If winter low mood is affecting your daily life, the NHS route is a GP appointment or, in England, a self-referral to NHS Talking Therapies: a free service you can contact online or by phone, without seeing a GP first and without a diagnosis. Below: the symptoms the NHS describes, what a GP appointment involves, how NHS talking therapies self referral works, and what to do in Scotland, Wales and Northern Ireland.
We are DAYARC, a new UK circadian rhythm startup that makes two bright-light lamps, and we have put the lamp at the bottom of this post on purpose.
When should you see a GP about winter low mood?
The NHS page on seasonal affective disorder (SAD) lists symptoms that include a low mood, a lack of interest in things you usually enjoy, feeling guilty, hopeless or worthless, feeling restless or irritable, difficulty concentrating, increased hunger and eating, and excessive tiredness and sleep. SAD is a form of depression with a seasonal pattern, usually worse in winter.
The NHS advice is to see a GP if you think you might have SAD, or if you have been diagnosed and your treatment is not helping. A useful everyday test is whether low mood is getting in the way of work, relationships, sleep or self-care. Our post on winter blues or SAD covers the difference between a passing dip and something more.
If you feel you cannot keep yourself safe, do not wait for an appointment. Call NHS 111, or 999 in an emergency. Samaritans are on 116 123.
What happens at a GP appointment?
A GP will usually ask about your moods and how they change over time, and may ask you to fill in a questionnaire. SAD is generally diagnosed after you have had depression symptoms at a particular time of year for two years or longer, so it helps to say plainly when your symptoms start and ease each year.
The NHS lists three kinds of treatment for SAD: talking therapies such as cognitive behavioural therapy (CBT), antidepressant medicines, and light therapy. It adds that light therapy is not usually available on the NHS because there is not enough evidence to tell whether it is effective, although many people find it helps their symptoms.
How does NHS Talking Therapies self referral work in England?
NHS Talking Therapies provides free psychological therapies for anxiety and depression in England. You can refer yourself online or by phone without seeing a GP, provided you are 18 or over (16 or over in some areas) and registered with a GP practice in England. You do not need a diagnosis.
- Find your local NHS Talking Therapies service; the NHS page above is the place to start.
- Refer yourself online or by phone.
- The service will be in touch to discuss what might suit you. Options include guided self-help, CBT, counselling, interpersonal therapy, mindfulness-based cognitive therapy and EMDR.
- Sessions can be in person, by video or phone call, or as an online course.
Some conditions, including bipolar disorder, eating disorders and psychosis, need a GP referral to other services rather than NHS Talking Therapies. Waiting times vary by area, and the service itself is the right place to ask about them.
What if you live in Scotland, Wales or Northern Ireland?
NHS Talking Therapies is an England-only service. In Scotland, Wales and Northern Ireland, the usual first step for talking therapies is your GP practice, which can refer you or tell you what you can access directly. The GP advice above, NHS 111, 999 and Samaritans apply everywhere in the UK.
Where else can you turn?
| What is happening | What to do | Where |
|---|---|---|
| Low mood most days, affecting work or home | Book a GP appointment | Your GP practice |
| You want talking therapy and live in England | Refer yourself; no diagnosis needed | NHS Talking Therapies, online or by phone |
| You live in Scotland, Wales or Northern Ireland | Ask about talking therapies | Your GP practice |
| You want practical self-help for mood, stress or sleep | Try the free advice and Mind Plan | NHS Every Mind Matters |
| You need to talk to someone now | Call, free, any time | Samaritans, 116 123 |
| You need urgent help | Call NHS 111; in an emergency, 999 | NHS 111 or 999 |
NHS Every Mind Matters has free, practical advice on anxiety, stress, mood and sleep, including a short Mind Plan, and Mind's guide to SAD treatments covers talking therapies, medication and light therapy.
What everyday habits does the NHS suggest?
Alongside treatment, the NHS lists things you can do yourself: get as much natural daylight as you can, exercise regularly, keep in touch with people, keep up your usual activities and keep a regular sleep pattern. It also suggests avoiding excessive alcohol and avoiding devices before bed.
None of these replaces the GP conversation; they are the scaffolding around it. In a British winter the daylight one is hardest: from December to mid-January sunrise is after 08:00 in much of the UK, and many people leave for work and come home in the dark. A lunchtime walk is often the only daylight on offer. January is often the hardest stretch, for reasons that are real even though Blue Monday is not.
Where does a morning bright-light routine fit?
Light therapy is one of the treatments the NHS lists for SAD, with 10,000 lux as the standard and UV-free as the thing to look for; the NHS does not usually provide it, and if you have SAD or are being treated for depression, discuss a light box with your GP before adding one. Our post on whether SAD lamps work sets out the research, including its limits.
For people without SAD who simply find dark mornings hard, a morning light routine is a habit rather than a treatment: some daylight or a bright-light lamp soon after waking, a consistent wake time and a dimmer evening. That is what DAYARC lamps are built for. DAYARC Rise is rated at 10,000 lux at approximately 30–36 cm and has a built-in timer; DAYARC Mini is rated at 10,000 lux at approximately 25 cm. Both are UV-free. Neither is a treatment for anything, and bright light is not suitable for everyone; are SAD lamps safe? covers eye conditions, bipolar disorder and light-sensitising medicines.
Frequently asked questions
Can I refer myself to NHS Talking Therapies in England?
Yes, if you are 18 or over (16 or over in some areas) and registered with a GP practice in England. You can do it online or by phone, without a diagnosis.
How long does NHS Talking Therapies take to start?
It varies by area and type of therapy, so we cannot give a figure. The service you refer to can tell you what to expect; if things change while you wait, contact them or your GP.
Can I get a SAD lamp on the NHS?
Not usually. The NHS says light therapy is not generally available on the NHS because there is not enough evidence that it is effective, although many people find it helps. If you buy one, the NHS advises a UV-free lamp and a word with your GP first if you have an eye condition or take light-sensitising medicines.
What should I say to my GP about low mood in winter?
Say when it started, how it has changed, whether it happens at the same time each year and how it affects your daily life. Mention sleep, appetite and energy; the GP may use a short questionnaire.
Where does this leave you?
If winter low mood is getting in the way of your life, book the GP appointment or make the self-referral; that is the part that matters. If you also want a steadier morning, our approach page explains how we think about light, and choose your light compares Rise and Mini. The lamp is the least important thing on this page.
About DAYARC
DAYARC is a new UK circadian rhythm startup. We make two bright-light lamps for the morning: DAYARC Rise (£199), a full-size lamp rated at 10,000 lux at approximately 30–36 cm, with four brightness settings, a 15 to 60-minute timer and adjustable height and angle; and DAYARC Mini (£49.99), a compact lamp rated at 10,000 lux at approximately 25 cm, with a folding stand that doubles as its cover. Both use UV-free LEDs and run from the mains. We publish plain specifications with the measuring distance, we do not make medical claims, and we write the DAYARC Journal to help people build a simple morning light routine around their own daily rhythm. Both lamps are in stock in the UK and dispatched within 2 working days. You can read more about how we think on our approach page or compare the two lamps.
This article is general information, not medical advice. Check with a GP or qualified healthcare professional before using bright light if you have an eye condition, a condition affected by bright light such as bipolar disorder, or take medicines that increase your sensitivity to light. If you have persistent low mood or think you may have depression, speak to your GP. If you need urgent help, contact NHS 111, or call 999 in an emergency. Samaritans are available on 116 123, free, day or night.