It's Been a Minute Feeling depressed? Build a SAD routine.
Jan 5, 2026
Dr. Norman E. Rosenthal, a clinical professor and pioneer of light therapy, joins Brittany to explore Seasonal Affective Disorder (SAD). They delve into how light therapy improves mood and energy, and discuss the benefits of morning movement and exercise in winter. Dr. Rosenthal shares routines that include meditation and nutrition tips to boost well-being. They emphasize the importance of real social connections over social media, and encourage embracing winter rituals to foster community and combat isolation.
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Daily Light-And-Journal Morning
- Brittany Luse describes her winter morning: light box, journaling, tea, and a timer-based routine she follows daily.
- She credits this SAD routine with transforming her typically difficult winters into manageable days.
SAD Is A Predictable Seasonal Syndrome
- Norman Rosenthal explains SAD as a yearly condition tied to shortening days with predictable symptoms like overeating and withdrawal.
- He notes symptoms remit when days lengthen, linking mood changes directly to seasonal light variation.
Use Morning Light Therapy
- Use a light box in the morning so light enters through the eyes and stimulates retinal neurons to signal 'it's summertime.'
- Sit in front of the light for about 20 minutes to trigger chemicals that improve mood and energy.
