Seasonal Self Care List

Seasonal Affective Disorder (SAD) can be a real pain in the ass, BUT practicing self-care can help alleviate some of its symptoms and improve overall well-being.

The below is in order must do’s for me. The order of importance and effectiveness may be different for you,

Create a daily routine: Establishing a consistent daily schedule can help provide structure and stability, reducing feelings of anxiety and restlessness. We’ve created the Warrior Journal to help!

Regular exercise: Engage in physical activities that you enjoy. Exercise can release endorphins and help combat feelings of depression. As simple as rolling out the yoga mat and following along with an YouTube instructor.

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

Maintain a balanced diet: Focus on eating a nutritious and well-balanced diet, including plenty of fruits, vegetables, whole grains, and lean proteins. Keeping sugars and carbs to a minimum is a big help

Vitamin D supplementation: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. Explore the wonderful world of tea!

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. I think these light glasses are fantastic! A little pricey, but in my opinion amazing!

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.

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.

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.

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 and your ways to keep it at bay will likely be different than others.