How to Beat the Winter Blues

The winter blues, also known as Seasonal Affective Disorder (SAD), is a very common mood disorder. SAD is a mild depression triggered by a decrease in exposure to sunlight as fall turns to winter and daylight hours are fewer. SAD can be treated with little to no medical intervention, depending on severity.

Difficulty: Moderate

Instructions

Things You'll Need:

• Light box
• Medication or herbs

1. Increase exposure to light. Keep lights continuously throughout your house. Purchase a light box.

2. Exercise daily. Exercise outside when possible. Spend at least 30 minutes exercising aerobically to increase serotonin levels.

3. Eat healthily. Increase complex carbohydrates, fruits and vegetables. Stay away from high sugar, excess fat and highly refined foods.

4. Go to bed early and wake up early. Spend as much time awake during daylight hours as possible.

5. Consult a physician to get information on prescription drugs and herbal remedies. Keep follow up appointments with the health care provider.

6. Do not drink alcohol. Alcohol further depresses the mind and body resulting in increase of Seasonal Affective Disorder.

7. Get out of the house. Find social groups, support groups, start a new hobby or take classes at a local college. Avoid sitting around the house dwelling on the winter blues.

Tips & Warnings

• Consult a physician before starting any exercise program or changing your diet.
• Consult a counselor.
• Have a CBC blood test run to rule out any other possible causes.
• Exposure to ultraviolet rays can lead to skin cancer.
• Do not self-medicate.

Resources

• Purchase a sunbox.

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