It’s everywhere, there’s no escaping it. Happy Holidays! Season’s Greetings! You want to feel the season but it’s dark, it’s cold, and you just can’t shake the melancholy that comes over you when this time of year rolls around. If this sounds familiar, you may be experiencing SAD – Seasonal Affective Disorder.

SAD is a form of depression that customarily hits in the winter months when daylight is in short supply. It can be especially hard-hitting during the holiday season when you want to get in the spirit but SAD makes you feel like staying home rather than joining friends and family. Fortunately, there are techniques and tools available you can use to help you feel more festive.

Be in light whenever you can. Open the curtains, pull up the blinds, sit by a window during daylight hours as you eat, read or journal. When it’s dark out have plenty of lights on to brighten your home and your mood. Go out for a walk in the sunshine to get some fresh air and exercise. These are all ways to raise your serotonin levels so you can reap a three for the price of one benefit.

We tend to eat a bit heavier than usual during the winter months despite knowing that proper diet is important for good mental health. Place your focus on adding more fish, lean meats and dairy to your meals. These proteins are rich in tryptophan, an amino acid that helps boost serotonin. Vegans and vegetarians can increase their protein intake by eating more tofu, edamame and pumpkin seeds.

Check out using a sunlight simulating light therapy box, or SAD box. Be aware that there may be some side effects with its use so check with a medical professional first. There are also dawn simulators, otherwise known as wake-up lights. Working on a timer to slowly increase the light in your room, it can make it feel like morning no matter how early you have to get up.

Coping with SAD can be a struggle, and it may take some time for you to determine what the most effective relief technique is for you. This can be challenging to face on your own so if you find yourself overwhelmed it is essential to reach out for help. RCNY has a team of Mental Health Coaches and Companions who can help guide you through the relief process and support you during difficult times. For information about our Mental Health services you can contact Cindy directly via phone or text at 631-921-4085 or by email.


The Recovery Coach NY honors all paths of recovery with our years of experience and vast array of resources that can help those in need find the way to the life of joy and purpose they deserve. We come with an empathetic ear and solution-oriented actions that can begin to bring the relief you and your loved one seek.

We provide Recovery Coaching, Mental Health Support & Coaching, Executive Function & Accountability Coaching, Academic Coaching, Sobriety & Mental Health Companionship, Safe Transport, Case Management, Psychedelic Integration Coaching, Intervention and Emergency Services. For more information and additional services, go to our website.