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SEL for Everyone

A dash of Mindfulness-based SEL for everyone!

SEL forEveryoneA dash of Mindfulness-based SEL for everyone!

Holiday Season is here!

The holiday season may be met with equal parts excitement and fear. We have carefully curated articles and resources to help you navigate the emotional rollercoaster of the holiday season. As always, be kind to yourself!


Be well & breathe,

Liane Benedict & Kate Ginney

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Slow down the holiday season for full enjoyment

1. Set your intention for a slow holiday season.
2. Learn to say no.
3. Simplify gift-giving.
4. Create Gift Wish Lists For Your Kids.
5. Create a holiday bucket list that includes everyone.


Follow this link for details on slowing the holiday season and the complete list of 10 tips.
This post is part of TED’s “How to Be a Better Human” series, each of which contains a piece of helpful advice from people in the TED community; browse through all the posts here.

Seasonal Affective Disorder (SAD)

Seasonal depression, also known as seasonal affective disorder (SAD) or the "winter blues," is a subtype of depression or bipolar disorder that occurs and ends around the same time every year. Seasonal depression typically occurs when the seasons change and most symptoms begin in the fall and continue into the winter months. However, seasonal depression can occur in the summer or spring, although this is less common.


Symptoms of seasonal depression are typically consistent with those that occur with depression, and sometimes it can difficult to tell if someone has seasonal depression or other types of depression. [1] Symptoms that are typically more common in seasonal depression than in other forms of depression are carbohydrate craving, increased appetite, excessive sleepiness, and weight gain.[2]A diagnosis of seasonal depression can be made after two consecutive occurrences of depression that occur and end at the same time every year, with the symptoms subsiding the rest of the year. [5] Specific symptoms of seasonal depression can include:

  • Depression: misery, guilt, loss of self-esteem, hopelessness, diminished interest in activities, despair, and apathy
  • Anxiety: tension and inability to tolerate stress
  • Mood changes: extremes of mood and, in some, periods of mania in spring and summer
  • Sleep problems: desire to oversleep and difficulty staying awake or, sometimes, disturbed sleep and early morning waking
  • Lethargy: feeling of fatigue and inability to carry out normal routine
  • Overeating: craving for starchy and sweet foods resulting in weight gain
  • Social problems: irritability and desire to avoid social contact
  • Sexual problems: loss of libido and decreased interest in physical contact

Check out more information here

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Prevention of SAD

Since seasonal depression has a predictable pattern of recurrence, preventative measures may help to reduce symptoms. Some forms of prevention that can help include beginning light therapy in the early fall before the onset of symptoms, exercising more, increasing the amount of light at home, meditation and other stress management techniques, spending more time outside, and visiting climates that have more sun.
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Prevalence of SAD

In a given year, about 5 percent of the U.S. population experiences seasonal depression. [2]
Four out of five people who have seasonal depression are women. [2]
The main age of onset of seasonal depression is between 20 and 30 years of age, however symptoms can appear earlier. [2]
The prevalence of seasonal depression is anywhere from 0-10 percent of the population, depending on the geographic region. [2] [3]
Typically, the further one is from the equator, the more at risk they are for seasonal depression. [1]
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Treatment of SAD

Phototherapy or bright light therapy has been shown to suppress the brain’s secretion of melatonin.
If phototherapy does not work, an antidepressant drug may prove effective in reducing or eliminating symptoms, but there may be unwanted side effects to consider. Discuss your symptoms thoroughly with your family doctor and/or mental health professional. [1] , [2] , [3]
In some studies, Cognitive Behavioral Therapy (CBT) has also been shown to be effective; however, research is limited. [3]
How to Make a Vision Board for 2022
Les Brown says that "goals without action are just wishful thinking". If you’re also looking to make a positive change and focus on your goals, then this will help you decide if a vision board is right for you.
Check Out MLP for Our Awesome Offerings!
How are you taking care of your mind during the school year? Please take time for personal growth! Reconnecting with our inner student amps up our motivation for trying new things or rethinking our perspectives on old things! Let's do all the things!
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Kate Ginney

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--CiTi SEL Team--

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Liane Benedict