The winter season can bring up new or returning seasonal challenges. Although there can be joy and excitement this time of year, there can also be genuine difficulties and strain. It can be helpful to invite a compassionate mindset when communicating with colleagues and your family members this time of year. You may or may not be aware of the challenges others are anticipating or experiencing, and you may or may not choose to share about your own difficulties. 

Being trauma-informed in winter and around the holiday season looks like asking curious, open-ended questions and not assuming that someone's experience will look like your own. All experiences this time of year are welcome, and there isn't one right way to approach winter or the holidays. 

There is a wide range of experiences. Reflecting on your own thoughts about snow days, cold weather, time off from work, holidays, family, travel, gift-giving and receiving, and loss can help you better understand what you may need to support yourself this time of year. Considering different perspectives around these topics can also invite more compassion, curiosity, and kindness toward others: 

• Snowy, cold weather and snow days may be welcome and exciting for some, bringing back happy childhood memories of sledding, snowball fights, and hot chocolate. They can also contribute to feelings of worry about driving in the weather, stress of arranging alternative childcare, and bring back unhappy childhood memories about this time of year.  

• Some colleagues may feel ready for breaks from school or work and eager for time off, and other colleagues may not be looking forward to increased time at home or a change to their typical routine. 

• The added financial pressure this time of year to give thoughtful gifts or make the season memorable for loved ones may feel overwhelming for some, especially in times of increased financial strain. While others may experience fewer financial difficulties or have more time, energy, or excitement about making gifts. 

• This is a busy time of year for travel. Some people traveling are lucky and don't experience any delays or challenges, while others may have more interrupted travel that's out of their control. Likewise, traveling can seem exciting and fun to one person and overwhelming or scary to another. 

• Many people celebrate some holidays this time of year in alignment with paid days off from school and work. Others celebrate meaningful holidays on typical school or work days, or celebrate their more meaningful holidays at another time of year. 

• It's common for thoughts about family to come up during winter and a new year. Thinking about what winter looked like with family in years past, missing family members who are no longer with you, wishing your relationship with certain family members looked different, or feeling grateful for the biological or chosen family surrounding you. 

These multiple perspectives are shared in part to highlight the wide range of common experiences this time of year. Know that countless other perspectives of joy, difficulty, challenge, and excitement aren't mentioned here and may be impacting you or your colleagues. 

Communicating with Care

• Be curious about others' plans during upcoming MCPS holidays and systemwide closures. Ask questions to learn more rather than assume how someone feels. The same applies when you return from winter break. Instead of asking questions like, "Did you have a great break?", which assumes great is the default experience, you might ask, "What was something memorable over the break?" or explore what else you're curious about. Consider your role in helping create an environment where all experiences are welcome.

• Use inclusive communication with others to help them feel welcomed in your seasonal messages rather than left out.

• Be open to learning about values and traditions that are different from your own. Respect that others have different preferences.

• Practice kindness toward others and yourself.

Ways to Cope

• As you reflect on the seasonal challenges you might encounter this time of year, allow yourself to experience a range of emotions. Gratitude and joy can coexist with grief, sadness, and anger. 

• Recognize that you're in choice of what you share with others. Set boundaries that support you and honor your needs.

• Take breaks to move your body, breathe deeply, connect with nature, or engage in any other safe activities that bring joy and comfort. 

• Listen to your body. Eat when you are hungry and practice non-judgmental language around comfort foods and treats. Stay hydrated with plenty of water. Sleep and rest when you can. Get up to move or stretch your body when you feel stiff or sore. 

• Ask for help from friends, loved ones, or professionals when you need more support.

What is seasonal affective disorder?

Many people go through short periods when they feel sad or unlike their usual selves. Sometimes, these mood changes begin and end when the seasons change. Many people feel "down" or have the "winter blues" when the days get shorter in the fall and winter and feel better in the spring when longer daylight hours return.

Sometimes, these mood changes are more serious and can affect how a person feels, thinks, and behaves. If you have noticed significant changes in your mood and behavior when the seasons change, you may be experiencing seasonal affective disorder (SAD).

In most cases, SAD symptoms start in the late fall or early winter and go away during the spring and summer, known as winter-pattern SAD or winter depression. Other people experience depressive symptoms during the spring and summer months, known as summer-pattern SAD or summer depression. Summer-pattern SAD is less common.

What are the signs and symptoms of SAD?

SAD is a type of depression characterized by a recurrent seasonal pattern, with symptoms lasting about 4−5 months out of the year. The signs and symptoms of SAD include those associated with depression as well as disorder-specific symptoms that differ for winter-pattern versus summer-pattern SAD.

Not every person with SAD experiences all the symptoms listed below. Learn about signs and symptoms of depression.

Symptoms of depression can include:

• • Persistent sad, anxious, or “empty” mood most of the day, nearly every day, for at least 2 weeks

  • Feelings of hopelessness or pessimism

  • Feelings of irritability, frustration, or restlessness

  • Feelings of guilt, worthlessness, or helplessness

  • Loss of interest or pleasure in hobbies and activities

  • Decreased energy, fatigue, or feeling slowed down

  • Difficulty concentrating, remembering, or making decisions

  • Changes in sleep or appetite or unplanned weight changes

  • Physical aches or pains, headaches, cramps, or digestive problems that do not have a clear physical cause and do not go away with treatment

  • Thoughts of death or suicide or suicide attempts

For winter-pattern SAD, additional symptoms can include:

• • Oversleeping (hypersomnia)

  • Overeating, particularly with a craving for carbohydrates, leading to weight gain

  • Social withdrawal (feeling like “hibernating”)

For summer-pattern SAD, additional symptoms can include:

• • Trouble sleeping (insomnia)

  • Poor appetite, leading to weight loss

  • Restlessness and agitation

  • Anxiety

  • Violent or aggressive behavior

Winter-pattern SAD should not be confused with “holiday blues”—feelings of sadness or anxiety brought on by stresses at certain times of the year. The depression associated with SAD is related to changes in daylight hours, not the calendar, so stresses associated with the holidays or predictable seasonal changes in work or school schedules, family visits, and so forth are not the same as SAD.

National Institute of Mental Health. Seasonal Affective Disorder. U.S. Department of Health and Human Services, National Institutes of Health. Retrieved November 6 2025, from https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder. 

The EAP is excited to share upcoming events available to MCPS employees.

• December 11, 2025 at 12:00 p.m.: Caring for Yourself while Leading Others: Leader Well-Being. Register on PDO Course #92916, section 143000 (open to all employees in a supervisory or administrative position, or leading other staff).

• December 11, 2025 at 5:00 p.m.: Building Foundations of Caregiving with the Alzheimer's Association. View the flyer and follow this link to RSVP.

• December 16, 2025 at 4:00 p.m.: Recognizing and Responding to Stress. Register on PDO Course #91821, Section#: 143321 (SPT10). 

• December 16, 2025 at 5:00 p.m.: Financial Planning in Uncertain Times with the Foundation for Financial Education (F3E). View the flyer and register. 

• January 20, 2026 at 5:00 p.m.: Maximizing Your Financial Plan with F3E. View the flyer and register. 

• January 21, 2026 at 5:00 p.m.: Communicating Effectively with the Alzheimer's Association. View the flyer and follow this link to RSVP.

• January 26, 2026 at 12:00 p.m.: Caring for Yourself while Leading Others: Cultivating Psychological Safety. Register on PDO Course #92917, Section #143006. (open to all employees in a supervisory or administrative position, or leading other staff).

• February 5, 2026 at 5:00 p.m.: Managing Money: A Caregiver's Guide to Finances with the Alzheimer's Association. View the flyer and follow this link to RSVP.

• February 17, 2026 at 5:00 p.m.: Strategic Allocation with F3E. View the flyer and register. 

 You may also visit the EAP website and scroll down to Upcoming Events to view the calendar.