Dr. Matt’s Tips for Seasonal Affective Disorder (Winter Blues)
Feeling down in the winter? The physical and psychological effects of not getting enough sunlight may be to blame. Symptoms of depression can be seasonal and can also be treated, in many cases, without medication. Follow these simple steps at home in during your day to lift the winter blues:
1. Light: Purchase a portable light therapy device, use it for 30 to 90 minutes each morning by sitting in front of it, or to the side, but don’t stare directly into it. On sunny days fit in a walk outside after 12:00 noon for at least 15 minutes.
2. Thoughts: Identify negative thinking: Call yourself on it when you recognize that you are being negative. Next, challenge your negative thinking. Ask yourself honestly if what you are thinking is really as dire as you are telling yourself it is. Then, re-frame your thought. Put the negative thought into context, this may be as simple as reminding yourself how the negative thing you are thinking about truly relates to the other, more positive parts of your day. Finally, identify positive events. This means real events, spend some time being optimistic. I have found that, except for when life and limb are at risk, most people, most of the time, can afford to be optimistic.
3. Sleep: Fix a bedtime and an awakening time. Avoid napping during the day. Avoid alcohol, caffeine, and spicy or sugary foods 4-6 hours before bedtime.
4. Diet: Start with more water throughout the day - 6 to 8 glasses total. You can watch carbs also.
5. Exercise: 30 minutes of moderate exercise every day, but not within 2 hrs of going to bed.
That’s it! Now, if you have done the above recommended steps for one month and do not see a significant improvement in your symptoms, your situation may be complicated by other factors and you should consult with a psychologist or psychiatrist who works with depression.
