How the Seasonal Slump Score is calculated

The Seasonal Mood Checker produces a 0–100 Seasonal Slump Score. It’s built from two buckets: (A) baseline seasonal exposure and (B) symptom intensity, with a protective adjustment for habits that reliably help many people (especially daylight exposure and movement).

First, the calculator assigns a baseline based on month and latitude band. This mirrors a simple real-world idea: less daylight + higher latitude often means a bigger “winter load.” It’s not perfect (cloud cover, schedule, and lifestyle matter), but it’s a useful starting anchor.

• Season factor (0–30 points): Winter months contribute more than summer months.
• Latitude factor (0–20 points): Higher latitudes add more because day length swings harder.

Next, your six symptom sliders (0–10) are converted into a symptom score (0–60). The calculator weights low mood and low energy slightly more than appetite or social withdrawal, because those tend to drive the most day-to-day impairment during seasonal dips.

• Mood + energy: higher weight
• Oversleep + stress: medium weight
• Cravings + withdrawal: supportive weight

Finally, protective habits reduce the score: daylight minutes, bright indoor light (like morning bright light), and exercise days lower the score because they commonly improve circadian timing and mood resilience. Sleep gets a “sweet spot” adjustment: too little or too much sleep can both increase risk.

• 0–24: Stable — no strong seasonal pattern detected today.
• 25–49: Mild seasonal wobble — some seasonal sensitivity signals.
• 50–74: Moderate seasonal slump — a consistent pattern may be building.
• 75–100: Strong seasonal slump pattern — consider a proactive plan and support.

Note: This calculator is a wellness tool, not a clinical assessment. It’s designed for awareness and habit planning.

Why seasons can mess with mood

Your brain is basically a solar-powered routine machine. When daylight changes, your internal clock can drift. That drift can affect sleep timing, energy, appetite, and motivation. Some people barely notice it. Others feel it like a switch flips every fall or winter.

Three big drivers tend to show up:

• Light timing: Morning light helps “set” your clock. Less morning light can make days feel heavier.
• Circadian disruption: Irregular sleep + screen light at night can amplify seasonal dips.
• Behavioral compression: Cold/dark reduces movement and social time, which can quietly lower mood.

The goal isn’t perfection. It’s leverage. Tiny changes (like 10–20 minutes of morning light) can create a surprisingly large shift over a few weeks — especially when combined with consistent sleep and some movement.

If your mood dips in darker months, try to “move light earlier” (get light soon after waking) and “move sleep steadier” (same wake time most days). The rest is bonus.

Seasonal Mood Checker examples (realistic scenarios)

Example 1: Winter + low daylight + strong fatigue

Jamie lives at a high latitude (45°–60°) in January, spends about 10 minutes outside in daylight, sleeps 9 hours, and reports low energy (8/10) and low mood (6/10). The calculator will likely return a high seasonal slump score — not because Jamie is “doing something wrong,” but because the combination of winter baseline + symptom intensity + low light exposure stacks up.

The plan might emphasize morning light (walk or bright indoor light), 2–3 exercise days, and a steady wake time to reduce grogginess.

Example 2: Fall transition + moderate stress

Alex is in October at mid latitude (30°–45°), gets 25 minutes of daylight, sleeps 7.5 hours, exercises 3 days/week, but reports stress (7/10) and mild low mood (4/10). The score might land in the mild-to-moderate range. That suggests a seasonal sensitivity signal, but also strong protective habits already in place.

The plan might focus on stress buffering (short decompression routines) and keeping the daylight habit consistent.

Example 3: Summer + stable routine

Sam is in July near the equator, gets 60 minutes outside daily, sleeps 7 hours, exercises 4 days/week, and reports minimal symptoms. The score typically lands in the stable range. That doesn’t mean Sam can’t ever feel down — it just means a seasonal driver isn’t obvious right now.

Frequently Asked Questions

• Is this a test for Seasonal Affective Disorder (SAD)?

  No. It’s a wellness-style checker that estimates a seasonal slump pattern from your inputs. Only a qualified professional can diagnose SAD or other conditions.

• What’s the fastest thing to try if my score is high?

  The biggest “bang for buck” is usually morning light (outside shortly after waking if possible), plus a steady wake time. Add movement next.

• Can too much sleep increase my score?

  Yes — oversleeping can be part of a seasonal slump pattern for some people. The calculator treats sleep as a sweet spot: too little or too much can correlate with lower energy.

• What if I work nights or have an unusual schedule?

  Use your “day” relative to your wake time. For example, “morning light” means “light soon after you wake,” even if your wake time is 3 pm.

• Does my latitude band really matter?

  It’s a rough proxy for seasonal day-length swings. Lifestyle can override it (someone near the equator can still be indoors all day), but latitude is a useful baseline factor.

• What should I do if I feel hopeless or unsafe?

  Please seek professional help right away. If you’re in immediate danger, contact emergency services. This tool is not designed for crisis situations.

Make it shareable (without making it serious)

Seasonal mood is one of those “quietly universal” topics: everyone has a friend who turns into a human houseplant in winter. If you want to use this tool for fun and self-awareness, try these share prompts:

• “My Seasonal Slump Score is ___ — what’s yours?”
• “Winter me vs summer me: explain it in one emoji.”
• “I’m building a ‘morning light’ streak. Who’s joining?”

Keep it light. The goal is awareness, not shame. If your score is high, share the plan — not just the number.

What this tool does (and doesn’t) do

• Does: help you quantify seasonal patterns, compare months, and pick 1–3 habits to test.
• Doesn’t: diagnose SAD, depression, or any medical condition.
• Best use: run monthly, save snapshots, and watch trends.

If you’re already in treatment or using light therapy, use this as a habit tracker — not a replacement for advice.

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