What it is and Who Has IT?
Seasonal affective disorder (SAD) affects millions of people in the United States. The estimated number of people affected by SAD vary – but it’s generally considered to be a common disorder.
- United States: Some estimates say that 6% to 10 million Americans have SAD
- North America: Estimates vary from 1.4% to 9.7% of people in North America have SAD
- Temperate climates: Estimates say that 5% of the population may have SAD
SAD is a form of depression that occurs seasonally, usually from mid-fall to early spring. It’s characterized by mood changes that fluctuate with the seasons.
Symptoms of SAD
- Sleeping or eating too much
- Withdrawing from social contact
- Feeling depressed nearly every day
- Feeling hopeless or worthless
- Being unable to focus
- Not having any energy
- Difficulty waking up in the morning
- Increased appetite
Treatments for SAD Light therapy and Antidepressants.
SAD is more common in women and young adults. Also,Seasonal affective disorder is also more common in people who live in northern climates.
For deeper information click here to read more from Psychiatry.org
Ways To Say No To SAD
Just Say “NO”
Saying no is an essential skill that empowers individuals to set boundaries and prioritize their well-being. It is crucial to recognize that no one can fulfill every request or responsibility without risking their own mental and physical health. By confidently saying no, one can protect their time and energy for commitments that genuinely matter and align with their goals.
Learning to say no fosters self-respect and encourages others to respect personal limits, ultimately leading to healthier relationships and a more balanced life. Embracing the ability to say no allows individuals to reclaim control over their choices and ensures they are not overwhelmed by obligations that do not serve them. This means when you’re totally “over-peopled”, say no.
Prioritize yourself, your time, and your mental space.
Light Therapy
Recently I have been enjoying RLT (Red Light Therapy). Which I have been doing (a treatment that uses red light to treat conditions like acne, photoaging, arthritis, tendinopathy, and hair loss) because I do struggle with adult acne. Many Light Therapies help fight bacteria. For daily access to light therapy – I go to GLO (click here to find a location near you) and utilize their Red Light Therapy and really enjoy Skin Wellness Pro. See below for more on the Skin Wellness Pro!
how light therapy works
- SAD – Light therapy can improve mood by reducing melatonin, a hormone that makes you sleepy, and increasing serotonin, a hormone that affects mood and depression.
- Skin conditions – Light therapy can treat skin conditions by causing oxidative reactions on the skin.
- Inflammatory conditions – Infrared light therapy can treat inflammatory conditions by reaching the muscles, nerves, and bones.
who can use light therapy?
- People with seasonal affective disorder (SAD)\ depression
- People with circadian rhythm sleep-wake disorders
- People with skin conditions like eczema and psoriasis
- People with arthritis
- People with tendinopathy
- People with androgenic alopecia, a genetic disorder that causes hair loss
Before starting light therapy, you should talk with a healthcare provider about the best type of light therapy for you.
Set Some “me time”
Self-care, self-care,self-care…we over-hear it, so it seems as women. But, self-care is so important and overlooked by women and mothers! When I mentioned above the Light Therapy, this is a new way I’ve been setting some time for myself. I have a bit of education above about the benefits to LT and now I will give you a few details about the machines I am utilizing and why.
Red Light Therapy
A non-invasive, non-surgical facelift alternative that helps to maintain elasticity and firmness, while refining texture and smoothing lines and wrinkles.
features
- Improve skin tone, lighten age spots
- Diminish fine lines and wrinkles
- Fights the appearance of cellulite
- Increase muscle tone
- Improve circulation and stimulate blood flow
- Alleviate seasonal affective disorder
- Can help with mild depression
- Can reduce migraine tension
- Helps reduce pore size and clears blemishes
- Can also be used for pain management*
*Pain management may include joint, back, sore or torn muscles, burns, arthritis, post-surgical scars, acne, rosacea, eczema, and much more.
Skin Wellness Pro | body facial
The Skin Wellness Pro is a facial for your entire body. It will moisturize and maintain radiant-looking skin! Moisturized skin tans more evenly and deeper than dry, scaly skin. The Skin Wellness Pro is a proprietary combination of topical radiant heat and steam, LED color technology, and a vibratory bed in an advanced capsule. The pod can get up to 118 degrees and burn up to 300 calories in just one visit, making it a perfect addition to your spa day.
benefits include
Alleviates stress, stiffness, cramps or discomfort
- Increased circulation
- Increased metabolism
- Removal of toxins
- Promotes quality sleep
- Reduces water retention, bloating
- Relieves fatigue and tiredness
- Relieves joint and muscle aches
stay active
Engage in regular physical exercise. Activities like walking, jogging, or yoga can boost endorphins and improve mood. I am not a gym girlie and you will RARELY catch me running – for fun! Yoga is my go-to workout as it’s enough of a challenge for my body using just my own body. Meditation and yoga go hand in hand so that mental clarity or just quiet time “upstairs” is great for a little mental reset. Keep in mind with meditating and breathwork – it is a CHALLENGE. DO NOT GIVE UP!
Breathwork and meditation can be challenging for us because we are not used to breathing certain ways or even worse – sitting with ourselves – IN SILENCE! I’ve been practicing meditation for 5 years now and on day one – I lasted as long as…well, I lasted 2 seconds! Now I can meditate for over an hour. Then some days I am back to two-second-tommy time! So do remember to be easy on yourself, especially during a time where your mind is preoccupied. Take whatever time you can get, praise yourself, thank yourself, reflect what helped get you there, and try again later.
For help with breathwork, meditation and even self-hypnosis – I HIGHLY recommend checking out the app MANJIT . I had the pleasure of working with Manjit while I stayed in Costa Rica and her immediate energy when we met was astronomical and the way she was able to help me tune into my mind AND body at the same time was far greater than any therapist or psychiatrist I have seen – and believe, I care a great amount for all who help oversee my health and wellbeing. I will share more of my experience with her in the weeks to come but I have some information below if you are still curious!
Read More About Manjit
Download the APP
Limit Alcohol + Caffeine
Sooo…one thing that I think is MAJOR in my life is that in 2019 (dec) I quit drinking! There is only one way to quit something for me and that is to just quit all the way. I did try a few glasses during 2023 and my body was not happy. There was a huge difference in the way I felt and digestive issues as well, I also felt dehydrated for days. Maybe I’m aging or maybe alcohol just is not so great for our precious inner eco-system.
As for caffeine, I normally will start my day off with a coffee or a killer energy drink. Lately (over a month) I have skipped the caffeine and instead supplementing *drum roll* water, and since I do not have a great appetite in the AM, a protein drink. When I am wanting a little energy boost – I turn to tea. There are lots of natural ways we can increase our energy levels without causing harm to our organs and heart.
Here are some healthy ways to increase your energy:
- Stay hydrated: Dehydration can affect your energy levels, mood, and brain function.
- Get enough sleep: Establish a regular sleep schedule and create a comfortable sleep environment.
- Exercise: Exercise helps you sleep better, circulates oxygen, and increases dopamine levels.
- Reduce stress: Stress uses up a lot of energy, so try to incorporate relaxing activities into your day.
- Cut back on caffeine: Caffeine can increase alertness, but it can also negatively affect sleep if you consume it in the afternoon.
- Eat a healthy diet: Eat a nutritious, plant-filled diet.
- Eat foods with a low glycemic index: These foods are absorbed slowly, which can help you avoid energy crashes.
- Eat oatmeal: Oatmeal is a complex carbohydrate that’s full of fiber and nutrients. It’s slower to digest, so it supplies energy evenly throughout the day.
Engage in Hobbies
I find/found myself in the typical funk of being a mother in her 30s who when asked what my hobbies are – all add up to caring for others or participating in things that make those around us the happiest! Well, that’s embarrassing. I didn’t seem to have many.
I have always loved to travel and have been exploring different things to see what I actually like! While exploring new hobbies, I remind myself that the expectation for myself is not perfection or performance, but efforts. I hope when you see posts or photos of me snorkeling, zip-lining, etc., that you understand these events did not occur without challenges, discomforts and distates. But, I can say I am finding so many activities and hobbies that scared me or intimidated me before. So truly enjoy the moment and most of all – don’t forget to just PLAY!
Seek HELP
So many times we’re afraid to reach out to others or maybe too “busy” to stop and reach out to our support system. Having an appointment set with a mental health professional can give you that time where it’s just about what is going on, then we get to move on.
Tips From Heather Mireles Murphy, LPC-S
Embrace Winter
Winter invites us to slow down, just as nature does. Animals hibernate, trees rest, and the Earth pauses—reminding us that life is cyclical.
“This season isn’t about productivity; it’s about restoration.”✨
Instead of resisting the slower pace, adjust your expectations. Do less, intentionally. Embrace quiet activities like reading, journaling, or savoring slow mornings. Use this time to reflect, rest, and connect with loved ones❤️.
Work with the season, not against it. Support your well-being with light therapy, mindfulness, or seeking professional help if needed.
🧠 Remember, winter is temporary. By leaning into its rhythm, you can prepare for the renewal and growth of spring. Be kind to yourself—rest is part of the cycle.
Click here for a free consultation with a mental health professional.
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