The winter solstice on Saturday, December 21, brings the shortest amount of daylight of the year. In the darkest days of December, those of us in the Northern Hemisphere wake up in the dark and leave work in the dark. Even when it’s light outside, gray winter days can just be dismal.

Seasonal affective disorder, or SAD, affects 10 million people in the U.S. alone. While the cause isn’t certain, doctors believe seasonal depression may be related to increased melatonin produced in darkness. Those with SAD may also have lower levels of serotonin, a brain chemical that influences mood, in the winter.  

“Getting through the workday with a mental health issue such as seasonal depression can feel like an uphill battle,” writes licensed social worker Melody Wilding in The Muse. “That’s because SAD can impact everything from your productivity and focus to relationships with your co-workers and boss.”

Wilding notes some do’s and don’ts to help maintain equilibrium in the workplace:

Don’t Disregard Symptoms 

Seek help from your doctor to get a diagnosis and treatment recommendations if you become extra sensitive to stress, avoid social interaction with your colleagues, and lose interest in your job or tasks you usually enjoying doing. Other signs of SAD include oversleeping and intense cravings for sweet afternoon snacks. 

Do Focus on Your Health 

You may feel better if you prioritize healthy behavior such as exercise, eating nutritious foods, and getting enough sleep. But if you’re feeling low, looking for a new job or going to networking events should go on the back burner. 

Do Give Yourself a Break 

Sometime the mental fog that accompanies SAD can make accomplishing tasks difficult. This is not the time to volunteer for extra assignments and perhaps there are items you can take off your to-do list. To stay focused, break down big projects into smaller steps or try to work in short, 20-minute bursts with short breaks in between. 

Don’t Put Yourself Down 

Don’t judge yourself because you are adjusting your workload. High achievers may worry that they’re lazy or not good at their jobs. “Remember, seasonal depression has a biological basis and impacts the body’s hormones and brain. It’s a real medical issue that can lead to problems concentrating and low energy—it’s not simply a matter of willpower and forcing yourself to work harder,” Wilding writes. 

Do Lighten Up 

Light boxes that simulate sunshine can help your brain produce more serotonin. If you’re able to sit near a window or walk outside during lunch on sunny days, this may also boost your mood. Remember that the winter solstice is the shortest day of the year. For the next six months, daylight will lengthen, and hopefully your outlook will become brighter as well.