Seasonal Impacts on Mental Health

By Bethany Simmonds

Winter brings with it crisp air, snowy landscapes, and the anticipation of the holiday season. But it can also bring challenges for our mental health. Shorter days, colder weather, and the pressure of holiday expectations can intensify feelings of stress, sadness, or disconnection. For many, Seasonal Affective Disorder, loneliness, and holiday stress are especially difficult to manage during this time of year. These challenges can be compounded for LGBTQ+ individuals, who, due to external factors such as stigma and discrimination, face higher baseline risks of depression, anxiety, and social isolation. Understanding these factors, and the strategies that can help, can make a meaningful difference in navigating the winter months.

Seasonal Affective Disorder

Seasonal Affective Disorder, or SAD, is a type of depression linked to seasonal changes in daylight. Most people experience winter-pattern SAD, where symptoms begin in late fall or early winter and ease as spring approaches. Symptoms may include fatigue, loss of interest in activities, changes in sleep or appetite, increased anxiety, and feelings of hopelessness and guilt.

The risk of SAD increases with age and is more common in women. It also occurs more often in northern climates, such as New England, where winter days are especially short. Research suggests that reduced sunlight may disrupt the body’s internal clock and lead to chemical changes in the brain.

The good news is that SAD can be effectively treated. Light therapy, which mimics natural sunlight, has been shown to reduce symptoms. Vitamin D supplements, psychotherapy, and, in some cases, medication can also help. If you notice symptoms, reach out to a mental health professional.

Loneliness

Loneliness is more than simply being alone; it is the subjective feeling of being disconnected from others. A 2018 Cigna study revealed that nearly half of Americans report sometimes or always feeling alone, with younger generations reporting the highest rates of loneliness. Further research has shown that loneliness increases the risk of premature death by 26 percent and is as harmful to health as smoking 15 cigarettes a day.

Winter can intensify these feelings. Cold weather and shorter daylight hours reduce opportunities to connect, and the holiday season can magnify grief, missing loved ones, or strained family ties. Physical cold has even been shown to increase perceptions of loneliness, creating a cycle of isolation.

Experiences of stigma, discrimination, and rejection can put LGBTQ+ people at greater risk for loneliness. Many individuals report that winter and the holiday season amplify these feelings, especially when coupled with non-affirming environments or family rejection.

Combatting loneliness takes intention. Strategies include:

Invest in relationships: Schedule regular check-ins with family or friends. Even short daily interactions can help.
Stay active: Exercise, especially in a group setting, boosts both mood and connection.
Volunteer: Giving back provides purpose and builds community.
Make new connections: Participating in groups based on shared interests helps you meet new people and build a supportive network.
Limit social media: Too much scrolling often increases feelings of exclusion and comparison.

For All Ages, a nonprofit, creates meaningful opportunities for people of all ages to connect, learn, and thrive, improving mental and physical health along the way. Visit forallages.com for upcoming events and programs. If loneliness feels overwhelming, a mental health professional and peer support groups can provide safe spaces to share experiences.

The Holiday Season

The holidays are often painted as a joyful time, but research from the American Psychological Association shows that 89 percent of U.S. adults experience stress during the winter holiday season. Nearly half say this stress interferes with their ability to enjoy the celebrations.

Top stressors include:

Financial strain: Nearly 60 percent worry about spending too much or not having enough to spend on gifts, travel, and celebrations.
Gift pressures: Finding “the perfect gift” is a source of stress for 40 percent of people.
Missing loved ones: For 38 percent, grief and absence make the holidays painful.
Overloaded schedules: From cooking to cleaning to traveling, 32 percent say the endless to-do lists feel overwhelming.
Family conflict and exclusion: Tensions and feelings of being left out can weigh heavily on mental health.
Overindulgence: Food, alcohol, and disrupted routines can affect both physical and mental wellbeing.

For LGBTQ+ individuals, these challenges often carry an added layer. Many report that the holidays amplify feelings of loneliness, stress, anxiety, and depression, particularly when returning to non-affirming family environments, concealing relationships to avoid conflict, or navigating rejection. The Trevor Project’s “Holiday Crisis Trends” brief reveals that LGBTQ+ youth reach out less to crisis services during holidays like Christmas or Thanksgiving, followed by higher-than-average contacts immediately afterward. This suggests that being physically close to family, or in constrained, non-affirming settings, may limit access to help when it’s needed most.

To cope with holiday stress, it’s important to set realistic expectations, create and stick to a budget, and focus on experiences rather than material gifts. Allowing space for grief, asking for help when needed, and carving out moments of rest can ease pressure. Above all, try to embrace imperfection. The holiday season is about connection and meaning, not flawless execution.

Moving Toward Wellness

Winter can be a time of renewal, reflection, and connection when we intentionally care for our mental health. Whether you’re navigating SAD, loneliness, or holiday stress, taking small, practical steps can reduce challenges and help restore balance. For LGBTQ+ individuals, affirming spaces, supportive networks, and access to culturally competent mental health resources are particularly important.

For more resources, visit Mental Health Connecticut’s Winter Wellness Toolkit, which includes more information, including a section on technology and mental health, activity sheets, stories of success, resources, and more. Follow Mental Health Connecticut on social media @mentalhealthct for uplifting tips and resources. The 2025-2026 Toolkit is presented by Nutmeg State Financial Credit Union.

Together, we can make this winter a season of wellness and connection. Visit mhconn.org/winter-wellness-with-mhc/

Seasonal Impacts on Mental Health