7 Ways to Overcome
Winter Depression
In North America, it is estimated that 50 to 60 percent of
the population is affected by winter depression. There is
a broad spectrum of symptoms that arise, from a change in
sleep patterns and weight gain, to overwhelming suicidal thoughts
and the unfortunate results. Think of it this way - fully
half of the people you know are somewhat depressed in the
wintertime!
Wintertime depression is very common in those parts somewhat
north (or south) of the equator. People who live near the
equator have a very low incidence of winter depression. Why?
Simple. They live where there are enough daylight hours to
avoid triggering the hormone imbalance that causes depression.
Now, please note that I did not say that people near the equator
spend more time sunbathing than northerners. It doesn't matter
that they have a better tan. Rather, it is the length of the
day that matters.
Again, it is the length of the day, not the weather! This
fact about winter depression is what gave rise to the name
Seasonal Affective Disorder. People who live in northern climes
suffer because of the seasonally shortened days. Just as trees
lose their leaves when the days shorten, people lose their
happiness. People who live where the days shorten seasonally
are victims of the brain's chemical reaction to lesser hours
of daylight.
So, understanding that it is not your fault, what can you
do?
First, start right now on a plan to extend the hours of daylight
in your day by using light therapy. Light therapy is the most
effective depression treatment known. All you need is a small
bank of lights and the time to sit near them for a couple
of hours each day.
The lights are the easy part. Get the cheapest fixture you
can find that will hold four foot long fluorescent bulbs.
Mine has four bulbs. Buy the best 'grow' lights. The kind
that is best for plants. They are the closest match to the
spectrum of sunlight. Do not use standard fluorescent bulbs.
They are too green and will actually drain the energy out
of you.
Research has shown that the best time to treat your winter
depression with light therapy is early in the morning. It
is best to make it your first task of the day. As well, this
will give you some quiet time alone to read some uplifting
material. It never hurts to get some positive input!
Reduce your stress by sticking to a daily routine. Get to
bed on time so you can do your light therapy in the morning.
Try to avoid annoying people. Get to work early and plan your
day. Make a list of things to do and check them off as you
accomplish them. Save the challenging projects for when you
are not fighting your winter depression.
Next, decide that the weather will not affect your mood.
You can't change the weather, so why be upset by it? If the
weather is bad, allow a little extra time to get to work.
It's simple, isn't it? Accept it and move on.
Then, improve your health. Eat a little less. Eat healthier
foods. Exercise a little. Go for a walk. Did you know that
it is nearly impossible to think bad thoughts while walking
briskly? Drink water! The vitamin that people lack the most
is plain old water.
Last, don't give up on yourself. If you feel bad, yell for
help! Talk to someone. Those closest to you need to know how
you are feeling. Tell them. If you can't talk to your family
or a friend, go see your doctor. Go to a walk in clinic and
see a nurse, a psychologist - somebody! And please, except
if you are completely overwhelmed, do not take antidepressant
medication. Yes, they will help if you are suicidal, but the
long term side affects of these mind altering substances are
extreme and not good for your overall health.
In summary, here are the seven things you can do now to overcome
your winter depression:
1) Make or buy a light box. Use it in the morning. One to
two hours every day.
2) Reduce your stress by having a daily routine.
3) Get enough sleep. Go to bed early so you can get up early
and sunbathe in front of your lights.
4) Decide that the weather will not affect your mood.
5) Eat healthy. Get some exercise. Drink lots of water.
6) Talk about how you feel. Remember, 50% of people feel
like you do, to one extent or another.
7) No matter how bad it gets, hang on! It will get better.
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Author: Eric Choong
Please visit my website at: http://www.health-beauty-care.com
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