Are you having SAD?

Your guide to self-mastery and wellbeing

         by Helena Lass MD


Do you also feel, that with the winter approaching, you experience:

  • tiredness
  • the low in energy
  • lacking motivation
  • gaining weight (with what it does to your self-esteem!)
  • “blue” or sadness
  • difficulty geting up in the morning
  • cravings for fast carbohydrates (- the sweet stuff)

In the Northen part of the Globe – where the daylight shows itself only for 4-5 hours per day – there is a higher risk for the “winter blues”. This SAD (Seasonal Affective Disorder) is a mild form of depression, set off by environmental factors and stops you from performing your best.

80 % of the people suffering are women. The ones who nurture, support and provide.¬†This means that it is time for extra care – it’s time to ditch the belief that it is selfish to care for oneself once and for all!

talvine park

If you won’t give yourself the support that you need, you cannot¬†function at the level that you would desire.

Remember the airplane phrase:¬†”First put the oxygen mask on yourself and then help the children”. If you don’t wear one, they won’t even have a chance!


I want you to continue being the light that you are!


So, I have lined out an action plan for you:

  1. Give yourself the support that you should have – a massage, meeting with friends, regular dinners
  2. Take¬†vitamin D¬†supplements during october-april 10 micrograms/ day. From the blood screens that I have ordered, the amount of vitamin D is schokingly low even in august (when the “batteries” should be all full).Vitamin D is essential for bone metabolism and mood regulation.¬†

    It is produced in our SKIN as a reaction to UV-rays.People who spend time in the sun, but use extensive UV-block, can also have severe vitamin D deficiency. The recommended level in should be 75, when I had 30 and a patient had 8. Regarding our climate, it is almost impossible to overdue with it.


  3. Combine the previous with bright light therapy. It is not enough for treating depression, but has been recommended for SAD with good results. There is the regular light box (a special lamp ) and a new invention called Valkee. The researchers at Valkee ( have discovered that we don’t need to light up all of our surroundings, but only our brain. And directing light to the retina to do this is not the only way! They have developed a technology to direct the light through the ear canal, with the help of the headphones. Valkee seems to have style too.





Additionally you can supplement with:

  • omega-3 oils that are protective of neural cells and prevent the outburst of disorders in the¬†nervous system. More about beneficial oils under the wellbeing section ( ¬† )
  • vitamin B12 – a known substance too low in the majority of depressive patients
  • Folic acid – a food supplement, that takes part in mood regulation


PLUS ask yourself:

- what lights you up? Literally. What is the thing that would make you jump out of bed and go through the day? Do more of that, uplift yourself!.

For me it is SUME (a ethnic fashion brand that I created 5 years ago), that allows me to be creative and express beauty. I presented SUME products at a traditional four-day ethnic fair and I always return to my mission as a doctor with expanded enthusiasm.


- what am I experiencing in my emotions right now? It may not be a lack of enthusiasm, but the presence of some emotion that is passive in it’s nature – boredom, sadness, lazyness etc.

- what am I experiencing in my thoughts right now? Thoughts are not just random sentences, they have a power to them. If you repeat to yourself “I am so tired” five times in a row, the first thing in the morning, then it is no wonder you are going to feel it too. Your thoughts are your affirmations to yourself about yourself, they become your mirror to the world.

A somewhat different approach to darkness and gloomy times may help to turn the tables. In some traditions, the dark time is the best time to look inward, slow down with the nature and have a rest. It is time for contemplation on the things that really matter and reviewing to prepare for a fresh start and transformation. What should you hold on to and what to let go? We need this time (like we need the night to prepare for the new day) but have lost touch with it’s importance.

So, pose a question, look inward:

- am I trying to turn the dark time into something else? Expecting to be as active, extrovert and energetic as in summer?


What are the gifts of  darkness?

gift in hand


In love and service,



Did you find this article helpful? Feel free to forward to a friend.

Want to work with Helena? Contact me on or learn more about my offering under programs.


Fulfilling a dream of mine

Your guide to self-mastery and wellbeing         by Helena Lass MD



My dream has come true! I am thrilled to announce the opening of my personal-brand website:


The HOW of Life” is a brand designed for the smart and willing – it is for people who are on a mission (even if they are not very clear jet on what that exactly is). It can be a mission for your own transformation, for the good of other people or even for the whole humanity. Mathematics and spelling that you learned from school are not enough to lead a prosperous life and fulfill your purpose – you need the know-HOW. A wonderful life is not something that just happens to you, something you are born with – it is designed by you and requires the right education to do so. Learn the HOW:




Here’s what I have added for you:

There are articles loaded with valuable tips and insight that I am giving away FREE under WELLBEING and BUSINESS. This is how it looks like:


money story

lifestyle tips


You can find more exciting bits under Media and Blog. And there is an overview of the programs I offer, so that you DO NOT have to waste any more of your valuable time because of the doubting mind or going through the emotional roller-coaster.


 I invite you to visit


and leave/send me a comment: 

What is the article attracting you the most? Why?

Was it beneficial? How?

Does the story evoke a personal memory?


Here is a chance for the 5 fastest ones: get me to answer your question at no extra cost. An anonymous post will be made to Secrets of self mastery timeline in Facebook. Send a question to

What would you like to ask me?


To your prosperity! Love,

Helena Lass


Help to spread the word on how to live a more fulfilling, masterful life. Make the message available Рforward to a friend! 

About Dr. Helena Lass:

Dr. Helena Lass is a conscious living and wellbeing coach, M.D., a psychiatrist and a yoga practitioner. She graduated as a medical doctor from the University of Tartu (EU) and has previously worked in a psychiatric hospital ( in Estonia). For almost 10 years she has been helping people to master their lives, lead with awareness and manage complex decisions. She is a speaker and author on the topics of self-mastery, leadership and wellbeing, also conducting courses and private intensives. Today, she emphasizes the importance of awareness and education for the purposes of self-mastery and wellbeing.

H portree-v


Finding the time

Your guide to self-mastery and wellbeing

         by Helena Lass MD


For me it has been a very exciting month – I have been working on my personal brand and webpage. Here is a sneak preview of what’s about to launch: ad4dda

It has been a dream of mine to deliver my message in a unique and authentic way, on my own terms. But it hasn’t always been like this – entrepreneurship used to be a “should” for me, something I would do “one day” / “some day”…

There are quite a few things in everyone’s life, that we consider as “important“. Some of them we actually do take care of… and others seem to be important in only theory. That means – we think we should pay attention, because they are important, but it just turns out at the end of the day that still we DON’T.


Take self-care for instance. Or your health / family-time / wellbeing / financial freedom… you name it.¬†The fact is – THINKING something is important, doesn’t equal that it IS.

What is really important to you can be measured in real time that you spend on it on an average day.

There will always be the stuff that you want to do and then there will be the things that others want you to do. Your boss, friends, spouse or a child can fill up your calendar in no time.¬†You have to really safeguard your time – because if you don’t, then nobody else will.

So why some of the very important things never get the time they deserve?

Because they are just not important ENOUGH. I know it is painful, but it’s true. You choose your actions based on priority – so if you have limited amount of time, only the things get done that have top priority. Your work is the priority of your boss, some of your colleagues and yourself, because it promises a certain value. Only you ultimately know what value that is.¬†Your peace of mind is also very important to you, but is it also a priority?

Do you GIVE IT value?

For example you know that relaxation and meditation is good for your long-term peace of mind. But you don’t find the time to do it – because you don’t give it priority over other “important” things. It still does not have enough VALUE in your eyes.¬†Society may value status, wealth, career success, pleasures, brand clothes, luxurious lifestyle ect.

Question is – what do you value? What’s your package like?

It’s up to you to decide, which of the endless projects will get your time, which of these will YOU emphasize and give value to.

YOU yourself have to give it – it’s YOUR life, remember!.

I’m glad to be of service, to turn your life into the one you can be proud of!¬†If I can be of help /inspire / motivate your next step, please e-mail me on: to book for a 20 minute FREE discovery session on Skype. Lets’s talk.

I am not saying turning a big ship is easy. Of course your willpower will be tested – “is it really that important to you, is it really a priority or can it be replaced”? If the muscle is weak, it will get a good work-out with no extra charge ;) Even during this time, stay strong and do over and over again the most powerful thing a human can do:


I invite you to do it NOW.

The things that you have kept on the “should” column for years – revise them and make a choice. Stand up for yourself!

How are you going to start, if you don’t start?


Be well,


Help to spread the word on how to life a more balanced, masterful life. Make the message available – forward to a friend:


If there is anything that Dr. Lass can support you with,

e-mail her on: to book for a FREE 20 minute Skype call. Please be specific on how you think Dr. Lass can help.


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