As daylight hours decrease and schedules become busier, many people experience a decline in mood and energy during the fall and winter months. For some, these feelings go beyond typical seasonal changes and may indicate Seasonal Affective Disorder (SAD), a form of depression linked to reduced sunlight.
Brad Sjostrom, director of behavioral health at AdventHealth Porter, explained that the exact cause of SAD is not fully understood and can vary from person to person. “But shorter days mean less vitamin D production, which affects serotonin, the brain chemical that helps regulate mood,” he said. Symptoms often mirror those of major depression, including persistent sadness, loss of interest in activities, changes in sleep or appetite, low energy, and difficulty concentrating. Sjostrom also noted that while SAD is more common in regions with less daylight, holiday stress can worsen its effects for anyone.
Social connection plays an important role in managing symptoms. Joe Oria, behavioral health clinical supervisor at AdventHealth Porter, emphasized the benefits of being around supportive people: “When you’re feeling down, it’s natural to want to stay home or keep to yourself. But being around people who care about you — like friends, family or even coworkers — can be one of the most beneficial ways to support mental health and start feeling better.”
Mindfulness practices such as journaling can also help restore balance. “Start with simple, mindful practices, like journaling to nurture gratitude and grounding,” Oria said. “Writing down what you are grateful for helps shift your focus toward hope and possibility.” He added that setting healthy boundaries is important during the holidays: “Healthy boundaries are important for both mental health and whole-person health. When we rest, we make room for practices that can bring joy and peace.”
Establishing routines centered on light exposure is another recommended strategy. Sjostrom advised spending time outside or opening blinds during the day to increase light exposure: “Spending time outside, even for a short walk, can make a real difference. Light exposure, regular movement and steady sleep patterns help the body regulate mood and energy.” When natural light is limited indoors, light box therapy can simulate sunlight safely.
Both experts agreed on the importance of faith and gratitude during challenging seasons: “Faith and gratitude remind us that even in life’s darker seasons, light and hope can always be found.”
AdventHealth Orlando is located in Orlando, Florida. Founded in 1908, it serves as a training hospital with a pediatric ward; its current president is Terry Shaw.
