Christmas is supposed to be joyful. The lights are up, reunions are underway, and calendars are filled with celebrations. Yet for many people, the holiday season brings an unexpected emotional weight, a quiet sadness that feels out of place.

Mental health experts say this is not uncommon, and for some, it may be linked to seasonal affective disorder (SAD), a form of depression associated with changes in seasons. According to the Mayo Clinic, SAD typically begins in late fall and winter, when daylight hours shorten, energy drops, and mood changes follow a predictable seasonal pattern.

While SAD is often associated with winter in countries with snow and long nights, its effects are not limited to cold climates. In the Philippines, December brings persistent rains, overcast skies, disrupted routines, and heightened emotional pressure from family gatherings, finances, and expectations, all of which can contribute to low mood.

SAD symptoms go beyond the “holiday blues.” People may feel persistently sad or empty, lose interest in activities they once enjoyed, sleep too much or too little, crave carbohydrates, feel constantly tired, or struggle to concentrate. In more serious cases, feelings of hopelessness or thoughts of not wanting to live may emerge.

The holidays can intensify these feelings. There is pressure to be happy, to reconnect. For those dealing with grief, loneliness, burnout, or existing mental health conditions, December can amplify emotional strain rather than relieve it.

Experts emphasize that SAD is treatable. Common approaches include light therapy, psychotherapy such as cognitive behavioral therapy, and, when appropriate, medication. Simple steps like maintaining routines, getting natural light when possible, staying physically active, and limiting alcohol can also help stabilize mood.

Most importantly, mental health professionals stress that feeling persistently low is not something to dismiss or “tough out” because it’s the holidays.

If sadness lasts for days, interferes with daily life, or is accompanied by changes in sleep, appetite, or thoughts of self-harm, seeking professional help is crucial. Consulting a psychiatrist, psychologist, or other trained mental health provider can lead to proper diagnosis and effective treatment.