How to Cope With Seasonal Affective Disorder

For many people living in northern latitudes the onset of winter months can be foreboding. Shorter days, col, and dreary weather makes it harder to crawl out of bed each morning. People with Seasonal Affective Disorder, or SAD, suffer from depression, lethargy, exhaustion and a variety of other symptoms as the nights get longer. If you feel that SAD is wreaking havoc on your life, or are simply struggling through the winter doldrums, try the following techniques to boost energy and mood.

Difficulty: Moderate

Instructions

1. Surround yourself with as much natural light as possible. Sitting near windows even on dreary days provides access to natural light that can help alleviate symptoms. Go outdoors and let some daylight into your system.

2. Use a light box to simulate longer days. A light box imitates natural light. Turn it on early in the morning, sit near it during dark days and leave it on after the sun has gone down. You also can turn on your house lights to make getting out of bed easier.

3. Practice meditation or use therapy to deal with negative thoughts. As depression sets in from light deprivation, our minds can go to unpleasant places. Combat these negative thoughts by using meditation or seek the help of a professional therapist if your emotions get too heavy.

4. Exercise. Though much of SAD is thought to be biochemical due to light, exercise can keep your body in an active state. Combat the inclination to sleep by making your body work and use energy.

5. Socialize with friends and family as much as possible. Don’t let the depression and lethargy isolate you. Get out with people and engage in activities during the bleakest days of winter.

6. Take a sunny holiday break. If you can afford to go someplace warm and sunny for a few days, do it.

7. Call your healthcare professional. Medication from your doctor can alleviate the most severe symptoms of SAD. Though antidepressants should be a last resort, they may be the solution once all the other options have been exhausted. Make sure you speak with your doctor and do not self-medicate.

Tips & Warnings

• You know your body best. Follow your intuition to offset the winter blues.
• Be active outdoors as much as possible. The fresh air and natural light can do wonders for your mood.
• Though sun beds are used by many people to get a dose of light, they can damage your skin and cause cancer if used inappropriately.
• Don’t ignore signs of SAD. If it’s hard to get out of bed and you’re entertaining depressing thoughts, contact your doctor immediately.