When the Holidays Hit Different: Managing Stress and SAD in New England

The reality of the holidays in New England is that while everyone's Instagram feeds are filled with images of cozy sweaters, twinkling lights, and hot cocoa by the fire, those pictures often hide some truths. They don’t show the 4:30 PM sunsets that make it feel like bedtime, the fourth family obligation in one weekend, or the nagging feeling of "why don’t I feel magical right now?"

If you find yourself struggling through December, feeling more “bah humbug” than festive, you’re not alone. The combination of holiday stress and Seasonal Affective Disorder (SAD) can create a perfect storm—especially in a place that gets as little winter sunlight as a vampire's bedroom.

The good news is that understanding what’s happening in your brain and body can help you navigate this season more easily—and maybe even enjoy some of it.

Why Your Brain Feels Extra Intense Right Now

Imagine your brain as a plant. During the summer, it receives ample sunlight, generates all the happy chemicals it desires, and flourishes. However, when November arrives in New England, your brain may feel like that same plant placed in a dark corner, puzzled about what it did to deserve such a change.

As daylight decreases from 15 hours in summer to barely 9 hours in winter, your brain's production of serotonin—the "feel-good" neurotransmitter—takes a nosedive. Serotonin isn't just about feeling happy; it regulates your mood, sleep, appetite, and even how you handle stress. Lower serotonin levels mean you're left with fewer tools in your emotional toolbox, especially when you need them the most.

Interestingly, about 90% of your body's serotonin is produced in your gut, not your brain. So when you find yourself stress-eating a tin of holiday cookies at 10 PM, your digestive system might be trying to tell you something. Add disrupted melatonin levels, which can affect your sleep, and you have a perfect recipe for Seasonal Affective Disorder (SAD).

On top of this, you also have financial stress from gift-giving, family dynamics that could fuel a reality TV show, social obligations when you'd rather hibernate, and the pressure to feel cheerful about it all. Your nervous system is essentially trying to run a marathon while battling a mood disorder.

No wonder you feel exhausted.

What Actually Helps (And What You Can Do)

Let’s be honest: you’re not going to meditate your way through a New England winter. However, some practical strategies can genuinely help:

1. Light it up (literally): A light therapy box in the morning can trick your brain into feeling less like it’s living in near-darkness. Aim for 20 to 30 minutes while you enjoy your coffee. It’s not a cure-all, but it can help ease the discomfort.

2. Feed Your Gut, Feed Your Mood: Don’t overlook the connection between your gut and brain serotonin levels. Consuming foods rich in tryptophan, such as turkey, eggs, cheese, and nuts, can help your body produce more serotonin. Additionally, probiotic foods like yogurt, kimchi, and sauerkraut support gut health, which is crucial for regulating mood. It's important to provide your body with the right fuel to produce those feel-good chemicals.

3. Move your body, even a little: There’s no need to train for a marathon. A simple 10-minute walk outside during daylight hours provides you with movement, sunlight exposure, and a break from your to-do list. Every bit counts.

4. Set boundaries as if your mental health depends on it (because it does): You don’t have to attend every party, bake for every event, or maintain a picture-perfect holiday. Remember, "no" is a complete sentence. Protecting your energy is not selfish; it’s necessary for your well-being.

5. Stay connected, even when you don’t want to: Isolation may seem tempting when you’re struggling, but it often worsens your situation. Just sending a quick text to a friend or scheduling a coffee date can help break the cycle of negativity.

When It's More Than Just Stress

Feeling overwhelmed during the holidays is a common experience. However, if you find it hard to cope or have distressing thoughts, it could indicate a more serious issue.

Sometimes, a crisis doesn't announce itself with alarms—it creeps in quietly. You might find yourself pacing more than usual, drinking an extra glass (or three) of wine each night, or making excuses to cancel plans until you eventually go into hibernation mode. You may be snapping at loved ones, sleeping significantly more (or less) than normal, or experiencing intrusive thoughts that you can't shake.

Only you can identify your early warning signs. The key is to pay attention to them and not ignore them until the situation worsens.

If you notice these patterns, it's time to activate your safety plan or use tools like our Mental Wellness Plan to check in with yourself. These aren't just good ideas for "someday"—they're your roadmap for when things start to feel unsteady.

If you're experiencing persistent feelings of hopelessness, losing interest in activities you once enjoyed, struggling to get out of bed most days, or having thoughts of self-harm, please reach out for support. Our team at Embolden is here to help you determine the next steps.

If you're having thoughts of suicide, please call or text 988 immediately. If you're in immediate danger, call 911 or go to your nearest emergency room. These services are available for moments like these.

The Bottom Line

Holidays in New England can be tough for mental health. This is not a personal failing; it’s a biological response influenced by various external factors. It's essential to understand that struggling doesn’t mean you’re broken—it’s a normal human reaction to genuine challenges that deserve real support.

Support can come in various forms, such as light therapy, improved sleep, therapy for developing coping strategies, or medication management through our CoCM program. You don’t have to navigate winter’s difficulties on your own.

If all you manage this season is to get through it with your sanity somewhat intact, that is still a significant achievement.