Seasonal Affective Disorder is Often Associated with Winter, but is Also Prevalent During the Holiday Season

As the calendar approaches December and the summer heat rises in the southern hemisphere, the festive season carries a unique set of mental-health challenges. Below is an overview of what to know, what to watch out for, and practical steps for looking after yourself or someone you care for.

1. Why the Season Can Be Hard

While holidays are often portrayed as joyous and carefree, for many people the reality is more complex.

Key stressors include:

• Elevated emotional expectations: There is pressure for the season to be perfect, bright and happy. When reality falls short, it can prompt disappointment, guilt or shame.
• Financial/consumer pressure: Gifts, travel, hosting meals—these costs can add up. Financial strain is a known trigger for stress and anxiety.
• Family and social dynamics: Gatherings may bring joy, but also unresolved tensions, clashes of expectation, grief (for loved ones passed on), and loneliness for those without strong social support
• Disruption of routine: Normal habits—sleep, work, self-care—get disrupted (late nights, travel, over-eating/drinking), which can undermine mental well-being.
• Seasonal and contextual factors: One study noted that in South Africa suicide deaths were higher in December (~11.7%) and January (~9.2%), pointing to a real risk during the summer festive season.
• Post-holiday blues: After the excitement passes, people may feel emptier or de-motivated as life returns to “normal”.

2. What to Watch For: Signs That You or Someone Else May Be Struggling

Being aware of subtle signs makes a big difference. These may include:

• Persistent sadness, tearfulness, or lack of pleasure in things that used to bring joy.
• Heightened anxiety, irritability, or staying unusually on edge.
• Withdrawal from friends/family or avoiding holiday gatherings you normally would attend.
• Changes in sleep (too much or too little), appetite or energy levels.
• Substance use increasing (alcohol, drugs) to cope.
• Overwhelm at the idea of celebration, or feelings of “I’m not good enough / things aren’t right”.
• For those with pre-existing mental-health conditions: worsening symptoms, trouble adhering to medication or routine.

If these signs are present for a sustained period (days rather than hours) and especially if they impair daily functioning or safety, seeking professional help is important.

3. How to Look After Your Mental Health During the Holidays

• Set realistic expectations

Avoid aiming for “perfect” celebrations. Accept some mess, some missed calls, some quiet corners. Focusing on meaningful moments over picture-perfect ones helps reduce pressure.

• Maintain your routines as much as possible

Sleep, meals, exercise and medication (if relevant) matter. Even small disruptions can add stress. One article warns people taking medication not to miss doses during the holiday rush.

• Protect your budget & set boundaries on spending

Design a realistic budget for gifts, hosting, travel. Consider meaningful but low-cost ways to mark the season. Financial stress is a big factor.

• Prioritise self-care and downtime

Make time for things that centre you: a quiet walk on the beach, reading, yoga/stretching, mindful breathing. Setting aside “me time” and active rest is essential.

• Manage social pressures and family dynamics

Communicate clearly: you’re allowed to say no to events that drain you or set earlier exit times. If family conflict is likely, discuss expectations in advance.

• Stay connected, especially if you feel isolated

If you’re spending the holidays alone or away from loved ones, reach out: phone or video call a friend, join a community event, or volunteer. Connection helps counter loneliness

• Be mindful about alcohol & substances

Festive season often means more drinking/socialising. But alcohol is a depressant and may worsen mental health. If you’re taking medication, combine alcohol with caution.

• Mark your mental health “check-in” moments

Pause regularly and ask: How am I feeling? What do I need now? Could I step away or take a break if needed? This builds resilience.

• After the holidays, ease back into routine

Transitioning from the holiday mode to normal life can be hard. Plan for that shift to avoid slump or “post-holiday blues”.

4. Specific to Us

• The holiday season overlaps with peak summer, meaning different daylight, heat, travel challenges, and perhaps more time away from usual work routines.
• Socio-economic diversity: those in lower income brackets may feel the financial/social mismatch more sharply. Studies mention higher risk among less urban areas and lower socio-economic status.
• Mental-health support services are available: e.g., South African Depression and Anxiety Group (SADAG) offers helplines during the festive season as well as your company’s EAP if they have one.

5. If You’re Supporting Someone Else…

• Listen without judgement. Let the person express how they truly feel, even if it conflicts with the “holiday cheer” mood.
• Encourage realistic plans together (not over-booked).
• Offer to check in, coordinate times, help with transport if isolation is a risk.
• Know the local helplines: connecting someone to professional help early is meaningful.
• Respect their coping style: maybe the holiday looks different this year and that’s okay.

In Summary

The holiday season, while full of potential joy, also carries mental health risks: stress, loneliness, financial pressure, disrupted routines and family dynamics. Being aware of these, tuning into your own emotional state, keeping realistic expectations, maintaining self-care and connection will help you navigate the season with greater resilience.