The holidays often bring opportunities to reconnect, share meals, exchange gifts, and enjoy time with loved ones. But for some, this season can feel heavy rather than joyful. If you notice your mood and energy shift significantly as the days grow shorter, you may be experiencing Seasonal Affective Disorder (SAD). To better understand why this time of year can be especially challenging—and how loved ones can offer meaningful support—we spoke with several clinicians from The Juniper Center for their insights and guidance.

The Holidays Can Be Triggering for Someone

While the holiday season is often associated with joy, anticipation, and meaningful traditions, it can also be emotionally triggering for some people. Certain sights, sounds, or gatherings may resurface difficult memories or past experiences. As Juniper Center clinician Sonja Vaintrub explains, “for those grieving a loss, the emphasis on family and togetherness can amplify feelings of loneliness. Financial strain from gift giving and social events can create significant anxiety.” These reminders can leave someone feeling isolated or disconnected—even when surrounded by loved ones. Keeping this in mind can help us approach others with empathy, recognizing that not everyone experiences the season the same way and that listening to their stories can make a meaningful difference.

Understanding “Cognitive Dissonance”

Feeling depressed during the holidays can make it difficult for someone to participate in celebrations, even when surrounded by loved ones. Many people feel pressure to “put on a smile” and appear festive, despite struggling internally. Juniper Center clinician Erica Hungerford explains that “depressed folks may put pressure on themselves to try to ‘fake it,’ which can drain their already low social energy. Some may feel their depression would be too much of a burden on friends and family, or worry they’ll be judged if they aren’t happy or festive, leading them to avoid holiday celebrations—which can worsen symptoms.” Understanding this dynamic is essential. Offering a supportive, nonjudgmental presence can help loved ones feel seen, valued, and less alone during a difficult season.

Taking a Break with Self-Care Routines

There are also small, everyday habits that can help ease feelings of depression during this season. Spending time outdoors and getting sunlight—even briefly—can boost mood during the darker months. Engaging in self-care routines can also provide a grounding break from holiday stress, offering space to process emotions without the pressure to be constantly festive. Juniper Center clinician Gabriel Edwards adds, “Remember your hobbies and supportive habits. It can be easy for these to change with holiday travel and businesses closing around the holidays, but make space to find routine in the chaos and space to decompress.” Creating moments of consistency and calm can make the season feel more manageable.

Don’t Be Afraid to Express Your Feelings

It’s common for someone to bottle up their emotions during the holidays in an effort to feel included. But keeping these feelings inside can often deepen depression. One of the best ways to cope is by sharing your thoughts with a trusted loved one who can listen and offer understanding. Juniper Center clinician Erica Hungerford advises, “Ask the person what kind of help or support they need—don’t make assumptions. Give them space when they need it, even during family events, and try not to take it personally. Encourage them to use their coping tools, and only comment if their coping strategies are actively harmful, such as substance misuse or self-harm.”

Seasonal depression affects many individuals during the holidays, and the Juniper Center recognizes the range of experiences that can contribute to these feelings. The clinicians are here to listen and provide support during difficult times. Gabriel Edwards emphasizes, “Having a space to be heard and supported as we navigate hard times is one of the best things we can do for ourselves.” Sonja Vaintrub adds, “Therapy provides a neutral, supportive space to untangle the complex feelings of the season without judgment.” If you or a loved one is experiencing seasonal depression, contact the Juniper Center at 847-759-9110, extension 2, or visit thejunipercenter.com. We hope everyone can find moments of peace and connection this holiday season with those who matter most.