Welcome, November! Embracing the Season with Compassion and Care

As November ushers in shorter days and a chill in the air, it’s not uncommon to feel a subtle shift in mood. The air feels crisper, the trees bare their branches, and we’re drawn inward, both physically and mentally. This month, at One Peace Therapy, we're embracing the new season by focusing on a theme that deeply resonates with many—supporting our clients who may be experiencing Seasonal Affective Disorder (SAD).

Seasonal Affective Disorder is more than the winter blues; it’s a form of depression that tends to appear in late autumn and winter when daylight hours are shortest. Affecting millions, it can make the colder months feel isolating, heavy, and exhausting. But you’re not alone, and there are ways to navigate this time with compassion, support, and holistic approaches that honor both mind and body.

Understanding SAD: A Unique Kind of Depression

Seasonal Affective Disorder can look a bit different from person to person, but common symptoms include:

• Persistent low mood or sadness

• Loss of interest in activities you normally enjoy

• Fatigue, even with adequate rest

• Cravings for carbohydrates, leading to weight gain

• Difficulty concentrating

While these symptoms often recede in spring and summer, their impact in the colder months can be profound. What causes SAD? Research suggests that reduced sunlight affects both our internal clock (circadian rhythm) and levels of serotonin, the brain’s mood-regulating neurotransmitter. When days grow shorter, these factors can make us feel more fatigued, sluggish, and low.

Our Holistic Approach: Nurturing Mind and Body Through SAD

At One Peace Therapy, we believe in treating the whole person, understanding that both psychological and physical factors play a role in managing seasonal challenges. Here are a few of our favorite approaches to help ease the burden of SAD and bring light to the darker days:

1. Therapeutic Support for Emotional Resilience

Psychotherapy offers a compassionate, non-judgmental space to process emotions, build coping strategies, and rekindle joy during difficult times. In sessions, we might explore:

• Cognitive Behavioral Therapy (CBT): Research has shown that CBT can be especially effective for SAD. Together, we can identify and reshape negative thought patterns, replacing them with healthier, uplifting perspectives.

• Mindfulness and Acceptance: Mindfulness practices help us stay present, aware of our thoughts, and compassionate toward ourselves. By learning to accept and observe our feelings, we can experience a sense of calm and grounding, even on the cloudiest days.

2. Nutritional Wisdom to Fuel Body and Mind

The food we eat plays a powerful role in how we feel, both mentally and physically. Our holistic nutrition practice prioritizes nutrient-dense foods that nourish the body and uplift the mind:

• Boosting Omega-3 Intake: Omega-3 fatty acids, found in foods like salmon, chia seeds, and walnuts, are known to support brain health and can help alleviate symptoms of depression.

• Balancing Blood Sugar: High-carb cravings can lead to energy crashes, impacting mood stability. We guide clients in creating balanced meals rich in protein, healthy fats, and complex carbs to maintain steady energy.

• Vitamin D Supplementation: With limited sunlight, Vitamin D levels may dip, impacting mood. A personalized nutrition plan can ensure you’re getting adequate Vitamin D through foods and, when necessary, supplements.

3. Lifestyle Practices to Uplift and Energize

Small lifestyle adjustments can make a big difference in managing SAD symptoms. We support clients in exploring habits that foster light, warmth, and joy:

• Light Therapy: Using a light box each morning can mimic sunlight, helping to regulate melatonin and serotonin. We can guide you in choosing the right one and incorporating it into your routine.

• Movement and Outdoor Time: Gentle movement—whether a brisk walk, yoga, or stretching—can help increase serotonin levels. Even on cloudy days, spending time outside supports natural light exposure and improves mood.

• Connecting with Loved Ones: Social support is vital. Scheduling time with friends, family, or supportive groups can lift spirits and ease feelings of isolation.

November Challenge: Bringing Light to Darker Days

This month, we invite you to try our “30 Days of Light” challenge. Each day, focus on one small habit that brings light to your life—whether it’s ten minutes of morning light therapy, a nutritious breakfast, or a brief outdoor walk. Together, let’s see how these little changes can create a big difference.

As we move through November, let’s welcome this time as an opportunity to slow down, reflect, and reconnect with ourselves. Seasonal Affective Disorder may bring its challenges, but with a holistic approach, we can bring warmth, light, and comfort to these colder days.

Remember: You’re Not Alone. Whether you’re looking for therapeutic support, nutritional guidance, or a combination of both, One Peace Therapy is here for you. Let’s embrace November together, with compassion, resilience, and hope!