Seasonal Affective Disorder symptoms:

Seasonal affective disorder (SAD) is a depressive disorder closely linked to seasonal changes, typically occurring in the fall and winter and naturally resolving in the spring. Its main symptoms include persistent low mood, lethargy, increased appetite (especially for carbohydrates), weight gain, decreased energy, and social withdrawal. Patients often describe themselves as "frozen in winter," finding it difficult to get out of bed and losing motivation for daily activities. This condition, unlike "winter laziness" or "post-holiday slump," is a cyclical and predictable mood disorder. SAD may be related to decreased daylight hours, which can lead to an imbalance in melatonin and serotonin regulation, affecting circadian rhythms and mood stability. Some people may also experience mood disorders in the spring and summer, a condition known as "summer-onset SAD." Treatment options include light therapy (artificial fluorescent light), cognitive behavioral therapy, a regular sleep schedule, outdoor exercise, and, if necessary, medication. Appropriate emotional support and seasonal self-management are also important therapeutic approaches.

Seasonal Affective Disorder Course Objectives

This program helps participants understand the connection between seasonal changes and mood swings, building awareness and anticipation of their own "winter blues." Through light-based cognitive training, behavioral activation strategies, breathing exercises, and energy and nutrition support, the program awakens physiological rhythms and emotional vitality, helping participants develop a long-term "winter mood management plan."

Lesson 63: Understanding the link between seasonal changes and mood disorders

The seasons change, and your emotions have the right to adjust with them.

You are not weird, you are just particularly sensitive to the environment.

Following the solar terms means following the rhythm of your body and mind.

Lesson 64:Relieve winter sluggishness and lack of motivation

It's not your fault that you're slow in the cold.

Sometimes “not being able to do it” is also your body’s way of reminding you that you need to rest.

Warmth and light will lead you out of the trough little by little.

Lesson 65:Improve excessive sleep and difficulty waking up in the morning

Sleeping too long may also be your emotions quietly asking for help.

Not being able to get up doesn’t mean you are lazy, but that your rhythm is out of balance.

You can start adjusting with a ray of sunshine and a gentle awakening in the morning.

Lesson 66:Rebuilding social willingness and interpersonal connections

It's normal to not want to see people when you're tired.

Regaining social interaction is not about forcing yourself, but about allowing yourself to get close to others again.

You can start with a message, a simple exchange.

Lesson 67:Establish a personal "seasonal emotional care system"

You deserve to have your own warmth and rhythm of care.

Seasons change, and your support system can change with them.

A proper care system is the hug you give yourself.

Please complete the course evaluation to review your learning and provide suggestions. This will help you deepen your understanding and help us improve the course.