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Step 1
Take Charge of Mood
The three troublesome feelings: hopelessness, depression and anxiety arrive in the fall for folks who suffer from SAD. While these uncomfortable feelings can interfere with the quality of your day, there are things you can do to feel better and not be absorbed in the pain. The first step is to acknowledge the feelings and then commit to doing whatever it takes to turn things for the better. Take charge of your mood; don’t let your mood take charge of you. -
Step 2
Turn Negative Thoughts Positive
Negative thoughts take over if you focus on them nonstop. It is possible to see the bright side by focusing on a small positive. For example, if you replace the negative thought, “There is nothing to look forward to,” with "I will find something joyful today.” Look for the joy. When your mind starts thinking negative thoughts say to yourself: "Stop mind, I am looking for joy." You do control what you think. Ask yourself: "What would I like to think today?" Read a positive story, poem or pray each morning -- and that will get you started. -
Step 3
Do Not Hide, Do Not Isolate
When you’re down in the dumps, if your tendency is to hide away and keep sadness to yourself, then you might need a push to change this habit. Get a buddy to keep you on track. Isolation increases hopelessness and makes your anxiety grow. Reach out to friends. Make dates for walking and talking. Discuss new ways to get through the winter. You are not alone. Many people cope with the seasonal blahs. It’s helpful to do it together. -
Step 4
Balance Movement With Rest
Rest, sleep, nap and move your body. To feel in balance we need rest and movement. People with SAD need as much as 10 hours sleep in the winter, and that’s OK, but if you find that you’re sleeping more than that, you could benefit from moving. If you are prone to insomnia or nodding off in the middle of the day, getting out of the house will get the body working to uplift the mood. Fresh air, exercise, yoga or a walk around the block will lighten your spirit. Don't postpone. Don't make up excuses. Take charge and enjoy a happy, healthy winter. -
Step 5
Sit in Bright Light
A specialized light box designed to mimic sunshine will kick-start your brain chemicals without the side effects of medication. Make your home sunny and bright. Keep the blinds open, sit by the window, burn good-smelling candles. Creating a cozy home will help you feel safe, warm and ready to cuddle. No one can stay depressed for long when cuddling up. -
Step 6
Listen to Upbeat Music and an Inspiring Book
Music is calming and energizing. In the morning put on energizing music and at night play calming sounds. Listening to a book on tape is not only entertaining and educational, but the human voice is soothing. You feel less alone when being read to. Go to the library and bring home books on tape. Hearing the story will distract you from anxieties, and the soothing voice will help you fall asleep at night. -
Step 7
Apply a Grateful Remedy
The quickest cure for hopelessness is counting your blessings. When you feel the seasonal blues overtake you, don’t let those momentary thoughts and feelings stop you from being grateful. List five things that you are grateful for each day. Say them out loud daily, and soon you will have reprogrammed your brain to experience the joy of being alive. Gratitude is good for body and soul.
Comments
blackcoffee said
on 11/8/2009 awesome! thanks.
frugalmomi said
on 11/7/2009 Living in the PNW I can definitely use this . 5*
webdesignsbyapw said
on 11/5/2009 I really liked your article. I sometimes have this problem during winter.
Decided to include your article to my blog with a link back: http://webdesignsbyapw.com/2009/11/05/how-to-avoid-sadness-or-depression/
Thanks
cherold598 said
on 11/5/2009 I can really use these tips. Great advice for SAD. 5*
rujutavasani said
on 11/5/2009 nice article! Thanks for sharing!