Manual № 82 · Seasonal depression

Short Days

The manual for seasonal depression.

The dark months come around every year. This time, be ready before they arrive.

12 modules · for the person whose mood, energy, sleep and appetite sink every fall and winter

  1. 01The Same Time Every Year
  2. 02Blues, Depression, or Something Else
  3. 03How the Dark Gets In
  4. 04The Plan Before the Dark
  5. 05A Winter Life That Does Not Need the Weather
  6. 06What You Tell Yourself About Winter
  1. 07Morning, Light, and the Body Clock
  2. 08Light Therapy: A Treatment, Not a Gadget
  3. 09Moving, and Getting Outside
  4. 10Hibernation or Rest
  5. 11The Holidays
  6. 12Spring, and the Plan for Every Year

Two editions

The manual, or the manual and the toolkit.

Standard edition

$39

The full program: all 12 modules, with the exercises, logs, and checklists that save as you go. Everything you need to do the work.

Elite edition · most complete

$69

Everything in Standard, plus The Toolkit, 14 techniques drawn from across the evidence base, each labeled with where it comes from and how good the support actually is, to use alongside this program rather than instead of it. With original diagrams throughout.

Start with Standard if you would rather. You can upgrade to Elite at any time for the $30 difference, and nothing you have written is lost. And once you own one manual, every other one is 20% off.

Inside The Toolkit

  1. 01The Seasonal Mood Chart
  2. 02Disputing a Seasonal Belief
  3. 03The Distortions Winter Feeds
  4. 04Testing a Winter Prediction
  5. 05By the Plan, Not the Mood
  6. 06Catching the Avoidance Loop
  7. 07From Why to How
  1. 08Anchors for the Body Clock
  2. 09Opposite Action for the Pull to Hibernate
  3. 10The Body Basics in Winter
  4. 11Making Room for the Heaviness
  5. 12Winter Values, Small Actions
  6. 13The Better Winter and the Scale
  7. 14What You Want, What You Are Doing

Close to this one

Educational content, not therapy, diagnosis, or treatment, and not a substitute for a clinician when one is needed. Every manual opens with a safety page. If you are thinking about suicide, call or text 988 now.