“Scientific evidence confirms that sufficient sunlight is essential for optimal functioning of the mind and body.” https://www.verywellmind.com/the-mental-health-benefits-of-sunlight-5089214

Sunshine should be part of your overall plan for harnessing your body’s physiology to help treat depression and anxiety. It increases production of the feel good hormone serotonin, it gives you the much needed vitamin D (and studies show that low levels of vitamin D may contribute to depression, so get that checked by a blood test from a doctor), and it helps regulate your sleep cycle (and disrupted sleep may contribute to mood disorders- “Although disturbed sleep is associated with psychiatric disorders and is traditionally considered to be a symptom of depression, research suggests that the relationship between sleep changes and mood disorders may work in the other direction as well.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4318605/ )

Make sunshine one of your ingredients- you won’t regret it.

1. 10-15 minutes, a few times a week should do it.

2. Explore your way of getting sunshine. Sit in your car with the window down, eat outside, go for a short walk, etc. It doesn’t really matter how you get sunshine, just get some.

3. Identify ways for different seasons, especially winter. Some find lightboxes help them during winter months.

4. It’s absolutely okay if one week you do it and the next week you don’t. This is about balance, not perfection.