What To Know Know About Seasonal Affective Disorder And Work Stress

There’s no feeling quite like leaving work in a pitch-black sky and uncomfortably cold temperatures. As daylight disappears and the winter blues creep in, many of us begin to understand why bears prefer to hibernate during winter. Add in end-of-year deadlines, packed calendars, and holiday obligations, and winter quickly becomes a perfect storm for stress, burnout, and seasonal affective disorder.

Seasonal Affective Disorder (SAD) goes beyond the winter blues. SAD is a form of depression triggered by seasonal changes that can significantly affect how a person feels, thinks, and behaves. In most cases, symptoms begin in late fall or early winter and ease up by spring. According to Mental Health America, about 5% of people in the U.S. experience SAD each year, with many more experiencing milder seasonal mood changes.

For professionals, SAD’s impact can be especially disruptive in the workplace. If you’ve been struggling to stay motivated, focused, or energized at work, you’re not alone. Employees experiencing SAD may be up to four times more likely to struggle with concentration, productivity, and absenteeism. Others may withdraw socially, participate less in meetings, or avoid collaboration altogether. Over time, these shifts affect individual performance, along with morale and overall workplace culture.

If you or your colleagues struggle with SAD, there are simple steps individuals and organizations can take to protect mental well-being and navigate the winter months with more resilience.

Common symptoms of seasonal affective disorder include:

• Persistent feelings of sadness, anxiety, or emotional numbness
• Hopelessness or persistent pessimism
• Increased irritability, frustration, or restlessness
• Feelings of guilt, worthlessness, or helplessness
• Loss of interest in hobbies or activities once enjoyed
• Ongoing fatigue, low energy, or feeling slowed down
• Difficulty concentrating, remembering, or making decisions
• Noticeable changes in sleep, appetite, or weight
• Unexplained physical symptoms such as aches, headaches, or digestive issues
• Thoughts of death or suicide

Getting as much natural light as possible is one of the most effective tools for managing seasonal affective disorder. One 1996 study found that people with SAD who took a daily one-hour morning walk outdoors experienced significantly greater improvements in mood than those exposed to low-dose artificial light.

In the workplace, this can look like encouraging outdoor breaks or walks, flexible scheduling for morning or midday outdoor time, walking meetings, or reorganizing workspaces to enhance natural light near windows. SAD lamps can also be helpful, but prioritizing time outdoors remains tried-and-true for managing seasonal affective disorder.

Some may scoff at the idea of seasonal affective disorder, dismissing it as a mere case of the winter blues. This exact attitude can discourage employees from speaking up or seeking support if they’re struggling. That’s where workplace education comes into play.

This can look like offering informational resources, hosting short wellness trainings, or partnering with HR or leadership teams to provide mental health workshops during the winter months. Normalizing SAD and reducing stigma is critical, as no one should feel guilty or weak for struggling with seasonal mental health challenges.

Allowing employees to take mental health days without guilt or fear of judgment can make a meaningful difference. According to the World Health Organization, anxiety and depression cost the global economy an estimated $1 trillion each year in lost productivity. Rest and recovery give employees the space to reset, manage symptoms, and return to work more focused and engaged.

Regular exercise is a proven way to manage symptoms of depression and improve overall mood. Cultivating a workplace culture that promotes self-care and mental health awareness can help combat SAD in the winter months.

This may include wellness programs, fitness stipends, walking meetings, or access to on-site or partner gyms. During the winter and holiday season, consider adding incentive-based wellness challenges, such as daily step goals or tracked exercise minutes, to boost morale and encourage healthy habits without adding pressure.