Tips For Employees And Employers To Manage The SAD Reality Of Hybrid Work

• Seasonal Affective Disorder (SAD) is a serious form of depression linked to reduced natural light, particularly affecting those in higher latitudes and predominantly impacting women.
• Employers must recognize and support employees in managing the effects of SAD in the workplace to combat increased absenteeism, reduced concentration, and decreased productivity at work. 
• There are effective policies and interventions that employers can implement to help alleviate the most severe symptoms of SAD for employees in hybrid work environments.

Have you ever gotten uncharacteristically depressed during the winter? You are certainly not alone.

While commonly referred to as the “winter blues,” Seasonal Affective Disorder (SAD) is officially classified as a “major depressive disorder with a seasonal pattern,” most often occurring during the fall and winter months when exposure to sunlight decreases. 

Workers who had enjoyed fully remote work until 2024’s large return-to-office push may be struggling with these symptoms for the first time. 

Hybrid employees, in particular, may notice it more dramatically when they are confined to dark offices instead of consistently having access to more light in home offices. 

Feeling sad about being in the office is different from dealing with SAD, which can have far-reaching consequences for employees and the organizations in which they work.

More Than a Mood

Dr. Adrian Ambrose, Chief Clinical Integration Officer at Columbia University Medical Center, explains that SAD is characterized by recurrent episodes of depression triggered by reduced natural light, particularly in the Northern Hemisphere. 

The symptoms resemble those of typical depression and include feelings of hopelessness, fatigue, irritability, and social withdrawal.

In 2024, internet search interest in SAD surged by 144% in the U.K., highlighting growing awareness of the condition. 

Research shows that approximately 5% of adults experience SAD, with many more individuals — especially those living in areas with limited daylight — suffering from milder symptoms. 

Interestingly, four out of five individuals with seasonal depression are women, and the disorder typically begins between the ages of 20 and 30.  

Dr. Ambrose notes that people living in higher latitudes, such as Scandinavian countries, tend to report higher rates of SAD. 

While the condition is most prevalent during the winter months, some individuals also experience a version of SAD in the summer, marked by symptoms such as anxiety, insomnia, and a loss of appetite.

SAD is associated with a decrease in sunlight exposure, which affects the body’s production of serotonin and melatonin. 

Serotonin is vital for regulating mood, while melatonin influences sleep patterns. 

When sunlight is limited, these chemicals can become imbalanced, leading to disruptions such as insomnia or excessive sleepiness. 

Furthermore, insufficient sunlight decreases vitamin D3 levels (essential for mood regulation and immune system support). A deficiency in vitamin D3 can contribute to the symptoms of SAD.

The severity of SAD symptoms can vary, but they typically include oversleeping, lethargy, loss of motivation, social withdrawal, and changes in eating habits, such as overeating or craving carbohydrates and sweets. 

Individuals with SAD may also experience anxiety, persistent low mood, and a weakened immune function. 

These symptoms often lead to increased absenteeism, reduced concentration, and decreased productivity at work. 

Employers can help employees cope with the challenges of SAD by recognizing its symptoms and offering appropriate support.

Recognizing and Managing SAD at Work

Since the pandemic, remote and hybrid working models have become increasingly prevalent. In the U.K., at least a quarter of the workforce has permanently transitioned to these setups. 

Flexible work arrangements offer more personalized approaches to wellbeing, giving employees greater control over their work-life balance and supporting their mental health. 

However, these arrangements can also present challenges for employers in providing adequate wellbeing support.

Investing in the health of remote and hybrid workers can provide significant business advantages, as some studies indicate that companies could save up to £13.9 million annually through enhanced productivity. 

On the other hand, neglecting mental health issues can lead to significant financial losses and increased hardship for employees. 

Mental health professionals, including Jason Fierstein from Phoenix Men’s Counseling, emphasize the importance of proactive measures to address conditions such as Seasonal Affective Disorder (SAD).

SAD can be more pronounced in remote and hybrid work settings where feelings of isolation are common. Fortunately, technological advances offer new tools to support employees with SAD, including mental health tracking apps, virtual environments simulating sunnier climates, and online therapy services. 

Incorporating these technologies into hybrid work models can provide additional resources for employees, helping them stay engaged and productive. 

Fierstein suggests prioritizing team interactions through regular video calls, virtual coffee chats, or hybrid meet-ups, stating, “Isolation is a key contributor to SAD, and fostering connection — both virtual and in-person — can make a big difference.”

Employers can promote a more supportive culture by encouraging open discussions about mental health. 

Normalizing conversations about conditions such as SAD and promoting the importance of seeking support can help reduce the stigma surrounding these issues. Fierstein emphasizes the need for open communication, noting that men, in particular, may be less willing to share their struggles, making these dialogues essential.

Tips for Employers to Help Manage Seasonal Affective Disorder (SAD) in Hybrid Settings

Recognizing and addressing SAD is necessary for supporting employee mental health and maintaining productivity. 

In hybrid work settings, several strategies can help mitigate the effects of SAD:

1. Environmental Adjustments

Creating a supportive work environment is essential. Employers can reduce the impact of SAD by providing light therapy lamps, encouraging outdoor breaks during daylight hours, and ensuring office spaces have ample natural light. 

Employers can advise employees on optimizing home workspaces for natural light exposure and recommend light therapy devices as additional treatment options.

2. Flexible Work Arrangements

SAD sufferers may benefit from flexible schedules that allow them to work during daylight hours when they feel most energetic. 

Employers can allow remote work on gloomy days or offer flexible hours to help employees manage symptoms more effectively. According to Ozan Toy, Chief Medical Officer at Telepsychiatry, flexibility is essential for mental health support.

3. Encourage Self-Care and Social Activities

Employers should promote mental health by allowing regular breaks, promoting exercise, and providing wellness resources, such as counseling or mental health workshops. 

Mental wellbeing therapists Matt Sosnowsky, founder of Philadelphia Talk Therapy, and Jeanne Cross, co-owner of the EMDR Center of Denver, recommend virtual wellness seminars, self-care activities, and hybrid meet-ups in natural light to reduce isolation and help employees manage SAD.

4. Provide Mental Health Resources

Despite 87% of employees having access to mental health resources, only 23% use them. Employers should actively promote these resources, including Employee Assistance Programs (EAPs), counseling, and online platforms for easy access. 

Mental health awareness campaigns can reduce stigma and encourage employees to seek support when needed.

 5. Develop a Supportive Work Culture

A recent Allwork.Space Future of Work Podcast episode highlights how creating a supportive work culture is essential for hybrid workers. Employers can provide regular check-ins and constructive feedback to help employees cope with SAD.

6. Optimize the Workplace Environment

Enhancing workplace environments can alleviate SAD’s effects. 

Simple improvements, such as increasing natural light in the office, creating quiet zones for focus, and providing social spaces, can support employee wellbeing. Ensuring a home office includes natural light and quiet areas is equally beneficial for hybrid workers.

7. Encourage Vacation and Time Off

Offering additional vacation days or long weekends during the winter can help employees recharge and combat the fatigue associated with SAD. 

Sosnowsky also advocates for proactive time-off policies to boost morale and productivity during the winter months. Finally, encouraging employees to take time off during the winter months can significantly reduce the burden of SAD.

 8. Become More SAD-Aware

Employers must recognize the symptoms of SAD, including increased absenteeism, concentration difficulties, fatigue, mood changes, and social withdrawal. 

Identifying these signs allows employers to provide necessary support and accommodations, helping employees manage SAD and maintain a productive work environment.

By adopting these strategies, employers can create a positive, supportive environment for employees, reducing staff turnover and absenteeism while ensuring long-term productivity.

Employers can create a positive, supportive environment for employees, reducing staff turnover and absenteeism while ensuring long-term productivity.

Tips for Hybrid Employees to Manage Seasonal Affective Disorder 

Managing Seasonal Affective Disorder (SAD) is essential for maintaining productivity and wellbeing. 

Here are some expert tips and strategies for employees to manage SAD effectively:

1.Prioritize Self-Care and Routine

Ozan Toy, MD, advises employees to maintain a structured routine, seek natural light during the day, and stay connected with colleagues for emotional support. He recommends using a sun lamp in the morning to mimic sunlight, significantly boosting mood and energy levels whether working from home or the office.

2.Use Light Therapy and Connect with Healthcare Providers

Matt Sosnowsky suggests using a sunlamp, especially on work-from-home days, as just 10 minutes in the morning can positively affect mood. He also emphasizes the importance of staying connected with healthcare providers, recommending regular check-ins with your primary care physician and therapist to prepare for the winter months. This proactive strategy ensures effective adjustments to medications or treatment plans if required.

3.Take Sunlight Breaks and Stay Active

Employees should take breaks to get outdoors for sunlight or use light therapy boxes if natural light is insufficient. Simple exercises such as stretching can help maintain energy levels throughout the day. Regular physical activities—including walking, stretching, and yoga—can boost endorphins and improve overall mood.

4.Organize Tasks and Manage Stress

Breaking tasks into smaller, manageable steps can help combat dips in motivation. Mindfulness and breathing exercises can reduce anxiety and increase emotional resilience, contributing to better stress management.

5.Socialize and Maintain a Routine

Staying connected with colleagues through virtual coffee breaks or regular check-ins can help combat feelings of isolation. Establishing consistent sleep and work routines provides normalcy and structure, which is especially beneficial during the darker winter months.

6.Prioritize Self-Care and Professional Help

Engage in relaxation activities that boost mood, such as hobbies and creative outlets. Paying attention to a nutrient-rich diet and avoiding excessive caffeine and sugar can prevent energy crashes. 

If needed, seek support from mental health professionals, utilizing Employee Assistance Programs (EAPs) that many employers offer for counseling and other resources.

7.Maintain a Healthy Lifestyle and Work-Life Balance

Maximize natural light in your workspace, and consider using light therapy lamps. Set clear boundaries between work and personal life to prevent burnout, designating a specific area in your home for work and taking regular breaks. 

Staying informed about best practices for remote work and being adaptable to changes can ensure your work environment continues to support your mental health effectively.

By taking these steps, employees can better manage the impact of SAD in hybrid settings and maintain wellbeing and productivity even during the darkest months of the year.

If you are experiencing symptoms of Seasonal Affective Disorder (SAD), it is important to consult with a qualified healthcare professional. Seeking professional advice ensures you receive the appropriate care to manage your symptoms effectively.