Chasing the Light: A Seasonal Affective Disorder Survival Guide for the Holidays

The holiday season is often painted as a time of joy, warmth, and togetherness. But for many, including myself, it can be a period shadowed by a different kind of feeling – a creeping melancholy that seems to settle in as the days grow shorter and colder. For the past several years, I’ve found November and December to be particularly challenging, often spiraling into a familiar depression. This year, however, I’m determined to break that cycle.

This experience has a name: Seasonal Affective Disorder, or SAD. It’s a type of depression that’s related to changes in seasons, typically starting in the fall and continuing into the winter months, sapping your energy and making you feel moody. While the exact causes aren’t fully understood, it’s believed to be linked to reduced sunlight disrupting your body’s internal clock, leading to a drop in serotonin levels (a mood-regulating neurotransmitter) and a disruption in melatonin levels (which plays a role in sleep and mood).

So, how do we cope with SAD, especially during a time when everyone else seems to be glowing with festive cheer? It’s a journey, and one I’m actively embarking on this year. Here are some strategies and resources that have been recommended and that I’m integrating into my plan:

1. Embrace the Light (Literally!): One of the most effective treatments for SAD is light therapy. This involves using a special lamp that mimics natural outdoor light.

• Bright Light Therapy Lamp (10,000 lux): This is a non-negotiable for me this year. I’ve heard so many positive experiences about these lamps. The idea is to sit in front of it for about 20-30 minutes each morning. It helps to regulate your circadian rhythm and can boost serotonin.

• Sunrise Alarm Clock: These clocks gradually light up your bedroom, simulating a sunrise, even on the darkest winter mornings. This can help regulate your sleep-wake cycle and make waking up less jarring.

• Maximize Natural Light: Keep curtains and blinds open during the day. Consider rearranging furniture to sit closer to windows at home and work. Take a brief walk outdoors—even on cloudy days, you’re getting more light exposure than you would indoors.

2. Mind, Body, and Mood Support:
Managing SAD requires a holistic approach that supports your mental and physical health.

• Move Your Body: Regular exercise is a powerful mood booster, as it releases endorphins and can help reduce stress and anxiety. Try to get at least 30 minutes of physical activity most days. If you can do it outside in the daylight, even better!
• Consider Vitamin D Supplementation: Because our skin absorbs less Vitamin D from the sun in winter, and low Vitamin D levels have been linked to an increased risk of SAD, talk to your doctor about a supplement. While there’s no official SAD treatment guideline, many healthcare providers recommend a daily dose. Always consult your physician before starting any new supplement or medication.
• Cognitive Behavioral Therapy (CBT): This type of talk therapy has been shown to be very effective for SAD. It helps you identify and change negative thought patterns and behaviors associated with the winter months, offering lasting coping skills.

3. Build a Support Network & Maintain Routine:
The tendency with SAD is to withdraw, but connection and routine are crucial protective factors.

• Stick to a Routine: Keep a consistent sleep schedule (wake up and go to bed at the same time, even on weekends) and maintain your regular activities. Staying consistent fights the urge to “hibernate.”
• Get Social: Plan regular (and low-pressure) outings with friends and family. A simple coffee or video call can make a huge difference in combating loneliness and isolation.
• Connect with Others Who Understand: Online support communities offer a safe, anonymous space to share your struggles and coping strategies. You are not alone in this!
• Online Support Groups: Search for communities on platforms like the Anxiety and Depression Association of America (ADAA) or other reputable mental health organizations for peer-to-peer support.
• Mental Health Crisis Resources (US): If you are in crisis, please reach out. Call or Text 988 (Suicide & Crisis Lifeline)

My Personal Pledge to Myself

For me, the key to breaking the November-December funk is preparation and consistency. I’ve realized that waiting for the symptoms to hit is a losing battle. This year, my light lamp is already set up, my gym sessions are scheduled, and I’m blocking out a 10-minute “sunshine walk” in my calendar every weekday.

If you, like me, find the holidays to be less about cheer and more about challenge, know that SAD is real, and it is manageable. Be kind to yourself, utilize these resources, and let’s work together to chase the light this holiday season!