Each year, about 5 percent of U.S. adults roughly 16.5 million people experience seasonal affective disorder (SAD), a form of depression triggered by shorter, darker days. Another 10-20% face milder winter blues that still disrupt mood and daily rhythms. These numbers reveal an often-unspoken truth: despite the festive atmosphere, the holiday season can feel heavy for many.
SAD develops when reduced sunlight disrupts the body’s internal clock, affecting sleep, energy, and mood. Symptoms may include persistent sadness, fatigue, irritability, increased appetite, or difficulty concentrating. Because the holidays are filled with activity, these struggles often go unnoticed–both by those experiencing them and by the people around them. Recognizing the emotional impact of the season is a crucial first step toward protecting well-being.
Mindful rest remains one of the most effective tools for managing stress. Short, intentional pauses–breathing deeply, limiting screen time or simply stepping away from noise–can help reset the nervous system. These small breaks create mental space amid the rush.
Equally important is the practice of getting outside, even when temperatures drop. Exposure to natural light, fresh air and movement helps regulate mood and energy levels, especially during months when daylight is scarce. A brisk walk, a few minutes on a porch or standing near a bright window can make a difference. While cold weather often discourages outdoor activity, the benefits are significant: increased circulation, improved alertness and a boost in serotonin. Bundling up and spending even 10 minutes outdoors can shift the tone of an entire day.
Setting realistic expectations is another form of self-care. Cultural pressure to produce a flawless holiday–perfect meals, perfect décor, perfect gatherings–creates unnecessary stress. Choosing simplicity over perfection allows more room for rest and authentic connection. Declining extra commitments or carving out quiet time isn’t selfish; it’s essential for balance.
Quality time with loved ones supports emotional health. Shared meals, meaningful conversations, and unrushed moments together counter feelings of isolation and strengthen resilience. These connections often matter more than any holiday task or tradition.
At the same time, self-care may also mean honoring the need for solitude. For some, the season brings reminders of grief, distance, or personal transition. Seeking support–whether from trusted friends, community groups, or professionals–is a sign of strength. Acknowledging emotional needs during the holidays can prevent deeper distress.
Preventive habits such as consistent sleep, exercise, light therapy, and time outdoors all help reduce the severity of seasonal depression. Beginning these routines early, before symptoms peak, can make them even more effective.
Ultimately, self-care during the holiday season is not an indulgence but a necessity. By acknowledging the emotional realities of winter, embracing mindful rest, stepping outside for natural light and nurturing meaningful relationships, we build a healthier and more grounded foundation for the season. In doing so, we make space to experience the joy, connection and warmth the holidays are meant to offer.