Written by Ruhee L. Sutar, PhD, LP – Licensed Clinical Psychologist
We “gained” an hour on Sunday, November 2, 2025 and lost the light we actually needed. Great trade. Earlier sunsets land just as the calendar starts yelling be merry, buy now. If you feel more tired, irritable, or thin‑skinned, you’re not broken; your body clock and your to‑do list are pulling in opposite directions.
Not everyone celebrates the same holidays (or any). But winter does the same thing to most of us: less morning light, more demands. That can look like holiday blues (money, family, grief, disrupted routines) or a seasonal depression pattern that returns in darker months. Symptoms of seasonal depression often last about 4–5 months, and roughly 5% of U.S. adults are affected, so you’re in crowded company. Labels matter less than leverage. (NIMH, APA‑Psychiatry)
If the holidays crank up your stress
Name the pressure. In 2025, an AP‑NORC survey found grocery and housing costs are major stressors for many people. Financial strain sneaks into sleep, mood, and patience. (AP‑NORC; see also APA)
Make a spend plan you’ll keep.
- Set a hard cap for gifts/events.
- Offer price‑capped swaps or experience gifts (walk, shared meal, game night).
- Use one line you’ll actually say: “We’re going smaller and earlier this year so we can enjoy time together, not debt, think board game and chili night.” (Debt is not a love language.)
Protect the basics (sleep + routine).
Hold a consistent wake time and dim evenings. Holiday drinks can knock you out faster and steal REM (you’ll feel it tomorrow in focus and mood). We also see holidays and clock shifts nudge bedtimes later and reduce sleep consistency. (2025 alcohol/REM review; holiday/DST sleep shifts; Sleep Foundation)
Grief is allowed.
Pick one ritual (a letter, candle, favorite dish) and one easy “no” each week. Depth over performative cheer.
Talk it out.
Therapy helps you right‑size expectations, set boundaries that stick, and build a winter plan you’ll actually follow. “The holidays feel heavy” is enough reason to start.
If your mood drops with the daylight
Light is your first lever.
Indoor light is a fraction of outdoor brightness. That’s why morning brightness matters. Many people use a UV‑filtered 10,000‑lux light box for 20–30 minutes within an hour of waking, or they go outside soon after getting up. (Light boxes aren’t FDA‑approved or regulated for SAD treatment; standards vary, so choose reputable devices.) When evaluating a lamp, look for 10,000 lux at a realistic distance, UV‑filtering, a comfortable angle (you shouldn’t stare directly), and a return policy. If you have bipolar disorder or eye conditions, check timing/dose with a clinician. (Mayo Clinic guidance; Mayo Clinic Q&A; Yale—treatment basics; Yale—choosing a device)
Guard your schedule like it’s medicine.
- Morning light, regular meals, consistent wake time. Boring works; your nervous system loves reruns.
- Short outdoor movement (10–20 minutes) in the morning double‑counts: light + activity, both good for energy and sleep.
Therapy helps here, too.
A therapist can help you plan doable winter routines, challenge the “I always crash in December” script, and set relapse‑prevention habits before the darkest stretch hits. (NIMH overview)
Sensory‑friendly evenings.
If bright light at night feels harsh, swap overheads for lamps, use warmer bulbs, think bedside glow over ceiling spotlight, and keep your wind‑down predictable. Lower the bar; raise consistency.
When both hit at once (shorter days + longer lists)
The common case: lethargic and overloaded, simultaneously. Use a stacked plan so you don’t white‑knuckle it.
Morning (anchor):
- Light first (device or outside), then news/social.
- Five‑minute plan: one must‑do, one nice‑to‑have, one non‑negotiable for health (sleep, light, movement).
Afternoon (protect energy):
- Boundary check‑in: What can you decline or simplify today?
- Movement snack (10 minutes). Gray sky still beats a desk lamp (and the walk back counts too).
Evening (wind down):
- Dimming routine two hours before bed (lamps > overheads; fewer screens).
- If you’re drinking, keep it modest and early, REM loss will definitely be a tomorrow problem. (2025 review)
Weekend (reset):
- Reset the spend plan and social load for the week; add one small ritual that actually feels like you.
When to reach out
If low mood, sleep/appetite changes, or loss of interest persist more than two weeks, interfere with work or relationships, or repeat each winter, it’s time to check in. The NIMH has a clear overview of symptoms and options.
If you’d like support, Nowlogy can help you sort out what you’re experiencing and build a plan you’ll actually do, start here: Visit nowlogy.com to learn more about our team and locations.
For crisis support in the U.S., call or text 988 (24/7); here’s what to expect.
This article is educational information, not a substitute for care.
Takeaway
You don’t have to “power through” a biology problem and a culture problem at the same time. Light, routine, boundaries, movement, and conversation are small levers with outsized payoff. If winter hits hard at your house, you’re not alone and you don’t need a miracle. You need a plan you’ll actually do.
