Seasonal Affective Disorder and the Holidays

As winter approaches, many people notice shifts in mood, energy, and motivation. Shorter days, reduced sunlight, and colder temperatures can all contribute to Seasonal Affective Disorder (SAD). While the holidays bring excitement for some, people experiencing SAD may face increased pressure to feel festive despite deep emotional fatigue. 

Understanding SAD and its impact during the holiday season can help you take practical steps to support your mental health. 

 

What Is Seasonal Affective Disorder? 

Seasonal Affective Disorder is a form of depression that typically occurs during late fall and winter. Reduced daylight can disrupt the body’s internal clock, lower serotonin levels, and affect sleep patterns, all of which influence mood. 

Common symptoms include: 

• Low energy or persistent fatigue 

• Loss of interest in activities 

• Difficulty concentrating 

• Changes in sleep or appetite 

• Increased sadness or irritability 

• Feeling disconnected from others 

 

Why SAD Can Feel Stronger During the Holidays 

Holiday expectations can amplify emotional distress. You may feel pressure to socialise, spend money, host events, or appear cheerful for others. These demands can feel overwhelming when you already struggle with energy, focus, or emotional balance. 

Comparing yourself to others — whether in person or online — may also intensify feelings of inadequacy or loneliness. 

 

Light Exposure Makes a Difference 

Increasing your exposure to natural light is one of the most effective ways to reduce SAD symptoms. Try: 

• Getting outside for at least 20–30 minutes during daylight 

• Opening blinds and curtains to maximize indoor sunlight 

• Sitting near a bright window while working or relaxing 

Light therapy lamps, used for 20–30 minutes in the morning, can also help regulate mood and energy levels. Many people find them especially useful during the darkest months. 

 

Create a Consistent Daily Routine 

SAD can disrupt motivation, which makes structure even more important. A gentle routine can stabilize your mood: 

• Wake up and go to bed around the same time 

• Eat regular meals 

• Schedule small enjoyable activities 

• Plan short walks or physical movement 

Small routines help your mind and body feel grounded. 

 

Simplify Your Holiday Commitments 

You do not need to participate in every event or meet every expectation. Choose the activities that genuinely matter to you and let go of the rest. It is okay to: 

• Leave parties early 

• Buy simpler gifts 

• Decline invitations kindly 

• Prioritizerest and quiet time 

Honouring your limits is key to managing SAD symptoms. 

 

Connect With Supportive People 

Isolation can worsen SAD, so staying connected in small, manageable ways is important. Reach out to someone you trust, join a low-pressure group activity, or talk with a mental health professional for extra support. 

 

Be Patient with Yourself 

SAD is a biological and psychological response to seasonal changes. With the right strategies, many people find significant relief and regain balance throughout the winter months. 

If you feel you could use extra support to address symptoms related to SAD, reach out to connect with one of our therapists—we’re here to walk alongside you. 

 

Reviewed and edited by Hannah Robinson RP (Registered Psychotherapist) at Finding Solutions Together.