Finding Light in the Auld Reekie Winter: A CBT Perspective on Seasonal Affective Disorder (SAD).
- Jacqueline Thompson
- 8 minutes ago
- 3 min read
We are deep in the Scottish winter now. The festive distractions of Hogmanay have faded, and we are left with the reality of February at 55 degrees north.
In Edinburgh, this season has a distinct character. There is a undeniable, stark beauty to the city when the blackened stone of the Old Town is set against a bruised purple sky at 3:30 PM. But there is also a reality that many of us face: the relentless lack of light takes a toll.
It is not uncommon here to feel a distinct shift in mood as the clocks go back, deepening as winter progresses. While often dismissed as the "winter blues," for many, this is Seasonal Affective Disorder (SAD), a type of depression that occurs at a specific time of year, usually winter.
When the haar doesn't lift for days and daylight feels like a scarce commodity, our circadian rhythms can become disrupted. We might find ourselves craving carbohydrates, struggling to wake up even after a long sleep, and feeling a persistent low mood that seems tethered to the grey sky.
Cognitive Behavioral Therapy (CBT) offers a practical framework for managing SAD. It doesn't promise to make the sun shine, but it does provide tools to navigate the darkness without getting lost in it.
How CBT Can Help Treat SAD
Here is how we can apply CBT principles to the Edinburgh winter.
1. Resisting the Urge to Hibernate (Behavioural Activation)
When the wind is whipping around North Bridge and the rain is horizontal, every instinct tells you to retreat indoors, wrap yourself in a blanket, and stay there until March. This is a natural, evolutionary response to winter.
However, in CBT, we know that excessive withdrawal fuels low mood. Inactivity breeds lethargy, creating a vicious cycle where doing less makes you feel even less capable of doing things.
We combat this with Behavioural Activation. This means scheduling necessary and pleasurable activities according to a plan, rather than waiting until you "feel" like doing them.
In an Edinburgh context, this doesn't mean forcing yourself to jog up Arthur’s Seat in a gale. It means small, achievable commitments to leave the house. It might be a fifteen-minute walk to a specific café in Bruntsfield for a coffee, or visiting a gallery just to be in a different, brighter environment. The goal isn't the coffee or the art; the goal is breaking the cycle of avoidance and proving to your brain that you can still function, even when it is drookit outside.
2. Challenging the "Eternal Grey" Narrative of SAD Using CBT Tools (Cognitive Restructuring)
SAD thrives on negative automatic thoughts. The darkness outside can easily foster darkness inside. You might catch yourself thinking thoughts like:
"This winter will never end."
"I can't cope with this dark; I'm useless until spring."
"Why do I live in this climate?"
CBT asks us to catch these thoughts and examine them. Are they 100% factually true, or are they emotional responses to a difficult situation?
While February can feel interminable, the fact is that the days are getting longer, by a few minutes every day. You have coped with previous Scottish winters. By challenging catastrophic thinking, we can reduce the emotional weight we add to the meteorological reality.
3. Banish SAD By Becoming a Hunter of Light
A core part of managing SAD is practical problem-solving. We cannot change the latitude of Edinburgh, but we can change our exposure to what little light there is.
We need to hunt for light during the crucial hours between 11:00 AM and 2:00 PM. A walk around The Meadows at lunchtime, even under overcast skies, provides significantly more lux (light intensity) than sitting in an office or living room.
Many people also find significant relief using a SAD lamp (a medically certified lightbox) for 30 minutes each morning. Think of it as a synthetic sunrise to kickstart your brain's serotonin production when the real sunrise is hidden behind thick cloud cover over the Forth.
Finding "Coorie" Using CBT to Combat SAD
The Scots have a word, coorie—similar to the Danish hygge—which means to snuggle in and find comfort. There is a place for this. But true comfort comes from balance. It is about embracing the warmth of home after you have braved the elements, not instead of braving them.
By using CBT to gently structure our behaviour and challenge our darker thoughts, we can do more than just endure the Edinburgh winter; we can navigate it with resilience until the cherry blossoms finally appear in Princes Street Gardens. Edinburgh CBT & Counselling Services offer support for SAD.
