Keeper of the Lamp — Seasonal Affective Disorder (SAD) Healing Compass
Archetype: The Winter Dreamer — tending the inner flame as daylight thins.
🧭 What SAD Is (one clear breath)
A recurrent depression that arrives with low-light seasons (often fall→winter) and lifts as daylight returns. Common themes: low mood, heavy energy, increased sleep, carb cravings, foggy focus, withdrawing from life. The work: restore light, rhythm, warmth, and connection.
🏛️ Pillars of Care
- Bright light therapy: 10,000-lux light box on waking, ~20–30 min, eyes open (not staring at the lamp), at arm’s length.
- CBT-SAD: skills for mood, behavior activation, and winter thinking traps.
- Medication (when appropriate): discuss SSRIs or bupropion XL with your clinician; some start before symptoms return.
- Rhythm medicine: consistent wake time, morning light, evening wind-down, regular meals.
🥗 Nourish the Season
- Protein + fiber at breakfast to steady energy; warm soups/stews for comfort without crash.
- Color therapy on the plate: berries, greens, oranges (phytonutrients + joy).
- Check vitamin D status with your clinician; supplement if advised.
🧘 Body & Breath
- Move daily: brisk walk in daylight, strength or yoga on darker days.
- Breath ritual: 4-7-8 or box breathing to soften stress edges.
- Social light: schedule small, reliable connections (calls, tea walks, classes).
✍️ Dawn & Dusk Ritual (5 minutes)
- On waking: sit by your light box, sip warm lemon/ginger, name one small action for the day.
- At dusk: dim screens, light a candle, write a 3-line gratitude, stretch, and close the lamp.
🪞 Archetypal Receiver
- Archetype: The Lamp-Keeper
- Element: Earth-Water
- Mood: Gentle steadiness
- Ideal Use: Autumn onboarding, winter maintenance, relapse prevention
📿 Caring Note
This page is educational, not medical advice. If mood sinks, hope fades, or thoughts of self-harm arise, contact your clinician or local crisis line immediately. You deserve light and help.
MY DIGITAL HOME 