Seasonal Affective Disorder (SAD) and Expat Life in Barcelona

Barcelona is a city filled with light , literally. With over 2,500 hours of sunshine each year, it’s hard to imagine that anyone here could struggle with low mood or seasonal depression. Yet every autumn, I meet patients , especially expatriates , who come to my clinic saying the same thing:

“Doctor, I don’t understand it. The weather is beautiful, but I feel tired, unmotivated, and sad for no reason.”

This pattern is common and often linked to a subtle but real condition known as Seasonal Affective Disorder (SAD) , a type of depression that appears during seasonal transitions, most often in autumn and winter.

Even in sunny Barcelona, SAD can affect residents and long-term visitors. The reasons are complex: less daylight, changes in routine, loneliness, and the psychological impact of living far from home.

In this article, I’ll explain what causes SAD, why expats are especially vulnerable, how to recognize its symptoms, and what steps you can take to feel better.

What is Seasonal Affective Disorder?

Seasonal Affective Disorder is a recurrent form of depression that usually begins in late autumn or early winter, when daylight hours shorten. It’s caused by a combination of biological and environmental factors that disrupt the body’s internal clock and mood-regulating hormones.

The reduction in sunlight affects the brain’s production of:

• Serotonin, which stabilizes mood and happiness.

• Melatonin, which regulates sleep cycles.

• Vitamin D, which supports both immune and nervous system health.

When these become imbalanced, people may experience sadness, fatigue, and difficulty concentrating , even if they don’t realize it’s seasonal.

Why expats in Barcelona are particularly at risk

At first glance, it seems unlikely that someone in a Mediterranean city would experience seasonal depression. But SAD is not only about weather , it’s also about adaptation and emotional context.

Here’s why expats are more susceptible:

1. Change of environment and culture Moving to a new country is exciting, but also demanding. Language barriers, cultural differences, and uncertainty can accumulate as stress , especially once the excitement of summer fades.

2. Loneliness and isolation Many international residents live far from family and established social networks. When autumn arrives and social activity slows, isolation becomes more noticeable.

3. Routine fatigue After a busy summer of travel and visitors, September and October often bring work pressure and financial responsibilities. The contrast between leisure and structure can feel overwhelming.

4. Reduced daylight hours Despite the mild weather, Barcelona’s daylight shortens by nearly three hours from August to November. This subtle shift can impact circadian rhythms, especially for people used to tropical or equatorial climates.

5. Unrealistic expectations Many expats expect perpetual sunshine and happiness in Spain. When mood changes arise, they feel guilty or confused , delaying help.

   
   

Common symptoms of SAD

SAD shares many features with general depression but tends to follow a seasonal pattern. Symptoms include:

• Persistent low mood or sadness

• Loss of interest in activities once enjoyed

• Fatigue or low energy despite adequate sleep

• Difficulty waking up in the morning (“winter sleepiness”)

• Changes in appetite, particularly craving carbohydrates or sweets

• Trouble concentrating

• Feelings of loneliness, hopelessness, or guilt

• Reduced social interaction or motivation to go out

These symptoms typically improve when spring returns , but waiting for sunlight is not the best strategy.

How to manage Seasonal Affective Disorder in Barcelona

1)  Seek light , literally

Natural light is the best antidepressant nature provides. Spend 30 minutes outdoors every morning. Walking along the seafront, even on cloudy days, helps reset your body clock.

2)  Try light therapy

A medically approved light box mimics natural daylight and helps regulate serotonin and melatonin levels. Use it 20–30 minutes daily, ideally before noon.

3)  Check your vitamin D levels

Deficiency is common in autumn (see our related article on vitamin D). Low vitamin D worsens fatigue and mood changes. A quick blood test and supplementation can help.

4) Maintain social contact

Don’t isolate yourself. Join expat meetups, language exchanges, or sports groups. Human connection is as therapeutic as medication for mild SAD.

5) Exercise regularly

Physical activity releases endorphins and improves sleep. Aim for 30 minutes of movement , even brisk walking , at least five times a week.

6)  Structure your day

Routine helps stabilize your internal rhythm. Eat meals at consistent times and avoid long naps.

7)  Limit alcohol and stimulants

Alcohol and excessive caffeine may temporarily boost mood but worsen sleep and anxiety in the long term.

8) Consider psychotherapy

Cognitive Behavioral Therapy (CBT) is one of the most effective treatments for SAD. It helps identify negative patterns and develop healthy coping strategies.

9) Medication (when appropriate)

For moderate to severe cases, antidepressants can be beneficial. These must always be prescribed and monitored by a qualified physician.

When to seek medical help

If your symptoms:

• Last more than two weeks

• Interfere with your work, relationships, or studies

• Cause significant fatigue or sleep disturbance

• Include hopelessness or thoughts of self-harm

…then professional care is essential.

A multilingual doctor or psychologist can evaluate whether your symptoms are seasonal or related to another condition , and create a personalized plan that combines medical, psychological, and lifestyle support.

How expats can prevent autumn low mood

• Plan ahead: anticipate the emotional dip and start preventive habits early in September.

• Stay connected: regular video calls with family or friends at home help maintain belonging.

• Explore creativity: journaling, photography, or music can channel emotional energy positively.

• Balance work and rest: burnout often hides behind “seasonal fatigue.”

• Book weekend getaways: short escapes to nature boost mood and sunlight exposure.

  
  

FAQs

Is SAD real, or just psychological? It’s very real. SAD has measurable biological causes , changes in serotonin, melatonin, and vitamin D , that influence mood and energy.

Can you get SAD in a sunny place like Barcelona? Yes. Even small changes in daylight or routine can trigger symptoms, particularly for people from brighter or tropical climates.

How long does SAD last? Typically from late autumn to early spring, though duration varies. Early intervention shortens recovery time.

Do I need medication? Not always. Lifestyle adjustments and therapy help many people, but persistent or severe cases may require treatment.

Can light therapy replace antidepressants? For mild to moderate SAD, yes, it’s often as effective as medication , but it should be used consistently.

Final thoughts

Living in Barcelona offers extraordinary light, culture, and quality of life , yet even in this Mediterranean paradise, our bodies still respond to seasonal rhythms. For expats and long-term visitors, understanding how autumn affects mood is the first step to maintaining balance and wellbeing.

You don’t need to face low mood alone or assume it’s “just part of the season.” With the right combination of lifestyle changes, emotional support, and professional guidance, Seasonal Affective Disorder can be managed , and even prevented.

If you feel persistently tired, sad, or disconnected this autumn, reach out. A conversation with a doctor can help you rediscover the balance that first brought you to Barcelona.

About the author

Dr. Stefan Botnar, MD – English Speaking Doctor in Barcelona for Tourists

Dr. Stefan Botnar is a board-certified English-speaking doctor in Barcelona with over 15 years of experience in internal medicine and public health. He provides fast, out-of-pocket consultations for international patients, specializing in preventive care, substance metabolism, travel-related issues, and especially STD/ETS testing and treatment.

His clinic, located at Carrer de la Marina, 16–18, Torre Mapfre, Barcelona, offers in-person and telemedicine appointments, immunizations, nutritional advice, and minor emergency care (fever, gastroenteritis, allergic reactions). Patients pay directly, no insurers required.

Dr. Botnar speaks English, Spanish, Russian, Romanian, and German, ensuring clear communication with a diverse tourist clientele. He delivers evidence-based diagnoses and tailored treatment plans, helping visitors prevent common ailments (heatstroke, food poisoning) and offering comprehensive follow-up until they return home.

As a specialist in internal medicine, Dr. Botnar also focuses on the mind-body connection, supporting patients in navigating seasonal transitions and maintaining balance while traveling.

Disclaimer

 This article is for informational purposes only and is not a substitute for professional medical advice. Always consult a healthcare provider if you experience persistent or worsening symptoms.