The Shorter Days, the Longer Shadows: Understanding Seasonal Affective Disorder in Aotearoa

As autumn settles across Aotearoa New Zealand and daylight retreats, a quiet transformation unfolds—not only in our landscapes, but within many of us. While some welcome the slower rhythm of winter, for others, the shorter days bring a persistent low mood, fatigue, and a sense of emotional heaviness. This is Seasonal Affective Disorder (SAD), a cyclical form of depression tied to seasonal changes, and it's more common in Aotearoa than many realise.

More Than Just the “Winter Blues”

Often dismissed as a passing case of the “winter blues,” SAD is in fact a clinically recognised form of depression. It typically emerges in late autumn or early winter and lifts with the return of longer, lighter days in spring. For many, this shift is more than a mood dip—it disrupts daily functioning, relationships, and wellbeing.

What makes SAD distinct is its predictable pattern. It’s linked to changes in sunlight exposure, which affects our circadian rhythm—the internal clock regulating sleep, hormones, and mood. Shorter days can lead to lower serotonin levels (which help regulate mood) and increased melatonin production (which promotes sleep). The result is often a potent mix of lethargy, sadness, and disconnection.

Aotearoa’s Unique Context

While SAD is often associated with colder, darker countries in the Northern Hemisphere, it is very much present in Aotearoa—especially in southern regions where winter daylight hours can drop to as little as eight per day. The more temperate climate may give the illusion that SAD isn’t as serious here, but this misconception can lead to underdiagnosis and lack of support.

Additionally, our culture adds a complex layer to the experience of SAD. The iconic Kiwi image of rugged outdoor activity and self-reliance can create internal pressure during winter months. When energy and motivation drop, people may feel like they're falling short of cultural expectations. This perceived mismatch can deepen feelings of guilt, isolation, and inadequacy.

For Māori, understanding SAD through the lens of Te Whare Tapa Whā—a holistic model of health encompassing taha tinana (physical), taha hinengaro (mental/emotional), taha wairua (spiritual), and taha whānau (family/social)—offers important insight. SAD doesn’t just affect mood; it can also disrupt spiritual and relational balance, particularly when social withdrawal and disconnection from nature occur.

Recognising the Signs

SAD shares symptoms with major depression but follows a seasonal rhythm. Look for:

·         Low mood most of the day, nearly every day

·         Fatigue or excessive sleep

·         Craving carbohydrates or changes in appetite

·         Loss of interest in activities once enjoyed

·         Social withdrawal

·         Feelings of hopelessness or worthlessness

If these symptoms persist for more than two weeks and interfere with everyday life, it’s time to seek professional help.

Effective Treatments in Aotearoa

SAD is treatable, and there are many supportive resources available locally:

·         Light therapy: Exposure to a light box that mimics sunlight can help reset circadian rhythms.

·         Talk therapy: Counselling and Cognitive Behavioural Therapy (CBT) are effective, especially when tailored to the seasonal context.

·         Medication: Antidepressants may be recommended in moderate to severe cases.

·         Lifestyle support: Daily walks—even on overcast days—regular routines, exercise, and healthy nutrition can significantly improve symptoms.

Incorporating culturally relevant practices like karakia (prayer/ritual), mahi māra (gardening), and staying connected to whānau can also nurture spiritual and relational wellbeing, vital components in Māori and holistic models of health.

Finding Light in the Shadows

As the sun lingers longer each day and spring returns, many find their mood naturally lifting. But for those living with SAD, understanding its cyclical nature is crucial. Planning ahead, developing self-care strategies, and engaging in preventative counselling during the transition seasons can build resilience for winters to come.

Most importantly, acknowledging SAD as a legitimate and treatable condition helps break the silence and stigma around it. If you or someone you care about experiences seasonal depression, know that support is available and recovery is possible.

Resources for Support

·         Mental Health Foundation of NZ: https://mentalhealth.org.nz

·         Free mental health support: Call or text 1737 any time to speak with a trained counsellor

·         Find a counsellor near you: https://www.nzac.org.nz

Winter may bring shorter days, but with the right support, the shadows don’t have to linger.

Wilbyn Mitchell

Counsellor and Art Practitioner