SEASONAL AFFECTIVE DISORDER

THE MEDICAL FOUNDATION

• Consult your primary doctor or psychiatrist
  Get a proper diagnosis and a plan tailored to you.
• Medication (e.g., Bupropion XL)
  Consistent use can stabilize mood through the winter months.
• Vitamin D supplementation
  Especially in darker climates — check levels through bloodwork.

THERAPEUTIC LIGHT

• 10,000 lux lightbox (daily morning use)
  20–30 minutes, angled slightly downward.
• Full-spectrum light bulbs in your home
  Keeps indoor spaces bright during short winter days.
• UVB lamp (used carefully and medically guided)
  Supports Vitamin D synthesis for some people.

BODY-BASED HEALING

• Exercise
  Walking, yoga, strength training — boosts serotonin and dopamine.
• Infrared sauna (FIR sauna)
  Supports circulation, relaxation, and mood.
• Nature exposure
  Winter walks, even brief — natural light still helps.

THE MIND–BODY CONNECTION

• Mindfulness meditation
  Helps your body interpret winter as safe, not threatening.
• Transcendental Meditation
  Deep rest for the nervous system, supporting mood stability.
• Cognitive reframing / Positive thinking
  “Winter is temporary.” “Light returns.” “I move through seasons with ease.”
• Prayer or spiritual grounding
  A way to feel held, supported, connected.

ENVIRONMENTAL & LIFESTYLE SUPPORT

• Full-spectrum indoor spaces
  Keep rooms bright and inviting.
• Warm baths, showers, sauna sessions
  Comfort regulates mood.
• Consider winter travel to sunny places
  Even short breaks help your brain reset.
• Consider moving to a sunnier location
  If winter depression is severe and recurring.

ADDITIONAL SUPPORT

• Cannabis (if legal & used intentionally)
  Aids relaxation and appetite — use mindfully.