Shorter days = less light = less energy

Seasonal Affective Disorder (SAD) is real. Less sunlight can tank your energy, mess with your sleep, and stir up depression. Where you live and how much you move during the day matters.

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Social pressure to “feel festive”

Movies, music, and Instagram feeds tell us the holidays should feel magical. So when they don’t? Guilt, shame, and loneliness sneak in.

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Comparison culture on blast

We compare our insides to everyone else’s outsides.

Spoiler alert: nobody’s life matches the highlight reel. But our brains still fall for it.

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Unprocessed grief and unspoken stress

Whether you’re missing someone, burnt out from caretaking, or simply not in the mood to “celebrate”—there’s rarely room to opt out without feeling like you’re doing it wrong.

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What can you do when holiday depression creeps in?

1. Call it what it is.

You’re not lazy. You’re not dramatic. You might be experiencing seasonal depression, and pretending it’s not happening only makes it worse. Awareness = power.

2. Build a plan that’s yours.

Skip the party. Volunteer. Do movie marathons in your coziest socks. The goal isn’t to impress anyone—it’s to survive the season in a way that feels real and good to you.

3. Move your body.

Even a 10-minute walk outside can help reset your brain chemistry. No, it won’t “fix” everything—but it might get you through the next hour. And that counts.

4. Limit the scroll.

Your nervous system doesn’t need five hours of forced cheer and perfectly filtered tree pics. Take breaks from social media—especially when you're feeling fragile.

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What about therapy? Will it help?

If your symptoms are sticking around—or getting louder—yes, absolutely. And no, you don’t have to wait until after the holidays to get support.

At Sanare, we offer Turning Point Programs—four-day-a-week group therapy tracks that meet virtually or in person. You don’t have to fake a smile. You don’t have to have it all figured out. You just have to show up—and we’ll take it from there.

We also offer Elevated Support if you need something more immersive, one-on-one therapy, and referrals to trusted partners if it turns out you need a different kind of care.

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What else can help when depression hits hardest?

Light therapy

A full-spectrum light box in the morning can do wonders. Especially if you're waking up tired and dragging through the day. Use it early, daily, and consistently for best results.

Vitamin D & medication

Talk to your doctor. Low Vitamin D and serotonin levels are linked to seasonal depression—and both are treatable. Meds like Bupropion or SSRIs can help ease the weight without dulling who you are.

Deep processing

Our therapists also integrate EMDR, somatic therapy, and movement-based practices to support your healing from the inside out—especially if what’s coming up this season goes deeper than the holidays.

Mindfulness & meditation

You don’t have to sit cross-legged for an hour. A few minutes of intentional breathing, light stretching, or guided reflection can ground you when your thoughts spiral.

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What if I don’t feel festive at all?

That’s allowed.

You’re not a failure for needing rest. You’re not weird for feeling off. And you’re definitely not the only one.

In fact, nearly 90% of adults report feeling stressed during the holidays. You’re not alone. You’ve just been taught to smile through it.

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You deserve to feel better. Even now.

Here’s what happens when you reach out to Sanare:

1. You’ll talk to a real human—no forms, no robots.
2. We’ll schedule your first consult within 48 hours.
3. You’ll meet virtually or in person with a therapist who actually gets it.
4. You’ll start showing up for yourself—maybe scared, maybe skeptical, but no longer alone.
5. And you’ll begin gathering the tools to not just survive the season—but reshape how it impacts you moving forward.

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Your joy doesn’t need to be earned. And your pain doesn’t make you weak.

Whether your holiday feels like a fresh wound, a heavy silence, or a mix of both—there’s a way through it.

We'll help you find it.