Dark at 5 pm? What-is-going-on?! 😩

I can feel how my mental health is suffering, my mood is changing, my energy is decreasing, and a low desire to be around others + my motivation is going down the drain as soon as the sun goes down.

Are you experiencing something similar too, Reader?

You're NOT ALONE!

There’s a thing called Seasonal Affective Disorder (SAD), and it's real for so many of us.

Generally, most people who suffer from SAD start feeling symptoms in the fall. SAD symptoms usually continue through the winter and ease up or disappear once the warm weather returns.

While it is okay to not be okay, I would much rather that we (both you and I) have the right tools to prevent or fight this.

The best thing we can do for ourselves is to recognize the signs and take action. And because I GOT YOU, I’ve gathered a few tips that you can implement right away.

1. Recognize your patterns

As the fall sets in, I've made it a habit to ask my brain & sleep optimization coaching clients about their mood patterns over the past several fall and winter seasons.

Upon reflection, many of us can start to recognize that our moods worsen during this time frame, and this knowledge is powerful. It enables us to work proactively to structure our winters and plan ahead of time to combat our seasonal blues.

2. Vitamin D

When our body is lacking Vitamin D, we are more prone to develop anxiety and depression. Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight ☀️ Your body produces vitamin D naturally when it’s directly exposed to sunlight.

It is then, not a secret, that vitamin D levels notoriously drop during the fall/winter months, exactly because we have shorter days and are less exposed to sunlight.

Where to get Vitamin D (besides the sun):

• Through supplements [I like this one in sub-lingual spray form & this one in pills with added K2]
• Light Therapy Portable Box [I like this one] It's a box that mimics real light to enhance your body's circadian rhythms, or body clock. Once this happens, it subdues the release of melatonin, which makes you sleepy. Take half an hour and sit in front of a light box and notice the change in your spirit!
• And of course, from food sources like fatty fish (sardines, salmon, tuna, mackerel), eggs, beef liver, and mushrooms.

3. Anchor your brain with predictable routines

When daylight is unpredictable and the holidays pull you in many directions, your brain thrives with routines that act as anchors.

Try these simple anchors:

🌅 Morning ritual → light, hydration, protein

🕒 Midday check-in → walk, reset, sunlight

🌙 Evening wind-down → warm lights, low stimulation, early cut-off for screens

Think of these as your “brain guardrails.” They prevent burnout before it starts.

4. Protect your evenings like your peace depends on it (IT DOES!)

When it gets dark at 4:45 pm, your brain assumes bedtime is near. That’s why we start feeling sluggish, snacky, irritable, or unfocused after 6 pm this time of year (urrrgg).

Try the tips I shared in this post on my Instagram, and let me know your thoughts when you do!

These tips will help your brain regulate melatonin naturally, so your sleep isn’t wrecked by the early darkness.

If you only take one thing from this newsletter…

Let it be this:

🧠 Your brain is not betraying you... it is responding to the season.

You’re allowed to slow down.

You’re allowed to protect your peace.

You’re allowed to support your brain the same way you support everyone else around you.

You got this!

With love,

-Candy 🧠💛

🧠 Work With Me

My December coaching offerings are now LIVE, and you can:

✅ Book a 30-minute consultation - You'll get 30-minute 1-on-1 laser coaching from me based on your most pressing question (1 question) or based on the answers from your Brain and Sleep Assessment.

✅ or join my 30-Day VIP Brain Health Coaching Program - This option is my most hands-on package. One-on-one laser coaching from me. It includes a Brain and Sleep Assessment and a Guided Plan created specifically for you.

You get access to my virtual program and assignments based on the program.

• 3 Zoom calls (30-mins each) at the start, middle, and end of the 30-day program.
• OPTIONAL: ​​Oura Ring or similar sleep tracker shared data to keep you accountable for implementing the behavioral and environmental changes. You also receive daily sleep questions to help us identify what’s working and not working with particular behaviors that do not support the Circadian Crafted Day we will design together for you.

If you're ready to step up and invest in yourself, grab your spot now. This work will change you... let’s make the last month of the year count!

You don't have to wait until 2026 to reach your next level.

🎤 Invite Me to Speak!

If you are seeking guidance and consultation around workforce well-being, brain health, mental health, and sleep optimization programs in your workplace, visit CEO Wellness Club's website to learn more about services that can be tailored to your specific needs.

Or book a FREE 15-minute consultation call with me to learn more about how your organization or institution can benefit from my expertise.

If you would like to hire me as a speaker for a specific activity for your organization, or for an event, please fill out my Speaker Request Form (or if you're part of an ERG or want your organization to hire me, just forward them this email!).

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*Bonus: you’ll receive my downloadable PDF guide called "Supercharge Your Brain 🧠" at no cost.

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As usual, all opinions and suggestions of people, places, and products I love are my own. All linked products are independently selected and curated by the CEO Wellness Club team and me. Some of them contain affiliate links. If you love and buy something we link to, we may earn a commission at no extra cost to you. This newsletter is for informational purposes only and does not constitute professional or medical advice of any kind. The information provided should not be used for diagnosing or treating a health problem or disease. Ask your doctor before trying any new regimens, herbs, or supplements.

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