Do you have a bad case of the winter blues?

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Do you have a bad case of the winter blues? It seems when those cold winter days get shorter, colder and darker, many people are over whelmed by a sense of melancholy or depression . If so, you’re not alone and data suggests that Twenty percent of the people in the United States react to the change of seasons with a type of depression called Seasonal Affective Disorder, or SAD for short. Symptoms typically arise in the fall and winter months, but those who are not exposed to sunlight during the day may experience SAD all year long.

I have detailed some simple steps to take to alleviate some of the symptoms ,obviously if symptoms persist you should see a doctor.

First take charge of your mood. There are usually three troublesome feelings: hopelessness, depression and anxiety. While these uncomfortable feelings can interfere with the quality of your life, there are things you can do to feel better and avoid feeling down. The first step is to acknowledge the feelings and then commit to doing whatever it takes to alter your mood. Take charge of your emotions; don’t let your mood take charge of you.

Turn negative thoughts into positive. Negative thoughts have a tendency to increase the more you focus on them. Its best to recognize this is just the seasonality effecting you and replace the negative thought with a more positive point of view. There are many different ways to handle feeling down but recognizing its the season and giving the benefit of the doubt or not assuming the wost can be a good start. You have to make and effort to be positive.

Don’t Hide or isolate yourself. If you have a tendency is to hide away and keep sadness to yourself, when you’re feeling down, then you might need to change this habit. Isolation only increases hopelessness and makes your anxiety grow. Reach out to friends. Make dates for walking and talking. Getting some exercise and fresh air can help. Push yourself to go out and get out in the world.

Rest, sleep, nap and move your body. To feel in balance we need rest and movement. People with SAD may need as much as 10 hours of sleep in the winter , but its also important to counter that with some exercise whether its the gym or a brisk walk motion wand activity with change your mood.

Let the sun shine ,sit in bright light. A specialized light box designed to mimic sunshine will kick-start your brain chemicals without the side effects of medication. Its best to 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 socialize.For a quick fix for some hit the tanning salon but always take precautions.

Upbeat music and an inspiring audio book can be calming and energizing. In the morning put on energizing music and at night play calming sounds. Listening to a book on tape that is entertaining and educational. The soothing sounds or the focus on other issues may distract you from anxieties.

And finally be “grateful”. It sounds old fashioned but it is not to be over looked or under estimated and counting your blessings is the quickest cure for hopelessness. 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. The repetition will have a tendency to reprogram you and change your state of being .

http://www.manhattanstyle.com/news/do-you-have-a-bad-case-of-the-winter-blues/