How to Overcome Seasonal Affective Disorder (SAD)

The winter blahs can be a cyclical problem that can leave one anticipating the winter season with dread. The lack of sunlight is well documented as having the potential to trigger depressive moods in certain individuals. The winter season can seem longer if you are a person who is seasonally affected with depression. Our bodies have a natural rhythm (circadian) that can become disrupted by the lack of light that occurs over the winter season.

Difficulty: Moderately Challenging

Instructions

1. Consult a physician or therapist to explore if there are any underlying medical causes for your seasonal affective disorder. A consultation will help you determine if medication is needed, or to explore alternative treatment approaches.

2. Take the time to get to know your local providers when considering alternative treatment approaches. Create a trusted relationship with your massage therapist, chiropractor, aesthetician, acupuncturist, herbalist, acupressure therapist or naturopath, or whoever is treating you. Although often an out of pocket expense, utilizing these support services can potentially save on costs related to loss of health.

3. Journal daily to track your mood changes and identify patterns of thinking. Create a stash of "happiness tools." This simply means having a list of things to do that bring you joy. Utilize these tools when you are struggling.

4. Plan a vacation. Part of the issue with SAD is that you may be feeling trapped, which is frequently referred to as "cabin fever." If you are feeling trapped; it might be helpful to begin planning a vacation, even if you will not be able to take it until a later date. Sometimes just knowing that you can escape is enough to alter a depressed mood. Consider a day trip, as even going someplace local that breaks the daily routine can be helpful. If you are truly stuck and can't get out, throw a theme party in the house and make due with what is available. Create a reward for the family member who comes up with the most creative food, game or activity.

5. Exercise. Establishing a daily workout routine is critical to altering your mood. Follow general health guidelines to ensure you eat and sleep well.

6. Purchase an inexpensive light box and use daily. Full spectrum (LED/10,000 LUX) light boxes release light directly and angularly at the users eye without the harmful violet rays. Blue waves may also be as effective. Whatever the source, just make sure it is not going to cause any harmful impact on your eyes. Some manufacturers offer lightbulbs that can be used throughout the home, and these are generally available in health stores.

7. Keep yourself from becoming isolated. Stay connected to friends and people you care about and who care about you. Emotional support can prevent depression from getting the better of you.

Tips & Warnings

• Have a collection of movies that make you laugh, music that feeds your soul, and good reading for mini-escapes.
• Create a personal spa pampering routine in your home whether you are male or female, young or old; just treat yourself with gentleness.
• Daily warm baths or therapeutic soaks may be helpful.
• Find the beauty in your sadness and don't just wallow in it.
• Cook healthy "comfort" foods and try not to overeat.
• Utilize alternative healing as a means of creating balance within nature.
• Winter can be extreme, so if your mood becomes too extreme seek immediate professional assistance.
• Knowing your cycles can help with prevention; however, if your cycles worsen reach out to others and talk about what you are feeling.
• Depression can cause you to feel negative and unmotivated.
• Make sure any alternative treatments are not counter-indicated by any medical conditions you may have.