As the days grow shorter, many people find their mental health challenged by a range of stressors. Economic uncertainty, political divisiveness, social isolation and pressure to maintain “perfect” holiday and family gatherings. These all add to the mental health burden people are feeling right now. All of this may make winter difficult.

More than 1 in 5 U.S. adults experience* mental illness each year. 

That number can increase during the winter months, when people suffer from seasonal affective disorder (SAD). SAD is a form of depression. It typically happens during late fall or winter and lasts until spring. About 5 percent of adults deal with this form of depression. 

The holidays can be a tough time for people with mental health conditions. Learning how to cope can make a difference.  

Recognizing the symptoms

Knowing the symptoms of SAD and other mental health conditions is an important first step. 

SAD symptoms* are consistent with those that occur with depression. This can include a depressed mood, loss of energy, increased sleep, anxiety, irritability and a desire to avoid social contact.

These symptoms are more common in SAD than in other forms of depression:

• Carbohydrate cravings
• Increased appetite
• Excessive sleepiness
• Weight gain

Finding a solution 

Maintaining social connections is key in helping with SAD or any depression. When you can’t be together in person, use technology to connect. 

One way to treat SAD or other forms of depression is light therapy. This is daily, 30-minute exposure to a light box that acts like sunlight. You can purchase “happy lights” to add to your self-care or mindfulness routine. 

Light therapy doesn’t have to cost anything, though. You can get outside during the day to get natural sunlight. Start by enjoying your coffee outside or going for a walk when you first wake up. 

Take time to treat yourself and care for your well-being. Even one minute of meditation a day can help with mental health conditions. 

If your symptoms affect your day-to-day functioning, contact your primary care provider or a mental health professional. Treatments for SAD include traditional therapy and antidepressant medications.

It is important to find ways to stay active and social throughout the winter. Stay engaged with activities you enjoy. 

There are lots of ways to deal with stress. You can disconnect from the news and limit exposure to activities that bring you down, such as “doom scrolling” on social media. 

Don’t turn to substances such as alcohol for relief. Instead of meeting for drinks, consider going for a walk with friends. Physical activity has been shown to ease symptoms of depression*.

Dealing with grief 

Holidays can be hard if you are grieving the loss of a loved one. Look for a support group, call on your personal faith practices, or connect with community organizations for help. Some hospitals offer resources to help with grief. Talk to your doctor if your grief is affecting your ability to function.

Staying connected with loved ones can be helpful in dealing with grief. Hosting memorials or integrating the memory of those you have lost into your holidays may be helpful. 

Seeking help

Know that it is OK to seek to help from family, friends or professionals. You are not alone.

The South Carolina Department of Behavioral Health and Developmental Disabilities* has one of the most extensive mental health systems in the country. Mental health centers serve every county in the state. This website* can connect you to help*. 

Members of BlueCross BlueShield of South Carolina can call the number on the back of their member ID cards for help. You may also have access to behavioral health care through our telehealth program Blue CareOnDemand^℠ Powered by MDLIVE^®.  

If you're having thoughts of suicide, please reach out to someone. The Suicide and Crisis Lifeline* is available at 988 through text, call or chat. 

Other resources: 

• National Alliance on Mental Illness*
• Mental Health Match* 
• Mental Health America* 

*This link leads to a third-party website. That organization is responsible for the content and privacy policy on its site.
The South Carolina Department of Behavioral Health and Developmental Disabilities is an independent organization that offers health information you may find helpful.