A man with glasses appears stressed or sad, holding his phone near a festive Christmas tree, possibly affected by seasonal affective disorder.

Seasonal affective disorder (SAD)
Winter blues
Holiday Depression

If you’ve found yourself dreading the 5 p.m. darkness and are struggling to feel motivated to do everyday life, you’re experiencing what many people wrestle with every winter. With this time of year comes the holiday season, which is supposed to be about connection, joy, and celebration. But for many, it feels more like a slog marked by exhaustion, emotional withdrawal, and a sense of emptiness.

Winter can be hard on your mental health, and the cultural pressure to be festive and grateful can make that struggle even heavier. When everyone around you seems to be thriving while you’re struggling emotionally, it’s easy to believe something is fundamentally wrong.

But the truth is more compassionate and nuanced: Your struggle isn’t a personal failing or a lack of willpower or gratitude.

It’s simply science. If you’re tired of struggling to navigate through the holiday season, this article offers a different path forward. Below, you’ll see that you’re not alone, and there are actionable strategies for protecting your mental health during the winter

→Read More: Depression Defined: What to Know

Winter Mental Health Challenges: SAD Is More Than Just a Bad Mood

When the winter months feel difficult, it helps to really understand what’s going on from a scientific and biological perspective. The official term for “winter blues” is seasonal affective disorder (SAD), a type of depression prompted by a change in seasons, mainly fall and winter, when we experience less daylight and sunshine.

5%
of people in the U.S. affected by SAD annually
2-3%
of Canadians experience SAD each year

It significantly affects as many as 5% of people in the United States and 2-3% of people in Canada each year. But even if you don’t have a true SAD diagnosis, winter can still significantly impact your emotional well-being.

Those affected by winter blues may become more withdrawn, don’t eat as well, avoid going outside, and experience a low, dysthymic mood that leaves them not feeling like themselves. While these symptoms can vary from person to person, you don’t need to hit a clinical threshold for your experience to be valid or worthy of attention. If the holidays or winter in general, consistently makes life feel harder, cloudier, or lonelier, that’s enough reason to seek support and implement strategies that help.

Why Winter Hits Different: The Science Behind SAD and The Winter Blues

Winter blues is science: your body is responding to real environmental changes in predictable, biological ways. Researchers believe it’s connected to changes in light exposure that disrupt our circadian rhythm and neurotransmitter activity, especially serotonin and melatonin, which help regulate mood and sleep.

How Light Affects Your Mood

Sunlight Exposure

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Vitamin D Production

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Increased Serotonin

Person in dark coat looks out frosted window at snow-covered tree with lights, reflecting on seasonal affective disorder.

Through our eyes and through our skin, when we have exposure to daylight, our bodies create vitamin D from that sunlight, and that increases serotonin, which helps us balance our good feelings. When we don’t have that exposure to sunlight, our vitamin D levels go down, and therefore our serotonin goes down.

Plus, during the holidays, many people experience complicated feelings like grief over lost loved ones, stress about family dynamics and social commitments, financial anxiety, or more. These psychological stressors compound the biological struggles that winter already creates.

This isn’t about your character, your resilience, or your ability to “think positive.” Your brain chemistry is literally being affected by environmental conditions beyond your control.

4 Ways to Protect Your Mental Health This Time of Year

When it comes to navigating SAD or winter blues, you don’t have to suck it up and get through it. Instead, try these behavioral strategies that can make this time of year not feel so heavy.

Create Structure When Your Brain Craves Hibernation

When your motivation disappears and everything feels effortful, structure becomes your friend. Prioritizing light exposure by getting outside or light machines, sticking to your daily routine, and maintaining social connections can make a meaningful difference when holiday chaos and winter cold feel overwhelming.

Consider the following:

The goal isn’t productivity for productivity’s sake. It’s preventing the downward spiral that happens when isolation, inactivity, and irregular routines feed depression.

Rethink Your Relationship With Light

Maximizing exposure to natural sunlight, especially for at least 20 minutes in the morning, is a simple and effective way to reduce SAD symptoms. But when it’s freezing outside, and you’re already feeling depleted, “just going outside” can feel like an impossible ask.

Instead, start smaller. Open your blinds as soon as you wake up. Move your workspace closer to a window. Take your coffee outside for five minutes, even if it’s cold. These aren’t cure-alls, but they’re practical steps that work with your reality rather than against it.

For some people, light therapy using a specialized light box can be helpful. Light therapy involves sitting near a specially designed light box for about 20-30 minutes each morning to help trick your body into responding as if there’s more daylight.

Stay Connected Even When You Want to Disappear

One of the biggest ironies of winter depression is that the time when you most need social support is when reaching out feels most difficult. Staying socially connected is an important way to manage symptoms of Seasonal Affective Disorder, even across physical distance.

You don’t need to force yourself into large gatherings or pretend to be cheerful when you’re not. Small, authentic connections are what matter. A text exchange with a friend, a brief phone call with a loved one, or committing to attend one social event per week, even for an hour, can help you stay connected with others. Making a plan to limit social time with those during the holidays who add stress, rather than calm, to your life is also a good way to ensure you build social connections without depleting your social battery.

→Read More: Discover More Benefits of Community

Move Your Body Any Way You Can

Regular exercise can boost serotonin levels and improve mood, working wonders for your mental health. But working in physical activity doesn’t have to mean grueling gym sessions or outdoor runs in the cold. Here are a few accessible movement ideas that you can work into your routine:

The goal is consistency and compassion for your body and mind, not punishment. Any movement that gets you out of your head and into your body can help interrupt rumination and boost mood-regulating chemicals.

When Self-Help Strategies Aren’t Enough: The Role of Therapy

Sometimes, no amount of light exposure, social connection, or routine-building is enough to get you through winter. That’s not a failure: you just may need more tailored support to help you navigate this season. The right therapist can provide exactly that.

What Therapy Offers That Self-Help Can’t

A therapist provides tips and techniques for addressing your mental needs, but they offer a space where your experience is heard without judgment, where patterns you can’t see on your own become visible, and where you can build personalized coping strategies tailored to your specific situation.

Cognitive Behavioural Therapy (CBT) has been shown to be particularly effective in treating Seasonal Affective Disorder. CBT helps you identify and challenge the thought patterns that keep you stuck (like “I’ll never feel better” or “something is wrong with me”) and replace them with more balanced, helpful perspectives.

Therapy is about reframing thoughts and understanding the full picture of what you’re dealing with. Depression often happens with other conditions, such as physical ones or other mood disorders, substance abuse, or anxiety. A trained therapist can help you understand how different factors in your life interact and affect your mental health.

→Read More: Want to Find the Right Therapist? See Our Step-by-Step Guide

How to Start the Therapy Conversation

At GoodTherapy, we know that making the step to ask for help can feel overwhelming. Knowing you need help is different than actually seeking it.

If this sounds like you, start by admitting this: “I need to talk about something I’ve been dealing with.” That’s it. You don’t need to have everything figured out or articulate your entire mental health history perfectly. A good therapist will help you find the words and understand what you’re experiencing. The sooner you reach out, the more tools you have to work with before symptoms intensify.

Warm glowing candle on a stone slab against a blurry blue winter window, symbolizing comfort against seasonal affective disorder.

Don’t just talk to anyone, though: finding the right therapist matters, too. At GoodTherapy, our therapist quiz helps you find professionals based on specific concerns, treatment approaches, insurance, location, and availability. You can look for therapists who specialize in depression, seasonal affective disorder, and related mental health challenges. Someone who understands your experience can create a space where you feel heard and supported.

Find Your Therapist Match

Take our quick quiz to connect with the right professional for your needs

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Building Your Winter Mental Health Survival Plan: Mental Health Checklist to Fight Depression

Reading about strategies is one thing, but actually implementing them when you’re in the thick of winter and holiday depression is another. That’s why we have an easy checklist you can follow to turn knowledge into action this winter:

This week:

  • Choose one small structural change (like a consistent wake time)
  • Reach out to one person you trust
  • Open your blinds first thing every morning
  • Notice without judgment how you’re actually feeling

This month:

  • If symptoms persist, research therapists who specialize in depression or SAD
  • Consider talking to your doctor about vitamin D levels
  • Schedule at least one social activity, even if it’s virtual
  • Experiment with one form of gentle movement

This season:

  • Build a support team, whether that’s a therapist, close friends, or both
  • Track what actually helps (not what you think “should” help)
  • Give yourself permission to scale back on obligations that drain you
  • Celebrate small victories, like getting outside or showing up for therapy

Remember: Mental health struggles don’t resolve in a single conversation or with one perfect coping strategy. This is about building sustainable support systems and being willing to learn what works for you.

Don’t Wait for Spring: Take Action Now

The most important shift you can make isn’t about suffering your way through another winter. It’s about exploring what you need, what strategies work, and recognizing that asking for help is not weak: it’s self-love.

With the right tools, support, and professional help, you can navigate these months with more resilience, self-compassion, and stability. The holidays can add pressure to feel happy and joyful, but don’t let social expectations guilt you. Your struggle is real, your experience matters, and help is available right now.

You Deserve More Than Survival

Ready to find support? GoodTherapy’s directory makes it easy to connect with therapists who understand seasonal mental health challenges and can help you build a personalized plan for coping. You deserve more than just survival: you deserve to feel like yourself again, even in the middle of winter.

Start Finding Your Therapist

References:

Mayo Clinic: Seasonal Affective Disorder

Cleveland Clinic: Seasonal Depression (Seasonal Affective Disorder)

National Library of Medicine: When Routines Break: The Health Implications of Disrupted Life

National Library of Medicine: “Shedding Light on Light”: A Review on the Effects on Mental Health of Exposure to Optical Radiation

Across Boundaries: Seasonal Affective Disorder in Canada, with a Special Lens on Racial Dynamics

What to expect in your first therapy session

Starting therapy might feel like opening a door you’ve been staring at for a long time — equal parts relief, curiosity, and uncertainty. What will it be like? Will your therapist understand you? Will it actually help? If you’re new to therapy, these unknown elements can stack up and exacerbate anxieties surrounding meeting your therapist and beginning treatment. But the first sessions aren’t about solving everything at once: they’re about laying the groundwork for real, lasting change. 

Knowing what to expect from your first sessions can alleviate some of that first-time therapy anxiety and nervousness. Let’s break down what you can expect as you’re getting comfortable with your therapist and how to make the most of those early sessions.

Related: A Step-By-Step Guide to Finding the Right Therapist

 

Table of Contents:

Preparing for Your First Therapy Session

Embarking on your first therapy session is like opening a new chapter in your journey towards understanding and healing. To make the most of this initial meeting, it’s helpful to come prepared with a few essentials and a willingness to be open and share. Consider the following:

Remember, getting ready for your first therapy session is a step towards creating a space where you can engage openly and comfortably and foster a relationship grounded in understanding and support. It’s okay to be nervous about your first few sessions, and preparing for them can ease your anxieties.

Read More: Thinking About Starting Your Therapy Journey? Now’s the Time

 

What Typically Happens During a First Therapy Session?

Stepping into your first therapy session can be nerve-wracking, but once you get through it, you’ll feel more at ease about the whole process. If you’re attending a session in person, you’ll likely check in at the front desk and spend a few moments in the waiting area when you arrive. In this moment, provide a brief pause to center yourself. 

When the session begins, you’ll probably exchange introductions with your therapist to set a foundation for open communication. Your therapist will likely start by exploring the reasons you’re seeking therapy, delving into any past approaches you’ve taken towards mental health, and discussing ways to set goals in therapy. 

Remember, therapy is a collaborative dialogue where setting realistic goals becomes a shared focus. The initial meeting is just the beginning, and you’re not expected to unpack everything at once. It’s an opportunity to lay the groundwork for a supportive relationship where your therapist is there to guide you and ensure you feel heard, understood, and ready to embark on this journey together.

 

Common Questions Therapists May Ask

During the initial meeting, your therapist may pose a range of questions designed to gently uncover the layers of your current experience. These inquiries might touch on why you’ve chosen to seek therapy now, what specific concerns you’re facing, and any relevant aspects of your personal history. Remember that you’re not expected to divulge every detail immediately; this is the beginning of a relationship rooted in trust and mutual respect. 

Some initial questions they might ask you could include:

As you navigate these questions, you’ll also have the opportunity to learn about your therapist’s approach and clarify any logistical details, such as confidentiality and session structure. This dialogue sets the stage for a collaborative process, ensuring you feel comfortable and engaged as you move forward on this path of self-discovery and healing.

 

Questions You May Want to Ask Your Therapist

During your first few sessions, it’s perfectly natural to have questions swirling in your mind. Finding the right therapist is about building a relationship with them, so you should ask your therapist questions, too. Asking your therapist questions helps clarify any worries or concerns you may harbor about the treatment process. You can ask questions like:

Voicing these inquiries can provide clarity and comfort. Remember, this is your space to explore and understand. Allow yourself the grace to ask freely, fostering an environment where your healing journey can unfold with openness and understanding.

 

What To Do After Your First Therapy Session

As you step out of your first therapy session, it’s important to take a moment for self-reflection and consider how you felt during the meeting. Evaluating your comfort level with your therapist is a crucial part of the process, but don’t forget that change and comfort will be gradual. It’s completely normal if you don’t feel an immediate sense of transformation. 

During or right after your first therapy session is a good time to schedule follow-up sessions and address any initial concerns you might have had. Your therapist may also suggest “homework” activities — such as journaling your thoughts, practicing mindfulness exercises, or engaging in self-care routines — which are designed to deepen the work you do in sessions. These tasks are not about adding pressure but rather about nurturing your growth between meetings. Allow yourself to engage with these activities at your own pace, embracing the gradual process of healing and learning about yourself.

 

Therapists Share What to Expect in Your First Session

Navigating the uncharted waters of a first therapy session can stir a mix of emotions, where your uncertainty and curiosity can intertwine. To help illuminate this experience and guide you when preparing for a therapy session, several professional therapists share insights into what typically unfolds when welcoming newcomers into their practice.

Marla B. Cohen, PsyDTherapist Marla Cohen: In your first session, your therapist will spend some time getting to know you and the issues that brought you into treatment. He or she may use a formal, structured interview, or it may just feel like a more free-flowing conversation. The therapist will ask questions about your presenting concerns, as well as your history and background. Most likely, you’ll find yourself talking about your current symptoms or struggles, as well as saying a bit about your relationships, your interests, your strengths, and your goals.

Most importantly, in that first session, you will begin making a connection with your therapist. You should feel safe, accepted, respected, and relatively comfortable. Not all therapists are right for every person, so use your first session to assess whether or not the therapist you chose feels like a good match for your personality.

Lynn Somerstein, PhD, E-RYT: Usually, in your first session you will be invited to be seated comfortably. The therapist will usually begin with some initial small talk to help you feel at ease. I usually make reference to the scariness of starting therapy, since I like to honor the feelings that are present. That’s a feature of therapy: find out where the person is and start there.

Sometimes people have lots to say and start talking right away, pouring out their thoughts and feelings, and sometimes their fears and tears, too.

Other people find it very hard to speak, so I’ll ask questions about how they decided to come to therapy, why therapy with me and not somebody else, whether they have been in treatment before, and whether there is something in particular troubling them. Each statement the person in therapy makes leads to many other questions.

I say what my expectations are: that people come on time, that they pay on time, that they say what is on their minds—even if it sounds silly to them. In fact, especially if it sounds silly; those silly ideas are frequently the best things to talk about because they often lead to issues that need to be explored.

Toward the end of the first session, I also always thank the person for coming, say that I’ve asked a lot of questions (if indeed I have), and invite the person in therapy to ask me questions. Sometimes people feel it’s not polite, and they are afraid. So, then I say not to worry about courtesy, that I’ll probably feel comfortable answering, but that if, for some reason, I don’t want to answer something, I’ll say so and we’ll move on.

Then we discuss whether we’d like to meet again and, if so, when. I’ll say how often I think we should meet, and we’ll talk about that too.

 

The Second and Third Sessions: Deepening Understanding

As you continue to meet, your therapist will start to get a clearer picture of who you are and what you’re hoping to change or understand. These early sessions often focus on identifying patterns in your thoughts, behaviors, or relationships. They may also explore past experiences that have shaped you.

This is a great time to reflect on what’s coming up for you emotionally. Are you feeling guarded? Relieved? Anxious? Sharing these reactions can help your therapist tailor their approach to your needs.

 

Finding the Right Therapist for You

Venturing into therapy is a brave step, one that speaks volumes about your commitment to growth and healing. Just as each person is unique, the connection with your therapist should feel supportive and aligned with your needs. It’s crucial to find someone with whom you feel a genuine rapport, as this relationship forms the foundation for meaningful progress. 

While it’s normal to take a few sessions to feel comfortable, pay attention to how you feel with your therapist. If you consistently feel unheard, judged, or unsafe — or if your therapist crosses professional boundaries — it’s okay and encouraged for you to seek another provider. A good therapeutic relationship is grounded in respect, empathy, and ethical care.

It’s perfectly okay to explore different options until you find the right fit. GoodTherapy’s directory of expert, highly-rated therapists helps you find the right person to guide you on your personal mental health journey. This experience is yours, and finding the right therapist is a vital part of embracing the transformative process.

Ready to start your therapy journey? Find a licensed therapist in your area to support your mental health journey.

 

Important Notice

GoodTherapy is not intended to be a substitute for professional advice, diagnosis, medical treatment, or therapy. Always seek the advice of your physician or qualified mental health provider with any questions you may have regarding any mental health symptom or medical condition. Never disregard professional psychological or medical advice nor delay in seeking professional advice or treatment because of something you have read on GoodTherapy.