The happy feelings that I experienced just last season seem so remote now that the warmth of the sun has been overshadowed by the bitter cold face of old man winter. The once inspiring view out of my kitchen window now renders melancholic feelings. Summer’s array of beautifully colored flowers and the splashing sounds from the waterfall in the pond are now frozen in time. I suffer from Seasonal Affective Disorder, also referred to as S.A.D.
S.A.D. is a type of depression, which can range from mild to extreme sadness, specifically during the winter months. This is due to a decrease of daylight hours, which plays a vital role in providing mood altering chemicals to the body. Many people who suffer from S.A.D. simply wait for Spring to come so that their symptoms begin to dissipate. However, I am aware that many people with S.A.D. do not want to suffer during the seemingly never-ending winter months, so I have compiled a few simple tips to help you cope.
- Place fresh cut flowers along with floral or tropical scented candles in various places of your home where you spend most of your time in order to create an atmosphere that replicates a Spring-like environment.
- Indoor water fountains can produce tranquility that will put your inner self at rest. Listen to the soft splashing effects and let your mind take you to the destination of your choice. Imagine a nice stroll on the beach, fishing at your favorite spot, or whatever your imagination desires.
- Grow an indoor herb garden in a window or under a plant light and enjoy both the growing process and the quick harvest. Impress your friends with a baked dish that includes your very own fresh herbs.
- Do something out of the ordinary for yourself. Take a foreign language or art class at a local college or art institution. Join a Salsa dance class or sign up for Karate or self-defense. Using your creative side will help you pull through and have a lot of fun while doing so.
- Take a multi-vitamin daily. Liquid multi-vitamins are easy to ingest and are available at major retail chains. This helps insure that you are getting important nutrients that your body needs.
- Sustain from drinking alcohol, since it is in itself, a depressant. Instead, blend up cool, refreshing fruit smoothies using fresh fruits and vegetables.
- Even on the coldest days get outside for at least 10 minutes between 11 a.m.–2 p.m., especially when the sun is out and shining. Dress as warm as you need to and take in the light and try to find beauty in the nature of winter.
- Get a few minutes of any form of exercise daily. If regular calisthenics or aerobics sound too boring, turn on your favorite music and dance for at least 10 minutes. Exercise releases feel-good hormones that help to reduce depression. You can consult a professional with a weight management certification if you want to lose weight while exercising.
- Stay engaged with your friends, family, and neighbors. Even when you don’t feel like entertaining or accepting an invitation; let them know you appreciate them, and not to give up on you. Share your feelings about your S.A.D., and they will understand.
- Open your curtains. Turn the lights on. Do not allow yourself to sit or lie around in darkened areas that induce over-sleeping or feelings of sadness.
Most importantly, if you are experiencing more severe symptoms of S.A.D., please contact your physician. Light therapy and cognitive/behavior therapy may be suggested along with medication to help you.
Good luck to you and may you find some solace in these tips to cope with S.A.D. until the warmth of Spring buds its head once again.
