Seasonal Affective Disorder: When the Holidays Don't Feel So Bright
Not everyone feels festive when the holidays roll around. And if you're reading this, you might be wondering why you're feeling low when the world seems to expect you to feel cheerful. You're not alone.
For some people, the colder months can bring a level of sadness. Maybe it sneaks in slowly, like a fog settling into your daily routine. Or maybe it hits harder — a noticeable shift in your mood, your energy, or even your ability to get through the day. If that sounds familiar, you might be experiencing something more than just the “winter blues.”
Let’s talk about it — honestly, without pressure, and with compassion. Because you deserve to understand what could be happening inside you. And more importantly, you deserve support.
What is Seasonal Affective Disorder (SAD)?
Seasonal Affective Disorder is a type of depression that follows a seasonal pattern, typically showing up in the late fall and lasting through winter. It’s more than just feeling tired of the cold or craving sunshine. It’s a real condition that affects your brain chemistry and your ability to function in day-to-day life.
You might notice:
A drop in energy that makes basic tasks feel overwhelming
Sleeping much more than usual, but never feeling rested
Craving carbs and sweets more than normal
Pulling away from people, even when you want connection
Feeling irritable, foggy, or emotionally flat
Struggling to concentrate, stay motivated, or enjoy things you usually care about
SAD can make life feel heavier — not just seasonally, but emotionally. And for many people, it peaks right around the holidays, when there's extra pressure to show up and pretend everything's fine.
You're not imagining it — the science backs you up
In 2021, researchers published a study in BMC Psychiatry that found 12.7% of participants met the criteria for Seasonal Affective Disorder. That’s about 1 in 8 people. And among those affected, more than a third were considered to be dealing with significant psychiatric symptoms — compared to just 3.2% of people without seasonal patterns in their mood (Fonte & Coutinho, 2021).
This isn’t about being overly sensitive or dramatic. It’s a real, documented condition that affects your emotional and physical health.
If you’ve been trying to just push through it or tell yourself it’s “just a phase,” you don’t have to do that anymore. Your experience is valid. And support is available.
Why this time of year hits harder than most
There are a few reasons SAD tends to show up in late fall and winter. One big factor is light — or the lack of it.
With less sunlight, your body produces more melatonin (which makes you sleepy) and less serotonin (which supports mood balance). Your internal clock can get thrown off, and your brain chemistry starts shifting in ways that aren’t easy to notice right away — until suddenly you’re wondering why it feels so hard to get out of bed.
Combine that with colder weather, shorter days, and the intense expectations of the holiday season, and it’s no surprise that this time of year can feel overwhelming.
Even if things in your life are technically “okay,” your internal experience might say otherwise. And that matters.
When the holidays don’t match how you feel
There’s so much messaging this time of year about gratitude, joy, and togetherness. And those are beautiful things — but they can also feel like a gut punch when your actual emotional state doesn’t line up.
You might feel disconnected, guilty, or even ashamed for not being able to “get into the spirit.” You might find yourself putting on a smile at a family gathering and then crying in the car afterward. Or maybe you’ve been slowly disappearing from the social calendar because everything feels like too much.
If this sounds familiar, just know that you’re responding to real internal shifts, and there’s nothing wrong with needing support to work through what you’re going through.
What therapy can offer when you’re feeling stuck
One of the biggest lies we tell ourselves is that we should only reach out for support when things are “really bad.” But the truth is, early support often leads to better outcomes — emotionally, mentally, and physically.
In therapy, you don’t have to pretend. You get to name what’s hard. You get to be honest about what you’ve been feeling. You get to ask yourself what you feel and what you need — without being judged for the answers.
When clients come to me for counseling in Maryland during this time of year, we start by slowing things down. Together, we look at what’s been building — fatigue, irritability, grief, pressure — and we make space for it. Not to fix everything overnight, but to create clarity. To build in more moments of care. To figure out what supports your nervous system, your schedule, and your actual needs.
You don't have to hustle your way through this season. You can move through it with more clarity, support, and intention.
What if you’ve felt this way for years?
If you’re noticing that this emotional pattern repeats every winter, you’re not alone. Many people live with undiagnosed Seasonal Affective Disorder for years before recognizing it. It’s not always talked about, and often gets brushed off as just “disliking the cold” or “not being a winter person.”
But if the holidays and winter months have consistently felt more challenging, that’s a sign worth paying attention to. And even if it’s been this way for a while, it’s not too late to get support.
Therapy gives you a safe space where you can check in with yourself, say the hard things out loud, and start feeling more like yourself again — even when the world outside is dark and cold.
How to start counseling in Maryland for SAD or winter depression
If you’re looking for someone to talk to, here are a few things to keep in mind as you begin your search:
Look for a therapist who names depression, SAD, or seasonal mood concerns as part of their specialty or experience
Ask whether they’ve worked with clients during high-pressure seasons like the holidays or winter transitions
Trust your gut when you speak with them. Do you feel like they’re really listening? Do you feel like you can breathe a little easier in the conversation? That matters
In my practice, I work with clients across Maryland who are navigating this very season — grief, fatigue, disconnection, and the pressure to keep it all together. Counseling in Maryland doesn’t have to feel clinical or cold. It can be a warm, supportive place to pause and regroup when things feel challenging.
Small things that support — and how therapy helps you notice them
One of the things we do in therapy is support you in tuning into the small shifts that can support your well-being. Here are a few things that might come up in our work together:
Creating a rhythm that includes light — natural or artificial — early in the day
Building in moments of movement, even if it’s gentle or short
Structuring your week with small acts of care and predictability
Practicing self-compassion instead of self-judgment
Making space to grieve, rest, or feel — without apologizing for it
These aren’t about “fixing” you. You’re not broken. They’re about figuring out what supports you in the life you’re actually living.
A gentle reminder
If you’re feeling off and can’t quite explain it — you don’t need to justify it. And if the holidays don’t feel bright, you’re not failing. You’re simply responding to something real, and that deserves care.
You’re allowed to take the time to tend to yourself and your emotions. You’re allowed to ask yourself what you feel and what you need — and you’re allowed to act on what you now know.
And if you’re ready to have someone walk with you through what you’re going through this season, I’d be honored to offer support.
Ready to take the next step?
If this post resonates with you, I invite you to reach out for a free 15-minute phone consultation. We can talk about what’s been coming up for you and whether counseling in Maryland could be a supportive next step.
You don’t have to push through this on your own.
