Seasonal Affective Disorder (SAD) - Winter blues

Written By Franky Yea

We are less expose to natural sunlight during winter season and on rainy days. The lack of vitamin D makes us very unproductive. How to deal with it?

Effects: 

  • Low energy, Oversleep, unproductive.

  • depression, sleep problems, lethargy, overeating, irritability, feeling down and unsociable.

Goals: 

  • Do things to wake you up when you are supposed to be awake.

  • Reduce activities that make you sleepy.

  • Intentional action > Mindless zombie mode

Action plan: 

  • Monk mode: stop reels/ short video, reddit, no junk food -> healthy food take out, ok.

  • Mindset:

    • Manage expectations for goals

    • Take the dark winter or rainy days to slow down (Holidays, etc)

  • Recreate a natural “sunny” environment: 

    • As soon as you wake up, wear luminette luminotherapy glasses for 20 mins

    • 15mins Morning walk (outdoor or treadmill)

    • 30mins Morning Verilux lamp light therapy daily

    • Turn on 3 lamps at home (IKEA Tokabo lamp + 450 lumen lightblub, IKEA LED clamp spotlight, main light)

      • Lightbulb: Warm white (2700 Kelvin) -> “Natural sun light” feel

    • After work, fresh air walk when go to the grocery

    • Get daylight during weekend (go out for grocery, coffee shop, eat out, run errands, etc)

  • At night:

    • Sit on chair -> not lay down on bed watching episodes

    • Use facemask to relax

    • Turn on all lights -> “simulate sun”

    • Sleep early -> focus on 8-9h sleep -> more energy during the day the next day

  • Coffee: Morning/ Day Coffee

    • No coffee after 5PM

  • Eat:

    • Vitamin D 1000ui or multi-vitamin with Vitamin D

    • No junk food -> meal prep or complete meal (veggies, meat, carbs)

    • Focus diet: 450 calories per meal- don’t eat if not hungry

  • Fitness: Morning walk, 2x gym, 15mins yoga non-gym day, bouldering

  • Sleep:

    • Force yourself to sleep at 8PM, 9PM or 10PM (8-9-10h of sleep)

    • Alarm to wake up at 6:00AM 

    • Lunch time nap 15-20mins

    • Stay awake when it’s not the time to sleep or nap (not ok to oversleep)

  • Social: 

    • Connect with friends and family 

  • Keep mind busy:

    • New hobby -> Guitar, books, journaling, etc.

  • Escape winter:

    • Winter = End October – Beg April

    • October or November: Big 2-3 weeks trip in Asia or Europe

    • January - March: 1 week sunny trip (Mexico, Dominican Republic, Jamaica, etc)

SimpleLifeBalancing.

Franky Yea
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