The holiday season in the Philippines is often a busy and meaningful time. From year-end work demands and Christmas gatherings to travel, shopping, traffic, and family activities, our schedules can change in many ways. For some people, this season may also bring changes in mood, energy, sleep, and daily routines. Feeling stressed or down from time to time is common. However, when these changes happen around the same time each year and begin to affect daily life, they may be linked to Seasonal Affective Disorder (SAD).

SAD is a type of depression that follows a seasonal pattern. It is more common in countries where there are major changes in daylight hours between seasons, especially during fall and winter. While the Philippines does not have the same winter season or large changes in daylight, some people may still experience seasonal changes in mood. In the local setting, changes in routine, work demands, social activities, and other factors during certain times of the year may also affect a person's mental well-being. 


What Are the Signs of SAD?

SAD can affect both personal well-being and a person's ability to manage everyday activities. Common signs may include:

•    Feeling low or sad for most of the day.
•    Having less energy than usual.
•    Losing interest in activities once enjoyed.
•    Changes in sleep, such as sleeping too much.
•    Having difficulty focusing or making decisions.
•    Feeling more withdrawn from family, friends, or co-workers.
•    Changes in appetite, especially increased cravings for carbohydrates.
•    Changes in weight.
•    Feeling hopeless, anxious, or easily irritated.

These signs may be easy to overlook, especially during a busy work period. However, when they continue for several weeks or begin to affect work, relationships, or daily activities, it may be time to seek support.

What May Cause SAD?

The exact cause of SAD is not fully known. However, changes in exposure to sunlight may affect the body's internal clock, sleep patterns, and brain chemicals that help regulate mood.

Other factors may also increase the risk, such as a personal or family history of depression or SAD. Lifestyle factors, including limited physical activity and poor eating habits, may also affect overall mood and energy.

Supporting Mental Well-Being at Work

Healthy daily habits can help support emotional well-being. Consider these simple steps:

1. Make time for natural light. When possible, spend some time outdoors or in a bright area during the day. Natural light can help support healthy sleep and daily body rhythms.
2. Stay physically active. Regular movement, such as walking, stretching, or other forms of exercise, can help support mood and energy levels.
3. Maintain social connections. Stay connected with people you trust. A short conversation, shared meal, or simple check-in can help reduce feelings of isolation.
4. Follow healthy routines. Aim for regular meals, enough sleep, and a balanced diet. A steady routine can help support energy and overall well-being.
5. Take healthy breaks. During busy workdays, short breaks can help you reset and manage stress. Step away from your desk, when possible, stretch, take a short walk, or simply pause for a few minutes.
6. Reach out for support. If changes in mood or energy continue, consider speaking with a healthcare professional or using available employee assistance and mental health support services.

When Should You Seek Help?

It is normal to have days when you feel tired, stressed, or less motivated. However, ongoing changes in mood, sleep, appetite, energy, or interest in daily activities should not be ignored.

SAD is a real health condition, and professional support can help. Treatment may include talk therapy, light therapy, or medication, depending on the individual's needs and the advice of a healthcare professional.

Creating a supportive workplace also matters. We can help by being respectful, checking in with colleagues, and creating an environment where asking for support is accepted.

Final Words

This holiday season, remember that your mental well-being is just as important as your physical health. With the demands of year-end work, family gatherings, travel, Christmas rush traffic, and other holiday activities, it is important to make time for rest and self-care. If feelings of sadness, low energy, or loss of interest continue and begin to affect your work, relationships, or daily activities, do not ignore them. Talk to someone you trust, reach out to your company’s available support services, or consult a healthcare professional. Asking for help is healthy and important step toward feeling better.


Sources:


•    https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
•    https://my.clevelandclinic.org/health/diseases/9293-seasonal-depression
•    https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder