As the days get crossed off the calendar, time passes and seasons transition into each other. Each season presents its own challenges to everyday life. The winter is a particularly difficult time for many people. The winter can bring about drastic changes in mood and weight. Here are some tips for scheduling a year to manage or avoid the trials of Seasonal Affective Disorder.


In the Northern Hemisphere the days in the northern hemisphere are becoming longer. While still in the grips of winter the New Year has passed and there are rumors that spring is peaking over the horizon.

During this month it is important to be taking care of yourself. Taking the extra time to evaluate your health can go a long way in creating lasting happiness in your life. With the short days and the tendency to stay indoors, the body may be starved of natural light. If you have a light box, this month is a good time to use it. If you don't have one, you're not out of luck. While it might be hard, get outside everyday for at least thirty minutes. Take the long way to and from the parking lot. Walk a little slower between buildings. Remember, frost bite is a serious condition and only venture outdoors if you are properly dressed for the temperature. The days are getting longer, slowly but surely!


By this time of year, you should have noticed that the days are starting to become longer. This is good news for those experiencing the trails of Seasonal Affective Disorder. With the longer days comes the opportunity to soak in some of those new found rays.

Mental and emotional health is critical for an overall feeling of well being. It is important to take an extra step per day to help yourself pay attention to the warning signs. The daily grind is harsh, especially if you are emotionally compromised. Slowing down enough to see the danger signals can help dramatically.

Taste Something- Take the time to REALLY taste something, chew it until its a liquid. Let it rest in your mouth. Let the flavor be absorbed and savored. (Yes, break out that chocolate). Actively tasting something can increase personal awareness. This is a technique for discovering if you are experiencing mental or emotional trouble.

Think Positively- Make a quota of a number of positive thoughts to think each day. Don't just think about them, write them down and post them around your house or office. Say them out loud to yourself! It has been shown that speaking to yourself is a very strong reinforcing technique.


This month brings a relief for people dealing with Seasonal Affective Disorder. While its not quite spring, the days are now much longer than they were in January and February. There is more light available for outdoors.

During this time you should spend more and more time outdoors to really kick S.A.D. in the pants. The natural sunlight is easier to come by and the weather is warmer. Get outdoors and get excited for spring.

April - September

Enjoy this time! At last the sun has come out and it is shining at full power! Take advantage of the sun and get outdoors. Stay active during this time. Your body will eagerly soak up the sun. The essential chemicals that you may have been starving for during the winter are now being produced at full speed in your body.

Getting enough sun is important but it is also important that it doesn't cause health hazards. Sunlight is a double edged sword. Too little sunlight can lead to the winter blues, but too much sun can open the door to a range of issues.

All light from the sun contains high powered rays. During the summer time, the concentration of these rays is greater than in the winer. These rays, called Ultra Violet type A and Ultra Violet type B, can cause skin cancer and sun burns. Always use sunscreen when outdoors!

Not only does it protect your skin from the harmful rays of the sun, it give the skin a greater chance of staying healthy for a longer period of time. Investing in skin protection now can pay off when you are older. It can stave off wrinkles and blemishes.


Around mid – October you should try this technique called Light Banking. Light Banking simply put is the practice of spending two to three hours outdoors per day for a week. This method will allow you body to take advantage of the dwindling light supply. Think of it has "stocking up" for the winter.


The holiday season is coming up and the days now are really getting shorter. Many people with Seasonal Affective Disorder can be negatively impacted by the holidays. During this month make an extra effort to pay attention to yourself. Spend time alone and listen to the thoughts that pop into your mind. Whether these thoughts are negative or positive, just let them pop into your mind and pop out. Pay attention to you thoughts. They will give you clues on your mental and emotion condition. Take this information and sketch an improvement plan.


This is the month with the shortest day. The Light Banking techniques are difficult and inconvenient, but your body still needs light to function properly. There are many scientifically designed products that can simulate the natural sunlight. If you don't own one, put it on the Christmas list or just go get one. They typically aren't expensive and it could be the gift that keeps on giving.

The holidays are in full swing. It is very critical that during this time of distractions that you don't forget about monitoring you mental and emotional being. Make a conscious effort each day to slow down and listen to you thoughts.

As the months blend into each other it is important to stay flexible with the seasons. Being conscious of the change in light resources throughout the year can increases the chances of developing Seasonal Affective Disorder and make managing it much easier.