By Sunita Punjabi, PhD
Seasonal Affective Disorder (SAD), often referred to as “seasonal depression,” is a type of major depressive disorder with a seasonal pattern, most commonly occurring in the fall and winter months. According to recent peer-reviewed studies (Roecklein & Rohan, 2023; Melrose, 2024), SAD is strongly linked to disruptions in the circadian rhythm and reduced serotonin activity, triggered by decreased daylight exposure. Current research emphasizes:
Light therapy (phototherapy) as the most evidence-based treatment, regulating circadian rhythm and increasing serotonin availability.
Cognitive Behavioral Therapy for SAD (CBT-SAD) targets maladaptive thought patterns specific to seasonal triggers.
Lifestyle interventions (exercise, sleep hygiene, and vitamin D supplementation) as effective adjuncts.
Emerging research also highlights the interaction of stress, the meaning-making part of our brain, and resilience in predicting who develops SAD and how well they recover.
Carl Jung: Humans as Meaning-Making Beings
What should be a joyous season can amplify stress, grief, and unrealistic expectations. Aaron Beck and Albert Ellis identified irrational beliefs and cognitive distortions that commonly intensify depression. In the absence of clarity of purpose, the brain will fill in the gaps and create meaning by default. Without clarity for “why” we do what we are doing, the brain will default into meaning that is not worthy of who you are.
A famous doctor of psychology called the brain “meaning making”. The brain is constantly interpreting the events, both external and internal, moment to moment. Most of us run around assuming that the meanings our brains created are facts. The brain can become so stressed that it may develop irrational beliefs. The following is a list of irrational beliefs that were identified across different cultures and languages. They may sound ridiculous, but notice how your brain conforms to some of these conclusions.
Common Cognitive Distortions (By Dr.Arron Beck)
All-or-Nothing Thinking: “If my holidays aren’t perfect, they’re a total failure.”
Mental Filter: Focusing only on loneliness or financial stress, while ignoring positive connections.
Catastrophizing: “If I don’t give the perfect gift, everyone will be disappointed.”
Should Statements: “I should feel happy because it’s the holidays.”
Personalization: Blaming oneself for family conflicts or others’ unhappiness.
Irrational Beliefs (by Dr. Robert Ellis)
“It is an absolute necessity to have love and approval from others during the holidays.”
“It is horrible and catastrophic when things do not go the way I want them to go.”
“People and things should turn out better than they do; it’s awful if they don’t.”
“I must be unfailingly competent and perfect in all I undertake.”
“My general worth depends upon the goodness of my performance and the degree to which people approve of me.”
These distortions, when left unchecked, magnify holiday stress into full-blown depressive spirals. Moving Toward Healing:
An integrative approach to seasonal depression blends:
Evidence-based treatment (light therapy, CBT-SAD, medication when appropriate).
Jungian reframing, seeing depression as a call to rediscover inner meaning.
Intentional meaning-making, which may involve reframing, aligning daily living with deeper values to transform the season into a time of growth.
Cognitive restructuring, identifying and challenging irrational beliefs that intensify holiday stress.
By addressing both the biological and existential roots of seasonal depression, individuals can transform the darker months into opportunities for renewal, connection, and meaning.
For more information, contact Dr. Sunita Punjabi, Brain Coach Founder, at (210) 332-5298 or visit braincoachtx.com.
