Holidays aren’t always the sparkling, enchanting season we see in Hallmark movies. For many, especially those dealing with Seasonal Affective Disorder (SAD), the holidays can be a time of deeply-felt struggle, fatigue, and sadness. At a holiday party, instead of decorating gingerbread houses or chatting with relatives, you may feel down, exhausted, or completely disconnected.
For those living with SAD, the holidays can feel more like a chore than a celebration. The days get shorter, the weather gets colder, and it’s normal for the cheerful ambiance of the season to clash with what’s happening internally. But if the thought of “getting through” the holidays sounds all too real, there are ways to ease this time. In this blog, we’ll cover a few practical tips to help you cope and bring a little more calm to your season.
Are you sad or is it SAD?
Seasonal Affective Disorder (SAD) is a type of short-term depression that can crop up during the darker, colder months when sunlight is elusive. SAD can turn even the simplest daily tasks into uphill battles, and holiday festivities may feel more like a chore than a celebration. Common symptoms include persistent fatigue, low motivation, difficulty concentrating, irritability, and a general sense of sadness.
While it’s easy to dismiss these feelings as “just the winter blues,” SAD is a legitimate, diagnosable condition, often triggered by the lack of sunlight in winter. If you find yourself dreading the holidays or feeling like you just can’t get into the spirit, these symptoms could be a sign that there’s more at play than just the usual holiday stress. Recognizing SAD as a possibility can be a powerful first step toward understanding—and managing—what you’re experiencing.
5 practical tips to “get through” the holidays
Here are some strategies to help you manage the weight of the season, with a few specific ideas that can bring light to the darker days.
Maintain your Big 5 of self care.
You might roll your eyes when you hear “self care,” but hear us out—sometimes the simplest answer is the right one. You’ll be better prepared to cope with SAD and holiday stress when you practice basic self-care in five key areas.
At Austin Anxiety and Trauma Specialists, we emphasize the Big 5: sleep, hydration, exercise, nutrition, and nervous system regulation. Focus on maintaining even the bare minimum of these essential steps to keep your energy steady, support mood balance, and calm those feelings of overwhelm.
- Consistent sleep helps maintain your energy, focus, and emotional regulation.
- Sufficient hydration impacts cognitive function and emotional balance.
- Regular exercise acts as a natural antidepressant by boosting endorphins.
- Balanced nutrition fuels brain function, stabilizes mood, and combats winter lethargy.
- Nervous system regulation practices like deep breathing can ease stress and anxiety.
Keep reading: The Big 5 of Self Care
Set boundaries with holiday commitments.
The pressure to attend every gathering, make every gift list, and act constantly cheerful can be overwhelming. Prioritize activities that genuinely matter to you and give yourself permission to skip the rest. Saying no to events that drain you or to tasks that feel like too much isn’t selfish—it’s self care. Your mental health deserves as much respect as any holiday obligation.
Keep reading: 18 Statements that Safeguard Your Time Boundaries and Manage Stress
Mindfulness practices to keep you grounded
When holiday stress builds up, mindfulness can be an anchor. This could be as simple as focusing on your breathing for a few minutes each day or taking a mindful pause before jumping into any big task or event. Even brief moments of mindfulness can bring you back to the present and help you feel a bit more in control. Apps like Headspace or Insight Timer offer free mindfulness exercises and can be especially helpful for beginners.
Keep reading: 8 Ways to Incorporate Mindfulness Into Your Daily Life
Bring in the light
Light therapy is often recommended for those with SAD. This involves using a light therapy box that mimics natural sunlight to help reset your body’s internal clock. Several studies found that 40-60% of SAD patients treated with 30 minutes of bright light a day experienced alleviated symptoms and remission. Though these bright light lamps are sold for a range of prices, the sun’s always free.
Keep reading: Winter Is Coming: How nature can boost your mood in dark times
Practice self-compassion
During a season where everyone seems so cheerful, it’s easy to feel guilt or shame for not feeling the same. Give yourself grace. Remember that it’s okay to feel how you feel, and try not to judge yourself for it. Consider taking time to journal, meditate, or simply acknowledge your feelings without trying to fix them—sometimes, just accepting where you are can be one of the most powerful acts of kindness you can give yourself.
Keep reading: How to Combat Negative Self-Talk with Self-Compassion
You don’t have to do it alone
When you have a mental health condition, these self-care strategies can only go so far on their own. If you’re feeling like these coping tools aren’t lifting that weight, this might be a time to consider extra support. Therapy offers a way to get to the heart of what you’re going through and gives you a place to talk about the things that feel heavier this season.
Our therapists at Austin Anxiety and Trauma Specialists bring professional experience with seasonal depression to help you work through winter struggles and develop effective, personalized coping tools that can help you regain control over your life. Book your free consultation and we’ll match you to a therapist who can best support you through this season and beyond. It can get better. We can help.
