December Seasonal Reset Managing Stress SAD and Self-Care Through the Holidays

December is a month full of celebrations, family gatherings, and reflection. But for many adults, teens, and families in Washington state, it can also bring heightened stress, fatigue, and mood changes. Shorter days, rainy weather, and holiday obligations can amplify seasonal stress and contribute to Seasonal Affective Disorder (SAD). At Circle in a Square Counseling, we provide counseling services to help clients navigate these challenges, offering support and strategies to maintain balance and emotional well-being through the holiday season.

Understanding Seasonal Stress and SAD

It is normal to experience some emotional ups and downs during the winter months, but for some, the shift in daylight and routine triggers more significant mood changes. Seasonal Affective Disorder is a type of depression that typically emerges in late fall and winter. Symptoms may include persistent sadness, low energy, difficulty concentrating, changes in appetite, or social withdrawal.

Washington’s long, gray winters make residents particularly vulnerable to SAD. Even those who enjoy the holidays may notice dips in motivation or increased irritability as December progresses. According to the National Institute of Mental Health, SAD affects millions of adults, and early support can prevent symptoms from worsening.

Seasonal stress is also common. Financial pressures, family responsibilities, and disrupted routines can leave adults and teens feeling overwhelmed. Recognizing the difference between everyday seasonal stress and SAD can help you decide when to reach out for professional support.

Practical Strategies for Managing Stress and SAD

While counseling is a crucial part of addressing seasonal mental health challenges, combining professional care with practical strategies can make a big difference.

Maximize Light Exposure

Reduced sunlight in Washington during December can contribute to lower serotonin and disrupted sleep. Even brief morning exposure to natural light, such as a walk near Discovery Park or Green Lake, can help. For some, a clinically tested light therapy lamp provides additional support. Research shows that light therapy can improve mood and regulate circadian rhythms for individuals with SAD.

Maintain a Consistent Routine

Daily routines create stability. Keeping consistent sleep and wake times, regular meals, and planned physical activity supports mood regulation. Small rituals, like morning stretches or journaling, provide grounding during a busy season.

Incorporate Movement

Exercise is a proven way to boost mood. Even short bouts of walking, yoga, or indoor exercise can release endorphins, improve sleep, and combat winter fatigue.

Behavioral Activation

SAD can create a cycle of low energy and withdrawal. Behavioral activation encourages scheduling small, enjoyable activities before motivation is present. This might include a phone call with a friend, a short walk outside, or setting a simple daily goal. Over time, these intentional actions help maintain connection, activity, and pleasure.

Prioritize Self-Care and Boundaries

Holiday obligations can quickly become overwhelming. Setting boundaries—like attending fewer events, simplifying gift-giving, or creating quiet time—protects your energy and emotional health. Self-care can include mindfulness exercises, meditation, or brief breaks from social media and emails.

Counseling Support Through the Holidays

At Circle in a Square Counseling, our licensed counselors help clients of all ages in Washington state manage seasonal stress, SAD, anxiety, depression, and family-related challenges. Our services include:

• Individual counseling for adults and teens

• Family counseling and support

• Strategies for managing stress and mood changes

• Telehealth and in-person sessions to fit your schedule

Professional counseling provides personalized strategies, coping tools, and emotional support to navigate the holiday season with confidence. Early support often prevents seasonal stress and SAD symptoms from escalating.

Schedule a consultation with Circle in a Square Counseling to learn how we can help you or your family thrive through December and beyond.

Make December a Season of Reset

December doesn’t have to be overwhelming. By combining light exposure, consistent routines, movement, behavioral activation, self-care, and professional counseling, adults and families in Washington state can navigate the holidays with balance, resilience, and emotional well-being.

Learn more about counseling services at Circle in a Square Counseling and take the first step toward a healthier, calmer, and more joyful holiday season.