By Max Hollander
The air is cold, the days are short, and the nights are long. This is when we need light the most. It is also when we tell the story of Hanukkah. This story has everything: bravery, resilience, miracles, and hope. Most importantly, it has light.
Changing seasons has been linked to mental health concerns, possibly because people tend to go into “hibernation mode.” They stay inside rather than spending time with others, which can magnify depression. This dynamic can affect any of us, even if we’re not aware of it, and we might find ourselves feeling a little less energetic than usual. It can also affect some individuals in small—what we call “subclinical”—ways, meaning we may experience a few mild or moderate symptoms, but not enough to be diagnosed technically. That does not make our experience any less real or valid.
Seasonal affective disorder (SAD) is a form of depression that occurs during seasons with reduced sunlight, leading to low mood, increased fatigue, and changes in sleep and appetite. In fact, December is SAD awareness month, according to the National Alliance on Mental Illness (NAMI). People with SAD may experience symptoms similar to other types of depression, or they may endure a worsening of existing symptoms, such as:
- Hypersomnia (sleeping more or too much)
- Fatigue and decreased energy, especially during the day
- Overeating, craving carbohydrates
- Difficulty concentrating, “brain fog”
- Social withdrawal
This condition tends to be more common in northern latitudes, particularly among younger individuals and women. The increased stress, low mood, and irritability stem from the pressures of this time of year and lead to what many call “seasonal blues,” which is different from full-blown SAD. Most people need to track their moods over at least two years to be able to fully understand if they are experiencing SAD.
On overcast days with limited sunshine, the body also tends to produce less vitamin D (affecting mood, focus, and energy), serotonin (a neurotransmitter associated with happiness), and more melatonin (a chemical associated with depression, sleepiness, and fatigue).
Research in both humans and animals shows that ultraviolet light can trigger a cascade of hormonal, immune and neurochemical responses that influence mood—including shifts in endocrine hormones like cortisol and melatonin (which regulate stress and sleep-wake cycles), immunologic signals such as cytokines (messenger proteins that help coordinate inflammation) and neurohumoral factors like serotonin and endorphins (brain-body chemicals involved in well-being and reward). Light therapy, exercise, psychotherapy, and medication have all proven to be effective in treating seasonal depression.
Light is crucial to surviving the winter, and lighting candles is an important part of most Jewish holidays, especially Hanukkah. When we light the Hanukkah candles, we are bringing more light to the world, and we are warming our hearts by reminding each other we aren’t alone in this dark, cold season.
When we put our menorahs in our windows for others to see, we aren’t just reminding each other of the miracle of Hanukkah, but also that we aren’t alone.
Add some light to your life with these self-care practices:
1. Light Therapy (Bright Light Therapy)
Using a 10,000-lux light box for 20–30 minutes each morning can reduce symptoms by regulating circadian rhythms and boosting serotonin.
2. Cognitive Behavioral Therapy for SAD (CBT-SAD)
CBT-SAD targets negative thought patterns and helps build coping strategies specific to seasonal depression.
3. Regular Physical Activity
Regular exercise improves mood, boosts endorphins and supports circadian rhythm regulation.
4. Vitamin D Supplementation (If deficient)
Low Vitamin D levels can contribute to depressive symptoms. Supplementation should be guided by a healthcare provider.
5. Spending Time Outdoors / Maximizing Natural Light
Morning exposure to natural light—outdoors even on cloudy days—helps regulate mood-related circadian rhythms.