Model and Health & Nutrition Coach Teaching Us How To Fight Seasonal Depression

As the seasons begin to change, so do our moods and day-to-day activities. For those of us in the Northern Hemisphere, we are preparing for colder months and darker days, which also brings Seasonal Affective Disorder, commonly referred to as seasonal depression.

According to Johns Hopkins Medicine, shorter days and less daylight may trigger a chemical change in the brain leading to symptoms of depression, and women are affected by SAD more than men. The good news is that with different forms of treatment, including light therapy and antidepressants, most people see improvement, even within weeks.

For those of you reading this who are already feeling the onset of SAD, you are not alone. We know how important it is to tap into the power of community during hard times, and we recently had the chance to speak with model and certified health, nutrition and fitness coach Caitlin Spears, who understands the importance of prioritizing mental health and wellbeing throughout all seasons of life.

Caitlin is the founder of Complete By Caitlin, considered by the wellness industry as a leader in holistic health and transformation through her proven process, the CAIT Method. The CAIT Method is a 4-step process designed to help individuals become stronger and healthier. Caitlin is also launching The Look Good Feel Good course later this year – a unique, self-paced four-step program that offers an empowering approach to health and well-being, focusing on building lifelong habits rather than temporary fixes.

The philosophy of Complete by Caitlin is not just about physical health; it’s about discovering who you are, your passions, purpose, and learning to show up every day for yourself. Whether retraining one’s relationship with food or moving beyond scarcity mindsets, Caitlin’s innovative program shapes individuals into their best selves, equipping them to live a fulfilled, healthy life with confidence and control.

After experiencing a painful career rejection at the age of 18 as a young up-and-coming model, then realizing her true calling to help people live their most fulfilled lives through a wholistic approach, Caitlin’s expertise is hitting the right note with her 150,000+ followers on Instagram.

We wanted to learn more from her about how to combat SAD and implement healthy habits into our daily lives. Caitlin shared with us her journey to becoming a coach, as well as some powerful insights and tips on how to tackle seasonal depression, and better look after our mental health as we move into the colder, darker months.

Can you tell us about your modeling career, and where it began? 

My modeling career began when I was 17, when I entered the Miss Oklahoma USA pageant for a scholarship for college. I did not win the pageant, however I was scouted by a model agency during this competition, which is what ultimately began my modeling career. About 1 year later (after I turned 18 and was in the middle of my first semester of college), I was approached online by one of the casting directors for ‘America’s Next Top Model’ and asked to submit to be a part of next year’s season.

After submission, I went through months of castings, zooms, paperwork, etc. and truly thought I was about to fly off to film ANTM. That however, was not my fate. I soon received an email letting me know that, regrettably, I would not be joining the next season of the show. They said they loved me, but thought I needed to “work on my body” and try again on another season.

From that moment on I went through years of struggling with my body, with my modeling career, and never fully sticking with anything due to being scared of failure…again.  Looking back, I now know this path was never meant for me, life had so many other amazing plans, but standing there at 18 I felt ashamed, embarrassed, and lost. 

When did you decide to pivot from modeling into health and nutrition? Was there an event or particular moment that made you change directions?

At the end of 2021 I started to feel like something was missing, like I was no longer doing something that was fully meant for me. I wanted to be challenged, I wanted to be educated, and most importantly I felt called to help people – I just didn’t know how yet. Moving into January of 2022 I was in crisis mode, feeling like a fraud in my own life, but a failure if I left a career I had fought so hard for, for years.

I started sharing my struggle with my boyfriend who has always been my biggest supporter and encourager, and he truly helped me to understand that whatever I wanted to do it would be ok. His encouragement brought back a side of me that had been missing for a bit, that side of me that goes after what she wants fearlessly.

Then the universe just started lining things up, I knew I wanted to do something in the health and wellness space, I just really had no idea what. So I did what I do best, I just started talking to everyone, asking questions and listening. The next week I was offered a modeling job for Club Fitness (a branch of LA fitness) and I took it, but I took it with the intention of going to this job and asking anyone and everyone questions about a field I was interested in moving into. That day, this wonderful girl who was coaching was telling me about a program her friend had attended and loved. So that night, she sent me the link for the IIN Health Coaching Certification Program, and down the rabbit hole I went.

I called the enrollment team the next day and decided I wanted to attend this school, even though I still really had no idea what a Health Coach was. Then, once again the universe spoke to me. I had mentioned to my sister that I wanted to go back to school and was thinking of enrolling in the next semester at IIN, she went on to tell my nana (grandma), who called me and told me that Choctaw Nation, my tribe, might pay for my tuition if I applied. I didn’t even know they offered adult education programs, but 2 weeks later my application was approved and my tuition was sent to IIN.

Talk about a sign that I was moving in the right direction! From there I attended school, and got several other certifications along the way, found my passion and purpose. Now I run a thriving business that challenges me, educates me, allows me to help others, and most importantly it is something that I love!

As a certified coach with a huge following on social media, how have you created a brand or message that stands out from the rest? What is your secret to building a big following in an industry that is so popular? 

My secret is simple: be unique and authentic! People always ask me how I stand out in a niche that is so saturated. Well first of all, I don’t go around comparing my business to others, because how can you compare something that is uniquely you? Yes, there are other businesses that teach similar things, but that’s the beauty of business, it’s all about your unique way of teaching, and what it is that you are teaching that sets you apart.

I like to think my superpower is that I am unique, my experiences are unique, and how I teach is unique. I show up to help the people who need my help, I am not everyone’s cup of tea and that is OK! I also am a firm believer in authenticity. Show up as yourself in all that you do, and you will attract a loyal audience.  

Can you share any of your own body struggles, and why it was important to you to focus on self-care? 

I, just like anyone else, still deal with my own body struggles. From time to time I find myself comparing my body to others, or not feeling like my body is where I would like it to be. However, I have fostered a strong relationship with myself and my body over the past 10 years that has allowed me to always come back to the focus of how amazing my body is and that I want to love it at all stages of my life. This relationship with my body was not built overnight, but rather other years of small steps in the right direction.

Focusing on self-care is important for several reasons: 

1. Self-care allows us to prioritize our own well-being and maintain a healthy balance in our lives. By taking time to care for ourselves physically, mentally, emotionally, and spiritually, we can recharge and prevent burnout. This, in turn, enables us to better handle the challenges and responsibilities we face in our daily lives.
   
   
2. Self-care promotes overall health. Engaging in activities that support our physical health, such as regular exercise, nutritious eating, and quality sleep, can improve our energy levels, strengthen our immune system, and reduce the risk of various health issues. Additionally, practicing self-care for our mental, emotional, and spiritual well-being, such as engaging in hobbies, practicing mindfulness, or seeking support from others, can enhance our ability to cope with stress, improve our mood, and foster a positive mindset.
   
   
3. Self-care is never selfish, in fact I would say it’s selfish not to engage in self-care, because if we are not properly taking care of ourselves, how can we properly take care of others.  
   

As the seasons change, Seasonal Affective Disorder becomes common, especially going into colder month in the Northern Hemisphere. Why is it important to take care of our mental health during these changes? 

During these seasonal changes, it is important to prioritize mental health for several reasons. First, SAD can significantly impact one’s overall quality of life. Symptoms may include persistent sadness, low energy, trouble concentrating, changes in appetite, and disrupted sleep patterns. By taking care of our mental health, we can help to mitigate the negative effects of SAD.

Second, seasonal changes can disrupt our daily routines and activities. Reduced sunlight and colder weather may limit outdoor activities and social interactions, leading to feelings of isolation and loneliness. By focusing on mental health, we can implement strategies to maintain a sense of connection, engage in activities that bring us joy, and seek support from loved ones.

Lastly, taking care of our mental health during seasonal changes can help us build resilience and coping mechanisms. By being proactive and implementing self care practices, such as regular exercise, healthy eating, quality sleep, and stress management techniques, we can better navigate the challenges that come with seasonal transitions. 

What are some of your tips for combatting SAD that readers can easily implement into their lives? 

Here are some holistic approaches that may help you effectively manage and alleviate the symptoms of S.A.D.

1. Light Therapy: One of the primary causes of S.A.D is the reduced exposure to natural sunlight during the winter months. Light therapy, also known as phototherapy, involves using a special lightbox or red light therapy bed that mimics natural sunlight. By exposing yourself to this light for a specific duration each day, you can help regulate your body’s internal clock and improve your mood.
   
   
2. Get Moving: Regular exercise has been proven to boost mood and reduce symptoms of depression. Engaging in physical activities, such as walking, jogging, or yoga, releases endorphins, which are natural mood enhancers. Aim for at least 30 minutes of exercise each day to experience the benefits.
   
   
3. Mindfulness and Meditation: Practicing mindfulness and meditation techniques can help you cultivate a sense of calm and reduce stress levels. Consider incorporating activities like deep breathing exercises, guided meditation, or yoga into your daily routine. These practices can promote relaxation and improve your overall mental well-being.
   
   
4. Balanced Diet: Proper nutrition plays a crucial role in maintaining mental health. Focus on consuming a well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Additionally, certain foods like fatty fish (rich in omega-3 fatty acids), nuts, and dark chocolate have been linked to improved mood and brain function.
   
   
5. Social Support: Surrounding yourself with a supportive network of friends and family can make a significant difference in managing S.A.D. Engage in social activities, join support groups, or consider therapy sessions to share your experiences and receive emotional support.
   
   
6. Create a Daily Routine: Establishing a consistent daily routine can provide structure and stability, which is particularly helpful during the darker months. Set aside time for self-care activities, hobbies, and relaxation. Having a sense of purpose and a schedule to follow can help combat feelings of lethargy and low motivation.
   

Can you share some of your daily rituals or habits that help set you up for success each, both for your mental health and physical health? 

I have both a wind up (morning routine), and wind down (evening routine) that really help set me up for success each day and night. I truly believe these 2 segments of your 24-hour day are the most important. The first 30-60 minutes after you wake up, and the last 30-60 minutes before you go to bed. Why? Because this sets the tone for your entire day of life, and your entire night of rest. 

If we can nurture these 2 segments daily the potential long term health benefits both mental and physical and amazing. So if you don’t already have a wind up, or wind down routine, I encourage you to start putting one together.  Start small, pick one thing you can do every single day or night and do it consistently until it becomes a habit. Once it’s a habit add on and build a routine that lights you up and fuels your health. 

We live in a world where hustle culture has lead to extreme burnout. What advice would you give to readers in terms of taking care of ourselves in stressful environments/cultures? 

In the face of hustle culture and the potential for extreme burnout, it is crucial to prioritize self-care and well-being. Here are some pieces of advice to consider when taking care of ourselves in stressful environments or cultures:

1. Set boundaries: Establish clear boundaries between work and personal life. Define specific times for work, rest, and leisure activities. Communicate these boundaries to colleagues, friends, and family, and strive to maintain them.
   
   
2. Practice self-care: Engage in activities that promote relaxation, rejuvenation, and self-reflection. This can include hobbies, exercise, meditation, spending time in nature, or any other activities that bring you joy and help you recharge.
   
   
3. Prioritize rest and sleep: Ensure you are getting enough quality sleep each night. Sleep is essential for physical and mental well-being, and it plays a crucial role in managing stress. Establish a consistent sleep routine and create a sleep-friendly environment.
   
   
4. Practice stress management techniques: Explore various stress management techniques such as deep breathing exercises, mindfulness, yoga, or journaling. These practices can help reduce stress levels and promote a sense of calm and balance.
   
   
5. Take breaks: Incorporate regular breaks into your daily routine, even during busy periods. Short breaks can help refresh your mind, increase productivity, and prevent burnout.
   

For anyone struggling with SAD, how would you encourage them and help them not to give up on themselves? 

1. Validate their feelings: Let them know that their struggles are valid and that they are not alone in experiencing SAD. Acknowledge their emotions and reassure them that seeking help is a sign of strength.
   
   
2. Promote self-care practices: Emphasize the importance of self-care in managing SAD. Encourage them to engage in activities that bring them joy and boost their mood, such as exercise, spending time outdoors (even in limited sunlight), practicing relaxation techniques, and maintaining a healthy diet.
   
   
3. Offer support and companionship: Be there to listen and provide emotional support. Encourage them to reach out to friends, family, or support groups who can offer understanding and empathy. Remind them that they don’t have to face SAD alone.
   
   
4. Monitor progress: Encourage them to track their symptoms and progress over time. This can help them recognize patterns, identify effective coping strategies, and celebrate small victories along the way.
   

If you liked Caitlin’s insights on SAD, follow her on Instagram to get a regular dose of her infectious positivity, and learn more about the courses she is offering by clicking HERE.