Listen as Jackie Carroll, health coach with UK HR Health and Wellness, guides listeners through a calming winter meditation designed to support emotional well‑being during the darker months. Through gentle reflection, you’ll explore what nourishes your energy when sunlight is scarce and how small joys can bring warmth into the season.

Listen as host Amy Rodquist-Kodet, Health Coach with UK HR Health and Wellness, shares simple, research-backed practices to help steady your mood during the dark Winter months. Seasonal Affective Disorder (SAD) impacts millions each year, but small actions—light exposure, gentle movement and self-compassion—can make a meaningful difference. Amy says, “These practices aren’t about fixing everything at once; they’re about shifting your internal weather by a few degrees, building resilience over time.”Key Points:

• Light: Morning light exposure is a powerful cue for your circadian rhythm. Even a short burst of brightness—like turning toward a window or a bright lamp—can support a more positive circadian rhythm.• Movement: Just 10 minutes of low-intensity movement can increase BDNF, a brain chemical tied to emotional stability and resilience. Think of gentle movements like rolling your shoulders or shifting in your seat.• Self-Compassion: Brief moments of self-kindness reduce stress and regulate the nervous system. Pairing a small action with a compassionate phrase—such as “I deserve steadiness and kindness”—makes the practice more powerful and sustainable.

Listen as host Sebastian Calmes, Wellness Specialist with UKHR Health & Wellness, speaks with Lee Anne Walmsley, Assistant Dean ofWellness and Well-Being at the College of Nursing, about Seasonal AffectiveDisorder (SAD)—what it is, why reduced sunlight can impact mood and practicalstrategies to support yourself and others through the winter months—it's timeto become more Wildly Resilient!

Other SAD Episodes:

· "SAD" During Winter Months? 3Simple Tools for a Resilient Winter | BWR: Practice Ep. 114

· A Meditation for Seasonal AffectiveDisorder (SAD) | BWR: Meditation Ep. 115

Personal Resilience Resources:

Key Takeaways:

· SAD is more than “winter blues”—it’s arecurring, persistent pattern.
Seasonal Affective Disorder can show up as a consistent heaviness/sadness andlow mood that returns year after year, not just a temporary slump from coldweather or a bad week.

· SAD is biological, not a personal weakness—lightchanges brain chemistry and sleep cycles. Reduced daylight can influence circadianrhythms, lower serotonin (mood support) and increase melatonin (sleepiness),which helps explain why people can feel more fatigued, down and unmotivated inwinter.

· Small, consistent strategies can meaningfullyhelp—especially light, routine, movement and support. Practical tools includegetting outside when the sun is out, considering light therapy, prioritizing regularsleep, adding consistent activity and using social connection as a moodsupport. For persistent or debilitating symptoms, professional support like CBTand healthcare collaboration is important.