The Routine Starts Here

I’m not going to sugar coat it, SAD is a pain in the ass. You’re chugging along, living your best life and then it seems like outta nowhere, mood flips, energy level dips, food cravings start, bad habits begin and your world spirals into almost unrecognizable, it’s bullshit. But. As Ms Angelo best said, “when you know better you do better”
The biggest trick to kicking a seasonal hit, is to start early. Start before you feel off, start before the weather starts to change, start thinking of the future you. That’s not to say don’t start once you’re in a slump, that’s just saying it’s easier to get in routine before you get low.

Think of this list in manageable time segments, say 10 minutes, and some can be completed at the same time. It’s all about creating habits healthy and handy for offsetting the effects of Seasonal Affective.

Create a daily routine: This is a big one! Establishing a consistent daily schedule can help provide structure and stability, reducing feelings of anxiety and restlessness.

Spend time outdoors: Whenever possible, get outside and expose yourself to natural sunlight. Even on cloudy days, the natural light can still be beneficial.

Light therapy: Invest in a light therapy box that mimics natural sunlight. Use it daily, especially in the morning, to help regulate your circadian rhythm and boost mood.

Regular exercise: Engage in physical activities that you enjoy. Exercise can release endorphins and help combat feelings of depression. It takes about 20 minutes for the body to start releasing endorphins, the feel good hormones, that SAD sufferers really need, so aim for 30 mins of some form of exercise daily. Go for a walk, a run, indoor cycle, yoga, jazzersize, tap dancing, anything that gets your body moving and those endorphins churning.

Maintain a balanced diet: Focus on eating a nutritious and well-balanced diet, including plenty of fruits, vegetables, whole grains, and lean proteins. Sugar and cheap carbs are not your friends. Oh I know, the cravings are INTENSE, but you need to avoid them otherwise the vicious cycle begins of high and low blood glucose levels which can carry a mood cycle with SAD sufferers

Vitamin D supplementation: In my routine, Vitamin D is a must. I take a lot. Average of 8000iu a day for about 5 months. I know, most ‘suggestions’ say 1000-2000iu - but like I’ve said, I”ve been my own guinea pig, did the research on Vitamin D (did you know it’s technically a hormone?) and that for short term supplementation taking upto 10,000iu is unlikely to cause any unwanted side effects. This is what I do.
Consult with a healthcare professional about the appropriate dosage of vitamin D supplements, as deficiencies in this vitamin may contribute to SAD.

Practice mindfulness and relaxation techniques: Explore meditation, deep breathing exercises, or yoga to reduce stress and promote a sense of calm..

Avoid excessive caffeine and alcohol: Limit your intake of caffeine and alcohol, as they can disrupt your sleep and negatively affect your mood.

Socialize and seek support: Spend time with friends, family, or support groups to combat feelings of isolation and loneliness that can come with SAD.

Engage in hobbies: Pursue activities you enjoy, whether it's reading, painting, gardening, or anything else that brings you joy and fulfillment.

Practice good sleep hygiene: Ensure your sleep environment is conducive to restful sleep and aim for a consistent sleep schedule.

Warmth and coziness: Create a warm and cozy atmosphere at home with soft blankets, scented candles, or a comforting space to relax.

Limit exposure to triggers: If certain activities or situations worsen your SAD symptoms, try to minimize your exposure to them.

Practice self-compassion:Be kind to yourself and acknowledge that it's okay to have ups and downs. Avoid self-criticism and practice self-acceptance.

Professional help: If your SAD symptoms become overwhelming or interfere with your daily life, seek support from a mental health professional, such as a therapist or counselor.

Remember that everyone's experience with Seasonal Affective Disorder is unique, so feel free to personalize this list based on what works best for you. Self-care is an ongoing process, and finding what brings you comfort and relief may require some trial and error. Be patient with yourself as you navigate through this journey.