NCTV Episode 123
Continuing with the series of bitesize health tip videos which can be found here on my YouTube Channel, this episode includes:-
- SAD exists on a spectrum
- Light, movement and routine matter
- Mind and body are closely linked
- Osteopathy can help support wellbeing
- Small changes add up
Transcript
If you’d prefer to read the content within, rather than watch the video, then feel free to read the transcript, as follows:-
Hello and welcome to NCTV Episode 123. As I’m filming this, we’re at the beginning of February 2026. The good news? The days are finally starting to stretch out a little sunrise creeping earlier, sunset hanging on just that bit longer.
The less good news? For many people, this is still the point in winter where energy, motivation and mood can feel pretty low.
Today, I want to talk about Seasonal Affective Disorder, often shortened to SAD, what it is, why it happens, and most importantly, what you can do to help yourself.
What is Seasonal Affective Disorder?
SAD is a type of seasonal low mood that tends to appear during the darker months.
It’s thought to be linked to reduced daylight affecting things like melatonin, serotonin, sleep patterns and energy levels.
Common symptoms include:
- Low mood or feeling flat
- Fatigue and low motivation
- Poor concentration
- Increased aches, stiffness or heaviness in the body
- Changes in sleep or appetite
And it’s worth saying, this exists on a spectrum of varying levels. You don’t need a formal diagnosis to feel affected by the winter blues, it can consist of anything from mild winter sluggishness right through to more significant low mood and support can help at every stage.
Why does this matter physically?
When mood dips, the body often follows. People move less, breathe more shallowly, posture collapses a bit, and aches and pains can creep in, particularly in the neck, shoulders, back and hips.
Low mood and physical discomfort have a habit of feeding each other, which isn’t exactly helpful.
Here are some simple, evidence-based Practical self-help tips that really make a difference and you can start doing these straight away:
- Chase the daylight
Get outside during daylight hours, even if it’s grey. Morning light is especially powerful for resetting your body clock.
- Keep moving, gently but regularly
You don’t need heroic workouts. Walking, stretching, Pilates or light strength work all help boost mood and circulation.
- Look after your sleep routine
Consistent bedtimes, limiting late-night scrolling, and getting daylight exposure early in the day all help regulate sleep hormones.
- Fuel matters
Regular meals, staying hydrated, and avoiding living off caffeine and sugar helps stabilise energy and mood.
- Stay connected
Low mood often makes us withdraw, which is exactly when connection matters most. Even small social contact helps.
Where does osteopathy fit into this?
Osteopathy can play a supportive role when SAD is affecting your body.
It can help by:
- Improving movement and reducing stiffness
- Supporting posture and breathing mechanics
- Reducing physical tension that builds up when energy is low
- Helping people feel more comfortable moving again
And when people move better, they often feel better, physically and mentally.
Other helpful options
Alongside osteopathy, many people benefit from:
- Talking therapies or counselling
- Light therapy lamps
- Yoga, Pilates or Tai Chi
- Regular exercise classes
- Mindfulness or relaxation practices
There’s no one-size-fits-all, it’s about finding the right mix for you.
One reassuring reminder
If you’re feeling a bit flat right now, this isn’t a failure and it’s not permanent. February is often the turning point, even if it doesn’t feel like it yet. So be kind to yourself, keep things simple, keep moving, and don’t hesitate to ask for support, physical or emotional.
That’s it for today’s bitesize bit to help your health flourish. If winter has been weighing on your body or your mood, you don’t have to push through alone.
See you next time, and brighter days are coming!