As if balancing work, parenting, and a mountain of laundry wasn’t enough, the colder months can bring on an extra challenge for many working moms: Seasonal Affective Disorder (SAD). This type of depression, triggered by the change in seasons (usually winter), can leave even the most organized, multitasking moms feeling drained, irritable, and overwhelmed.

While there’s not a ton of research specifically focusing on working moms and SAD, the science behind it is crystal clear. SAD can impact anyone, and stressed-out mums are especially vulnerable. Let’s dive into how Seasonal Affective Disorder can affect you. You will also learn how and why working moms might be more susceptible to it. Then you’ll learn 6 practical ways to keep the winter blues at bay.

What is Seasonal Affective Disorder (SAD)?

SAD is a type of depression that typically occurs during the fall and winter months when daylight hours are shorter. According to the National Institute of Mental Health, SAD is linked to a biochemical imbalance in the brain triggered by a lack of sunlight. This then disrupts your body’s internal clock and leads to feelings of depression, low energy, and increased sleep. You can read more about SAD on the NHS’s website here.

SAD affects around 5% of the U.S. population, but women are four times more likely to be diagnosed than men. Combine this with the already exhausting life of a working mom. It’s no wonder that SAD can hit harder for this group.

In addition to SAD, women (and mothers in particular) are more at risk of burnout than men. Click here to learn how to stop burnout in working moms in their 40s.

Why Stressed Working moms Are More Vulnerable to SAD

1. Already high stress levels
   Working moms already face chronic stress from juggling careers, parenting, and home life. Add seasonal depression into the mix, and those feelings of being overwhelmed, irritable, and exhausted can skyrocket. When SAD sets in, it amplifies the strain working moms are already under.
2. Lack of time for self care
   As a working mom, finding time for yourself is, on occasion, like finding a needle in a haystack. During the winter months, the lack of sunlight can reduce your body’s production of serotonin (the “feel-good” hormone) and throw off your sleep cycle, making you feel even more tired. With little to no time for self-care, the symptoms of SAD can go unnoticed and untreated.
3. Reduced physical activity
   With darker mornings and colder evenings, it’s even harder to squeeze in time for exercise or outdoor activities. The reduced physical activity is a double-edged sword for working moms. Exercise is a proven mood booster and helps combat the symptoms of SAD .
4. Constant indoor time with kids
   Let’s be real: winter means less outdoor time for your kids, which equals more chaos in the house. The constant noise and demands can feel like sensory overload, increasing irritability and emotional fatigue—both common symptoms of SAD. The darker months already have a way of sapping your energy, and dealing with cabin-fevered children just makes it worse. Spending more time indoors with your kids also means less daylight exposure for you. This also directly contributes to the development of SAD.

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6 Practical Ways for Working moms to Combat Seasonal Affective Disorder

1. Make the most of natural light Sunlight is your best friend when it comes to combating SAD. Even if it’s freezing outside, try to spend at least 20 minutes in natural light during the day. Sit near windows when possible, or take a short walk during lunch. If you’re stuck indoors, consider using a light therapy box, which mimics sunlight and has been proven to help alleviate symptoms of SAD. Ensure that your light box emits light to a MINIMUM of 10,000 lux. If you’re based in the UK, you could try this lamp from Amazon (aff link). Bonus: A short midday walk can also help you recharge and improve focus, making you more productive when you return to work.
2. Move your body (even when you don’t want to) It’s hard to get motivated to exercise when it’s cold and dark outside, but staying active is crucial for managing SAD. Even 20 minutes of movement can make a big difference in your mood. Try quick, high-energy exercises like dancing in your living room or following a short online workout during nap time. If you can do your exercise outside in daylight, even better. A 20 minute brisk walk will help get the blood pumping, and boost your mood (see above). The key is consistency, not perfection.
3. Eat for energy and mood Comfort food is tempting in the winter months, but high-carb, sugary snacks can lead to energy crashes. Focus on eating a balanced diet rich in fruits, veggies, lean proteins, and healthy fats to keep your energy steady. Foods rich in omega-3 fatty acids (like salmon and flaxseeds) are particularly great for boosting mood and brain health.
4. Schedule “You Time” (even just 10 minutes) You don’t have to carve out hours of self-care to make a difference. Small, intentional breaks can do wonders for your mental health. Whether it’s a 10-minute coffee break in silence, reading a book before bed, or simply sitting by the window with a cup of tea, these little moments help you recharge. Scheduling “you time” is crucial, especially when SAD has you feeling run down.
5. Connect with your support system SAD can make you feel isolated, and it’s easy to withdraw from social connections. But staying connected to your support system—whether it’s friends, family, or other mums who understand—is essential. A simple phone call or video chat can boost your mood and remind you that you’re not alone in this struggle. Sharing how you feel with someone who understands can be incredibly validating.
6. Consider professional help If SAD symptoms are significantly impacting your ability to function, it might be time to seek professional help. Speaking with a doctor can provide additional strategies or treatments (like light therapy or antidepressants) to help you manage the seasonal depression. You don’t have to navigate this alone, and there’s no shame in seeking help when you need it.

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final thoughts: Take Control of SAD Before It Takes Control of You

Seasonal Affective Disorder can turn an already stressful life into an overwhelming one for working moms. The darker days can sap your energy, increase irritability, and make it harder to focus at work or stay patient at home. But the good news? There are ways to take control of SAD before it takes control of you.

By making small adjustments—like getting more sunlight, staying active, and prioritizing self-care—you can keep the winter blues at bay. Remember, you’re not alone, and even on the hardest days, there are simple strategies to help you feel a little more like yourself.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Whilst the author of this piece is a doctor, if you think you may have SAD, please consult a healthcare provider.