Understanding Seasonal and Holiday Depression: Finding Hope and Support
Seasonal depression is a pattern of depression that shows up when daylight shortens, usually starting in fall and lifting in spring. It happens because your nervous system responds to reduced light exposure, which disrupts circadian rhythms and affects mood-regulating brain chemistry. This isn't a character flaw or something you can simply push through it's a physiological response that needs real support.
The holidays can make this worse. While others seem cheerful, you might feel exhausted, disconnected, or overwhelmed by expectations. You're not alone in this. We see it often in our Hendersonville therapy rooms, and there are concrete ways to address it.
What Seasonal Depression Actually Is
Seasonal Affective Disorder (SAD) affects approximately 5% of U.S. adults, with many more experiencing milder winter mood shifts. Your body isn't malfunctioning it's responding to environmental changes that affect your nervous system.
How Your Nervous System Responds to Less Light
When daylight decreases, your brain produces less serotonin (which regulates mood) and more melatonin (which makes you sleepy). Your circadian rhythm—your body's internal clock—gets disrupted. This isn't just about feeling tired. Your entire nervous system shifts.
You might notice you're sleeping more but still feel exhausted. Maybe you're craving carbohydrates constantly. Concentration becomes harder. Activities that used to feel manageable now feel overwhelming. These are nervous system responses to reduced light exposure, not personal failures.
Common Signs
Physical responses: oversleeping, low energy even after rest, difficulty waking up, increased appetite (especially for carbs), physical heaviness.
Emotional responses: losing interest in things you typically enjoy, feeling disconnected from people, difficulty concentrating, irritability, hopelessness, emotional flatness.
Timing: symptoms start in fall, worsen through winter, lift in spring. If this pattern repeats yearly, that's significant.
Why It Happens
Light and brain chemistry: Less sunlight means reduced serotonin production. Your brain literally has less of the neurotransmitter that stabilizes mood.
Vitamin D deficiency: Reduced sun exposure lowers vitamin D, which research links directly to depression.
Circadian rhythm disruption: Your internal clock relies on light cues. When those cues disappear by 5 PM, your nervous system struggles to regulate sleep, energy, and mood.
Genetic factors: If family members experience seasonal depression, you're more likely to as well. Your nervous system may be more sensitive to light changes.
Compounding stressors: Holiday demands, financial pressure, and year-end deadlines layer onto an already dysregulated nervous system.
Regulating Your Nervous System: What Actually Helps
Small, consistent actions support nervous system regulation more than occasional big efforts.
Light Exposure
Get outside during daylight, even when it's cloudy or cold. A 15-minute walk at lunch helps reset your circadian rhythm. Morning light is especially effective for signaling to your nervous system that it's daytime.
Light therapy lamps (10,000 lux) used for 20-30 minutes each morning can help. Position the lamp 16-24 inches from your face while you do something else—eat breakfast, check email, drink coffee. Most people notice shifts within 2-4 weeks. Talk with your doctor first, especially if you have eye conditions or bipolar disorder.
Movement
Exercise supports mood regulation through multiple pathways: it increases serotonin, regulates cortisol, and helps discharge stress held in your body. You don't need intense workouts. A 20-minute walk, gentle stretching, or moving to music all count. Consistency matters more than intensity.
Eating Patterns
When your nervous system is dysregulated, you'll crave quick energy (usually carbs and sugar). These create blood sugar spikes and crashes that worsen mood instability. Regular meals with protein, healthy fats, and complex carbohydrates help stabilize both blood sugar and mood.
Omega-3 fatty acids (found in fish, walnuts, flaxseed) support brain function and mood regulation.
Vitamin D
Ask your doctor about testing your vitamin D levels. Many people in our region are deficient during winter months. Supplementation can help, but appropriate dosing requires medical guidance.
Connection
Isolation worsens depression. Talking with someone who understands—whether a friend, family member, or therapist—helps your nervous system feel safer and less alone. Connection is regulating.
The Holiday Layer
Research shows up to 64% of people report increased stress during holidays. The cultural narrative says this should be joyful time, which makes struggling feel shameful. It's not.
Why Holidays Feel Hard
Grief becomes louder: Empty chairs at the table, ended relationships, loss of people or versions of yourself—holidays amplify absence.
Family dynamics: Old wounds resurface. You might find yourself managing difficult relationships while also trying to appear fine.
Performance pressure: Social media shows highlight reels. There's pressure to seem happy, buy gifts, attend events, maintain traditions—even when you're already depleted.
Loneliness: You can feel lonely while surrounded by people, especially if no one truly sees what you're experiencing.
Financial strain: Gift expectations and event costs create real stress, especially when budgets are already tight.
What Helps
Name what's true: Acknowledge your actual feelings instead of pretending they don't exist. "I'm grieving" or "I'm overwhelmed" or "I don't feel festive" are valid statements. Your feelings don't need to match the season's marketing.
Set boundaries: You can decline invitations. You can leave events early. You can say no to hosting or gift exchanges or traditions that drain you. Protecting your capacity isn't rude—it's necessary.
Find your people: Not everyone will understand, but some will. Reach out to friends or family who listen without judgment. Support groups (in-person or online) connect you with others who share similar experiences.
Simplify everything: Send texts instead of cards. Buy less. Skip events that feel like obligations. Give yourself permission to do holidays differently.
Create what works for you: Old traditions might not fit anymore. That's okay. A quiet evening at home, a walk in nature, volunteering, or gathering with chosen family—whatever brings you actual peace matters more than meeting expectations.
When to Seek Therapy
Therapy isn't only for crisis. It's helpful when:
Symptoms interfere with daily functioning (work, relationships, basic tasks)
You're having thoughts of self-harm or suicide
You've tried self-care strategies but still feel stuck
You want support before symptoms worsen
You're tired of feeling this way every winter
Therapy provides tools for nervous system regulation, helps identify patterns, and offers support through difficult seasons. We work with you to develop strategies specific to your life and nervous system.
Our therapists specialize in depression, anxiety, and overwhelm"
How We Work
At Hendersonville Counseling, we understand seasonal and holiday depression from both clinical and human perspectives. We've sat with hundreds of people through these cycles.
We offer:
Trauma-informed therapy that addresses nervous system dysregulation
Evidence-based approaches tailored to your needs
Therapists who specialize in depression, anxiety, and overwhelm
A practice that values connection over performance
You don't have to manage this alone. We're here.
Therapy in Hendersonville and Western North Carolina
We serve Hendersonville, Fletcher, Flat Rock, and surrounding WNC communities. Many people in our area experience seasonal depression—our mountain winters are beautiful but dark and cold. If you're in Henderson County or nearby and struggling with seasonal or holiday depression, we have appointment availability.
We accept several insurance plans and offer options for those paying out-of-pocket. Virtual therapy means you can attend sessions from home, which matters when getting out of the house feels impossible.
Crisis Support
If you're in crisis or having thoughts of suicide, reach out now:
National Suicide & Crisis Lifeline: Call or text 988
Crisis Text Line: Text HOME to 741741
SAMHSA National Helpline: 1-800-662-4357
These services are free, confidential, and available 24/7.
Getting Started
If you're ready for support, contact us:
Call or Text: 828-798-8260
Book online: Click Here to Get Started
Email: intake.hendersonvillecounseling@gmail.com
We typically have availability within the same week. You don't need to wait until things get worse.
Frequently Asked Questions
How do I know if I have seasonal depression or regular depression?
Seasonal depression follows a predictable pattern symptoms start in fall or early winter and lift in spring or summer. If this happens for at least two consecutive years, it's likely seasonal. Regular depression doesn't follow seasonal patterns. A therapist can help you identify which you're experiencing, and treatment approaches overlap significantly.
Can light therapy really help, or is it just a placebo?
Light therapy has substantial research backing. Studies show it's as effective as antidepressant medication for many people with seasonal depression. It works by affecting your circadian rhythm and increasing serotonin production. It's not placebo it's addressing the biological mechanism causing symptoms. That said, it works best when combined with other strategies like therapy, movement, and connection.
Is it normal to dread the holidays even though I'm not usually depressed?
Yes. Holiday stress affects most people to some degree, even those without depression diagnoses. The combination of expectations, family dynamics, financial pressure, and cultural narratives about joy creates real strain. If you're dreading holidays, you're responding normally to abnormal pressure. Therapy can help you navigate this more effectively.
When should I consider medication for seasonal depression?
Talk with a psychiatrist or prescriber if: symptoms significantly interfere with functioning, you've tried multiple strategies without improvement, you have thoughts of self-harm, or you've had severe seasonal depression in past years. Medication can be very helpful, especially combined with therapy and lifestyle changes. Many people use medication seasonally (fall through spring) rather than year-round.
What if I can't afford therapy right now?
We accept several insurance plans, which significantly reduces out-of-pocket costs. We also offer sliding scale spots when available. Beyond formal therapy: prioritize free strategies like light exposure, movement, connection with supportive people, and simplifying demands. Community support groups (often free) can also help. The crisis lines listed above are always free and available.
Written by Hendersonville Counseling We're a group practice in Hendersonville, NC, specializing in trauma, depression, anxiety, and nervous system regulation. Healing starts with connection.