Hello {{ First Name | Viewer }},
What goes up must come down, especially if you live in regions where sunlight is challenging for half the year. If you’ve never experienced seasonal depression, it’ll sneak up and stick to you without knowing what, why, or when. Once you’ve had your fill of hearts and chocolate, here’s how to keep your mood up and love on demand.
In Edition #81, we plan to beat SAD—one day at a time.
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THIS WEEK’S POLL
🧐 How does winter affect your mood?
👁️ OVE’S GUIDE TO
SEASONAL AFFECTIVE DISORDER
Why So SAD?
SAD is a type of depression that occurs seasonally, most commonly in fall and winter, due to reduced sunlight exposure. It’s linked to disruptions in the body's circadian rhythm, lower serotonin levels, and increased melatonin production, leading to symptoms such as:
Low energy and fatigue 😞
Increased sleepiness and difficulty waking up 🛏️
Changes in appetite, often craving carbs 🍞
Feelings of sadness, hopelessness, or irritability 😔
Difficulty concentrating 📉
Social withdrawal or a lack of interest in activities 🚶♂️
Gif by wetv on Giphy
🌎 Where is SAD Most Common?
SAD is more common in regions with shorter daylight hours during winter, particularly in high-latitude areas with minimal sunlight exposure.
Countries & Regions Most Affected by SAD
Northern Europe – 🇳🇴 Norway, 🇸🇪 Sweden, 🇫🇮 Finland, 🇩🇰 Denmark, 🇮🇸 Iceland
North America – 🇨🇦 Canada (especially in provinces like Ontario, Quebec, and British Columbia), 🇺🇸 Northern U.S. (Washington, Minnesota, Maine, Alaska)
Northern Asia – 🇷🇺 Russia (Siberia), 🇰🇿 Kazakhstan
Scotland & Northern UK – 🇬🇧 United Kingdom (Scotland, Northern England)
Why These Areas?
🌥️ Less Sunlight in Winter – Shorter days and long nights disrupt circadian rhythms.
❄️ Colder Weather – Harsh winters can discourage outdoor activity and social interaction.
☁️ Increased Cloud Cover – Some regions have more overcast days, reducing light exposure.
🌴 Less affected regions include countries near the equator (Brazil, Mexico, Indonesia) where daylight hours remain stable year-round.
💥 How to Beat SAD
Here’s a SAD-friendly daily routine for improved mood and energy:
☀️ Morning
Use light therapy (10,000 lux) for 20-30 minutes.
Get outdoors for natural sunlight in the morning.
Eat a protein-rich breakfast and hydrate.
🏃♂️ Midday & Afternoon
Exercise 3-5 times weekly (cardio, strength, or yoga).
Eat omega-3s, vitamin D, and complex carbs for brain health.
Socialize—even virtually—to prevent isolation.
😴 Evening & Sleep
Stick to a sleep routine (7-9 hours).
Reduce screen time before bed.
Practice mindfulness (meditation, journaling, or gratitude).
Want the full Checklist? ✅ click here
🔄 Key Takeaway
The best way to manage SAD is through light exposure, movement, healthy eating, social engagement, and good sleep habits. Small daily adjustments can make a big difference! 😊☀️
"How do you cope with the winter blues? Drop your tips in the comments! ⬇️
MINDFUL PRACTICE
WIM HOF BREATHING 🌬️
Best for: Increasing energy, improving circulation, and generating body heat—helpful for staying warm in colder seasons.
How to do it:
Sit or lie down comfortably.
Inhale deeply through the nose or mouth, expanding your belly and chest.
Exhale naturally without forcing.
Repeat for 30-40 breaths.
Hold your breath after the last exhale until you need to breathe.
Inhale deeply, hold for 10-15 seconds, then release.
Repeat for 3-4 rounds.
🌟 Why it works? This breathwork oxygenates the blood, improves circulation, and activates internal heat production, helping your body stay warm naturally in cold conditions.
💬 How do you stay warm and energized during the colder months? Drop your favorite breathing techniques or winter wellness tips in the comments! ❄️🔥👇
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Until Next Edition,
Coach DC
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.