Seasonal Affective Disorder (SAD) is often called "seasonal depression" – and sometimes more lightheartedly – "winter blues". Whichever the name we go with though, SAD can be a real problem. It can make you feel like you are upset for no particular reason, have no energy for anything, and cause a variety of other disruptions in your life. For expats, SAD gets even more complicated – as you are probably already dealing with a rollercoaster of emotions that comes with living abroad. So, how do we deal with it?
Is Seasonal Affective Disorder (SAD) even real?
The short answer to this question is "yes." And this answer comes from science itself.
For example, one study conducted in Norway revealed that a lot of people (particularly those with depressive tendencies) experienced heightened sensitivity to seasonal variations in daylight. The study used accelerometer-based monitoring to link decreases in physical activity and sleep problems to prolonged darkness.
Another study has looked into the relationship between seasonal changes and mood shifts – primarily in people who live in the regions with extreme variations in daylight. It concluded that Seasonal Affective Disorder (SAD) is especially prevalent in northern latitudes. This happens because prolonged winter darkness messes with our natural circadian rhythms, reducing serotonin levels critical for maintaining emotional stability.
And, if you are an expat adjusting to a new life in such climates, this phenomenon can make your feelings of homesickness and cultural disconnection even more pronounced.
But does this mean that relocating to a sunnier destination will make your SAD feelings go away? Well, not exactly. While warmer climates may offer an initial mood boost, expats moving to these destinations often experience "reverse nostalgia". As time goes by, they may actually start to miss the seasonal rhythms of their home countries, even if the seasons are colder and way less "pleasant" in the general sense. Funny isn't it?
How to deal with SAD?
Start by understanding your triggers
One of the most direct triggers of mood shifts for expats is exposure to unfamiliar weather patterns. For example, if you are not used to gloomy winters with minimal sunshine, moving to northern latitudes will disrupt your circadian rhythms and reduce serotonin production. And this is the most common cause of Seasonal Affective Disorder (SAD).
Then again, if you move to a tropical or desert climate, you may begin to experience irritability, and feelings of confinement if you are used to seasonal changes. You may also start to miss the way a certain month looks and feels back home – and this takes us to our next trigger.
The absence of familiar seasonal traditions can bring up a lot of emotions. For instance, an expat from the U.S. may often find Thanksgiving hard to replicate abroad because it may not be celebrated at all in their new destination. Even "popular" holidays like Christmas can be tough, especially if you are moving to a different climate. The way your favorite winter holidays feel will be very different in Bangkok or Dubai – compared to London or Paris. I can use myself as an example here. When I first moved to Shenzhen (China), I remember spending one Christmas just sitting in Starbucks - because the exaggerated holiday decorations there made me feel a little but at home. Then again, my Chinese colleagues also expressed feelings of sadness when spending Chinese New Year abroad because they found it exceedingly difficult to follow their traditions.
Another aspect of the same issue is being an expat in an unfamiliar culture during big national holidays and traditional celebrations – that you do not feel part of. Many expats talk about challenges in integrating into local communities during significant holidays. And this is understandable. These celebrations are often deeply rooted in family or long-standing friendships. Without a strong local support network, this can be a very challenging time for an expat, making them feel (yet again) that they will always be the odd one out.
But what should we do to get out of SAD?
The first answer is painfully simple - physical and outdoor activity can significantly alleviate symptoms of SAD. And we even have some first-hand experiences to back it up.
Peter, who moved to Copenhagen for work, found himself being quite sad during winter time. "I was moved by my company from Zhuhai (China) to Copenhagen, because this is where all our designs were made. I was very happy in Zhuhai, which is in the South, and you can work under a palm tree in a T-shirt all year round. Denmark is a different story. Winters are very cold and quiet, and I found myself just feeling unhappy. I was even thinking of asking to relocate back (even though I was getting a higher salary here) - but then a friend invited me to a skiing group. I didn't even know that skiing was big in Copenhagen. But there are groups and clubs, and we even go on ski trips between different cities for several days. I am now all in with this, and skiing is what my winters are about".
Physical activity is a known mood booster. If you feel like you don't belong in a new climate, this could be because you simply don't yet know how to use it best. Look into athletic activities that can help you not only keep you entertained but also help you discover the hidden benefits of your new environment.
Build new seasonal traditions. You can try blending elements from your home culture with those of your host country and create new meaningful celebrations that will be unique to you and your family and friends. For example, if we go back to Thanksgiving – consider hosting a dinner for fellow expats and local acquaintances to share the experience and add in a cultural exchange element. In return, you may be invited to one of the local celebrations or holidays – in fact, it may be a good idea to express this wish openly when talking with your local colleagues and friends.
Technology makes staying in touch easier than ever. If you can't celebrate the holidays you love and miss exactly the way you would back home, innovate on the tradition. A Zoom Christmas may start off awkward at first, but it can actually be a fun new tradition that will help you stay connected with family and will make for an interesting memory to look back on – you can even record it for the family archive.
How can employers help expats deal with SAD?
Employers play a crucial role in supporting expats following relocation. And devising several expat-friendly policies can be a real game changer here. For example, consider implementing flexible vacation time during seasonal shifts. Providing access to counseling or mental health services can be another vital measure. Some companies offer Employee Assistance Programs (EAPs) with therapists experienced in expat-specific issues – and this can be very helpful for expats struggling to adjust.
You can also create opportunities for expats to connect during holidays or seasonal periods. Cultural exchange nights, holiday dinners, outings to local festivals, learning sessions about local culture and celebrations can all make expats feel happier in their new environment.
Overall, learning to adjust to a new environment – both culturally and climatically – is always a challenge. As an expat, do not be afraid to look at it as such. Acknowledging the difficulty will open you up to more proactive steps: asking friends and family for help, negotiating favorable policies with your employer, discovering new traditions and activities – and more. And the happier you are, the less SAD you will experience.
