As the clocks fall back and daylight hours shrink, many people notice a shift in their mood and energy, right as the holiday season begins. For some, this time of year brings excitement and connection, but for others, it can spark sadness, fatigue, anxiety, or a sense of isolation. These “holiday blues” are common, temporary, and real — and understanding the science behind them can help us respond with compassion and care.
The Daylight Saving Time Effect
When Daylight Saving Time ends, we lose evening light, which affects the brain more than we realize. Less sunlight can disrupt our circadian rhythm (our internal clock), which plays a key role in sleep, mood, and hormones. Reduced sunlight also lowers serotonin, the brain chemical connected to well-being, while increasing melatonin, which can make us feel more tired or withdrawn.
This shift, combined with holiday pressures, can intensify emotional ups and downs.
Why Holiday Blues Happen
Several scientifically recognized factors contribute to feeling low during this time of year:
- Disrupted Sleep Cycles: Time change + increased holiday activities can disturb rest, affecting mood.
- Reduced Sunlight Exposure: Linked to lower serotonin and Vitamin D levels, influencing sadness or irritability.
- Social & Emotional Expectations: Pressure to feel joyful or “make the holidays perfect” can create stress and comparison.
- Grief & Memory Triggers: Holidays can resurface memories of loved ones or past seasons that felt different.
- Financial Stress: Gift-giving and holiday costs increase anxiety for many individuals and families.
Holiday blues are different from clinical depression or Seasonal Affective Disorder (SAD), but they still deserve attention and support.
Science-Supported Strategies to Boost Mood This Season
These approaches are backed by research in psychology, neurology, and behavioral health — and can help improve mood during shorter, colder months:
- Get morning daylight within the first 1–2 hours of waking
- Natural light helps reset circadian rhythm and improves serotonin levels. Even 10–15 minutes outdoors helps.
- Move your body for at least 20 minutes most days
- Physical activity increases endorphins and supports stress relief. Even gentle movement counts.
- Maintain a consistent sleep routine
- Stabilizes mood and supports brain and hormone balance disrupted by time change.
- Limit alcohol and sugar-heavy holiday “coping” habits
- Both can disrupt sleep and increase anxiety or low mood the following day.
- Set realistic expectations and boundaries
- Prevents burnout and reduces stress from over-committing or people-pleasing.
- Stay socially connected in small, meaningful ways
- Human connection improves emotional regulation and reduces feelings of loneliness.
- Practice gratitude in a simple, daily habit
- Research shows gratitude rewires the brain for positivity and resilience over time.
Reducing Stigma: You’re Not “Supposed” to Feel a Certain Way
The idea that the holidays must be joyful for everyone can make people hide how they truly feel. Choosing to share your experience, reach out, or ask for help is a sign of strength and helps reduce stigma for others who may be struggling quietly too.
A Kind Reminder
If this season feels heavier for you, you’re not alone — and there is nothing wrong with you. The shift in light, expectations, and routines impacts mental health in ways that are both emotional and biological. Give yourself permission to move at the pace that supports your well-being, and reach out if you need connection or care.
If you or someone you care about needs support:
- 988 Suicide & Crisis Lifeline – Call or text 988 for confidential, 24/7 support