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Hypnotherapy and Seasonal Affective Disorder (SAD): What Does the Evidence Actually Say?

As autumn arrives across Skipton and the wider Craven district, the shorter days and reduced daylight can affect how some people feel. You might notice changes in your energy, sleep, motivation or mood. For some, these changes form a recurring seasonal pattern associated with Seasonal Affective Disorder (SAD), a type of depression that most commonly occurs during the winter months.

It is natural to wonder whether hypnotherapy might help; but when considering any approach to mental health, it is important to distinguish between what research has demonstrated, what remains uncertain, and what may be worth exploring as part of a wider approach to wellbeing.

Understanding Seasonal Affective Disorder

SAD is more than simply disliking winter or feeling tired when the weather turns cold. It involves depressive symptoms that follow a seasonal pattern. These can include:

• Persistent low mood or feelings of hopelessness.

• Losing interest in activities you would normally enjoy.

• Feeling tired or sleeping more than usual.

• Changes in appetite, including eating more than usual.

• Difficulty concentrating.

• Irritability, restlessness or feelings of worthlessness.

The exact cause of SAD is not known - the NHS explains that reduced daylight during winter is thought to contribute to changes involving melatonin, serotonin and the body's internal sleep–wake rhythm.

If you experience recurring seasonal symptoms, it is worth speaking to your GP. A clinician can assess your symptoms, consider other possible explanations and discuss appropriate support.

What does the research say about hypnotherapy and SAD?

Research into hypnosis has shown promising findings for anxiety and some depressive symptoms, providing a useful foundation for further investigation. While its specific role in Seasonal Affective Disorder (SAD) remains to be established, hypnosis may offer techniques worth exploring to support relaxation, coping strategies and everyday wellbeing alongside appropriate clinical care.

A 2019 meta-analysis by Valentine and colleagues examined hypnosis for anxiety. It included 15 studies comprising 17 trials. The researchers reported a weighted effect size of 0.79 at the end of treatment, increasing to 0.99 at the longest follow-up, which was available for seven trials. They also found that hypnosis performed better when combined with other psychological interventions than when used alone.

Research into hypnosis for anxiety offers encouraging insights into its potential role in psychological wellbeing. While further research is needed to establish its specific effectiveness for Seasonal Affective Disorder (SAD), these findings provide a useful starting point for exploring how hypnosis-based techniques might complement appropriate clinical care.

Similarly, a 2024 review by Rosendahl and colleagues examined 49 meta-analyses exploring hypnosis across a range of mental and physical health conditions. The findings highlighted promising applications in several areas, including pain management and medical procedures, while also identifying opportunities to strengthen the quality of research.

This growing body of research contributes to our understanding of clinical hypnosis and provides a valuable foundation for further investigation into its potential applications. Although its specific role in Seasonal Affective Disorder (SAD) remains to be established, continued research may help clarify how hypnosis-based approaches could complement appropriate clinical care and support individual wellbeing.

Where might hypnosis fit into a wider approach to wellbeing?

Hypnosis uses techniques such as relaxation, guided imagery, focused attention and positive suggestion to help people explore their goals and responses to everyday challenges. Depending on the individual approach, sessions may also incorporate mental rehearsal and strategies for developing helpful daily routines.

These techniques offer ways to explore personal goals, practise different responses to challenging situations and consider positive changes in everyday habits. While research into hypnosis across a range of psychological and physical health conditions continues to develop, its specific role in Seasonal Affective Disorder (SAD) remains an area for further investigation.

For people experiencing seasonal changes in mood and motivation, exploring routines, activity levels and responses to winter can be a useful part of a broader wellbeing plan. Hypnosis-based techniques may complement this personal exploration, alongside appropriate clinical assessment and evidence-based care.

Hypnotherapy should not replace appropriate assessment or recommended treatment for SAD.

What treatments are available for SAD?

The NHS identifies antidepressants, talking therapies such as cognitive behavioural therapy (CBT), and light therapy among the treatment options for SAD.

NICE guideline NG222 makes an important distinction regarding light therapy: people with winter depression who prefer to try it instead of antidepressant medication or psychological treatment should be advised that the evidence for its effectiveness is uncertain.

If you are considering a light box, the NHS advises checking that it provides 10,000 lux, is UV-free and carries a UKCA or CE mark. Light therapy may not be suitable for everyone, including some people with eye conditions or those taking medicines that increase sensitivity to light. Speak to your GP before trying it.

The NHS also suggests practical steps that may support wellbeing during winter:

• Get natural daylight outdoors during the day where possible.

• Maintain regular physical activity.

• Keep in contact with friends and family.

• Continue with usual activities as far as you can.

• Aim for consistent bedtimes and waking times.

These measures are not a substitute for treatment when depression is present, but they can form part of a broader approach to looking after yourself.

When should you seek professional support?

If low mood, loss of interest or other symptoms are affecting your daily life, you do not have to wait until they become severe before seeking help.

Contact your GP if you think you may have SAD, particularly if symptoms recur each winter or affect your ability to work, maintain relationships or manage everyday activities. Your GP can discuss assessment, treatment and further support.

If you experience thoughts of suicide or self-harm, seek urgent help through NHS mental health services. In an immediate emergency, call 999 or attend A&E.

Why Choose Asclepieia Hypnotherapy & Wellness?

At Asclepieia Hypnotherapy, we believe hypnotherapy should be professional, ethical and grounded in an understanding of the person behind the problem. Our approach combines extensive NHS mental health experience with clinical hypnotherapy training, offering a considered, compassionate and individualised service in Skipton.

• 20 Years of NHS Mental Health Experience

  My two decades working in NHS mental health services have given me experience across acute psychiatric care, crisis response and patient safety investigation. This background informs how I approach emotional distress, individual circumstances and the importance of appropriate support.

  I understand that seeking help can feel daunting. My aim is to offer a respectful, non-judgemental environment where we can explore your goals together, at a pace that feels comfortable for you.

• Dual-Trained: Registered Mental Health Nurse and Clinical Hypnotherapist

  My background in mental health nursing, combined with training in clinical hypnotherapy, brings two complementary perspectives to my work.

  As a Registered Mental Health Nurse (RMN/RNMH), I bring an understanding of mental health, clinical assessment and professional boundaries. As a clinical hypnotherapist, I use structured, collaborative techniques tailored to the goals we agree together.

  This combination informs a thoughtful approach that recognises the wider context of your wellbeing, while being clear about what hypnotherapy can, and cannot, offer.

• Member of the British Society of Clinical and Academic Hypnosis (BSCAH)

  Membership of the British Society of Clinical and Academic Hypnosis reflects my commitment to engaging with a professional community focused on clinical hypnosis and its application in healthcare.

  I value professional learning, critical engagement with research and the responsible use of hypnosis. My aim is to keep my practice thoughtful, transparent and informed by the developing evidence base.

• Professional, Ethical and Safe

  Professional: Your sessions are structured around your individual needs and agreed goals. I aim to explain the process clearly, answer your questions and maintain appropriate professional boundaries throughout.

  Ethical: You deserve honest information, not exaggerated promises. We will discuss what hypnotherapy involves, what the evidence can tell us and whether it is an appropriate option for your circumstances. There are no unrealistic guarantees of results, and your choices remain central to the process.

  Safety-conscious: My mental health nursing and patient safety background informs my approach to initial assessment, informed consent, confidentiality and recognising when another form of support may be more appropriate. Where necessary, I will encourage you to consult your GP or another suitably qualified healthcare professional.

• A considered, individual approach

  No two people experience anxiety, stress, sleep difficulties or changes in confidence in exactly the same way. At Asclepieia Hypnotherapy, sessions are tailored to your circumstances and the goals that matter to you, rather than relying on one-size-fits-all promises.

  My approach combines compassion with professional reflection, clear boundaries and realistic expectations. Hypnotherapy is not a substitute for medical assessment or necessary mental health treatment, but it may be an option to explore for appropriate goals.

The key message

• Seasonal changes can influence mood, energy and daily routines, and when these changes persist or begin to affect everyday life, seeking appropriate support is important.

• Research into hypnosis has shown promising findings in areas such as anxiety, contributing to a growing understanding of its potential applications in psychological wellbeing. Although its specific role in Seasonal Affective Disorder (SAD) requires further investigation, exploring hypnosis-based techniques as part of a broader, individualised approach to wellbeing may be of interest to some people.

• Understanding what the evidence supports, and where further research is needed, helps people make informed decisions about their mental health. If you recognise a recurring seasonal pattern in your mood, speaking with your GP is a positive first step towards understanding your symptoms and exploring appropriate support and treatment options.

About the author

Christopher Hardy BSc (Hons), DipPSN, RNMH is a Registered Mental Health Nurse with 20 years of NHS experience across acute mental health services, crisis care and patient safety investigation. He is the founder of Asclepieia Hypnotherapy and Wellness in Skipton, North Yorkshire.

References

• National Health Service (NHS) (2026). Seasonal affective disorder (SAD). Available at: https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/

• National Institute for Health and Care Excellence (NICE) (2022). Depression in adults: treatment and management. NICE guideline NG222. Available at: https://www.nice.org.uk/guidance/ng222/chapter/Recommendations

• Valentine, K.E., Milling, L.S., Clark, L.J. and Moriarty, C.L. (2019). The efficacy of hypnosis as a treatment for anxiety: a meta-analysis. International Journal of Clinical and Experimental Hypnosis, 67(3), pp. 336–363. https://doi.org/10.1080/00207144.2019.1613863

• Rosendahl, J., Alldredge, C.T. and Haddenhorst, A. (2024). Meta-analytic evidence on the efficacy of hypnosis for mental and somatic health issues: a 20-year perspective. Frontiers in Psychology, 14, 1330238. https://doi.org/10.3389/fpsyg.2023.1330238

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