Prepare a seasonal mood timeline, describe daily-life changes, organize questions about care options and save an agreed follow-up plan with ways to get help.
Write when the change began, whether you remember a similar seasonal pattern and what has changed in mood, sleep, energy, appetite or ordinary activities. Include the effect on work, relationships or self-care in your own words. Your notes support a conversation, not a self-diagnosis.
Arrange a discussion if mood changes persist, interfere with daily life or concern you. Bring the timeline, current medicines and supplements, any eye conditions and any previous mood or treatment history you want the clinician to know. Ask what else could explain the changes.
Ask which options fit your situation, including talking therapy, medication or clinical bright-light treatment where appropriate. If a light box is recommended, clarify the exact device, timing, positioning, duration, monitoring and reasons to stop or seek advice. Do not substitute a decorative colored lamp or a Kelvin preview for those instructions.
Save the agreed actions, follow-up arrangements and contact details. Use the same brief notes to describe changes in daily functioning and any unwanted effects. Discuss changes to treatment with your clinician; there is no seasonal color sequence or universal lamp schedule to follow here.
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The NHS describes seasonal affective disorder as depression with a seasonal pattern and advises seeking help for symptoms or treatment that is not helping. Its care options include antidepressants, talking therapies and light therapy. A clinician can assess your symptoms and discuss suitable care.
NIMH distinguishes clinical bright-light treatment from ordinary room lighting. Device characteristics and the treatment plan matter; some eye conditions and light-sensitive medicines require extra clinical consideration. This planning worksheet does not select a device or prescribe exposure.
Fill these prompts in your own saved copy. Leave uncertain details marked as uncertain, and bring the questions that matter most to you.
| Record | Your note |
|---|---|
| Pattern and impact | [when it began, previous seasons and daily-life changes] |
| Relevant history | [medicines, supplements, eye conditions and previous care] |
| Questions | [possible causes, options, expected benefit and unwanted effects] |
| If light treatment is advised | [device and written instructions; supervision and stop/contact advice] |
| Agreed review | [actions, follow-up, contact and route to urgent help] |
If you may harm yourself or cannot keep yourself safe, seek urgent help now through local emergency or crisis services. In the US, call or text 988. The NHS page links to urgent mental health help in the UK.
A few dated examples can make a conversation easier. Do not postpone an appointment to build a perfect tracking record.