Seasonal Affective Disorder (SAD) Plan

Help me manage Seasonal Affective Disorder as the darker months approach.

History: [FIRST WINTER / HAPPENS EVERY YEAR / MILD / SEVERE]
When it starts: [MONTH]

Main symptoms: [LOW MOOD / FATIGUE / OVERSLEEPING / CARB CRAVINGS / WITHDRAWAL / ALL]

Provide:
1. **Light Therapy Guide**: What lamp to get, how to use it, and when
2. **Daylight Maximisation**: How to get maximum natural light during short days
3. **Exercise Plan**: Winter-specific exercise that combats SAD (outdoor is best)
4. **Nutrition Adjustments**: What to eat (and supplement) during darker months
5. **Social Protection**: How to maintain social contact when you want to hibernate
6. **Activity Planning**: Scheduling enjoyable activities in advance (behavioural activation)
7. **Sleep Management**: Managing the urge to oversleep without fighting your body
8. **Workspace Lighting**: How to optimise your work environment for winter
9. **Preparation Timeline**: What to start doing in September/October before symptoms hit
10. **When to Escalate**: Signs you need medical support beyond self-management

Help me manage Seasonal Affective Disorder as the darker months approach.

History: [FIRST WINTER / HAPPENS EVERY YEAR / MILD / SEVERE]
When it starts: [MONTH]
Main symptoms: [LOW MOOD / FATIGUE / OVERSLEEPING / CARB CRAVINGS / WITHDRAWAL / ALL]

Provide:
1. **Light Therapy Guide**: What lamp to get, how to use it, and when
2. **Daylight Maximisation**: How to get maximum natural light during short days
3. **Exercise Plan**: Winter-specific exercise that combats SAD (outdoor is best)
4. **Nutrition Adjustments**: What to eat (and supplement) during darker months
5. **Social Protection**: How to maintain social contact when you want to hibernate
6. **Activity Planning**: Scheduling enjoyable activities in advance (behavioural activation)
7. **Sleep Management**: Managing the urge to oversleep without fighting your body
8. **Workspace Lighting**: How to optimise your work environment for winter
9. **Preparation Timeline**: What to start doing in September/October before symptoms hit
10. **When to Escalate**: Signs you need medical support beyond self-management