a natural stress buster.”

Dr Moffett agrees, commenting, “One of the most powerful ways to manage and reduce the symptoms of SAD is by spending time outdoors during winter. Exposure to morning sunlight is particularly beneficial since it sets your internal clock for the day. Even 20–30 minutes outside, whether that be walking, running, or even sitting on a patio, makes a big difference.”

Ensure your outdoor space is inviting – even in the winter months – with comfy, weather-resistant outdoor furniture and pops of colour from hardy winter plants. Dr Moffett says, “Position seating in sunny spots to encourage light exposure – even brief moments of basking in natural sunlight helps to regulate your internal body clock, boost serotonin and lift your mood.

“To make outdoor spaces enjoyable year-round, consider cosy additions, like outdoor heaters, fire pits and blankets. Incorporate evergreen plants, ornamental grasses and winter-blooming flowers to provide a sense of vibrancy even in the colder months.”

5. Keep things colourful

Colour can have a huge impact on our mood, helping to lessen the effects of SAD. Professor Gillon explains, “Many people like bright, warm colours – such as yellow and orange – as well as soft shades of blue or green to help create uplifting and soothing spaces.

“These hues mimic nature and sunlight, which can help counteract feelings of darkness and coldness during the winter months. Using these colours in décor or furnishings can foster a cheerful atmosphere within your home, helping to elevate mood.”

Ensuring a range of colours in your outdoor space is also important. Dr Moffett explains, “Outdoors, colour flowers and evergreen foliage can add visual interest and boost positivity, especially during the bleak winter months.”

Will you be following any of these top tips this winter to transform your home and garden into a haven for the colder months and minimise the symptoms of SAD?