10+ Ways to Cope with Seasonal Affective Disorder (SAD) Winter Blues

This topic has had a huge impact on my life and I have not been directly affected. My husband is battling depression to the best of my knowledge...although we have recently received a name for help.

Now is the time to talk about it. This is a real situation. It affects over 10 million Americans ... Another 10-20% have simple eggs. This is not something we should pretend to be. Let's meet, discuss, help. First of all, don't despair.

Did you know that there are more deaths in January than in any other month? True, this month can be very sad and disappointing as we lose our loved ones in death. We're done with the holiday season, now we have to get back to work, pay those bills, get back to being alone. January is a real problem for many... but an increase in mental illness will only make matters worse.

Any mental illness can be approached from five perspectives: physical, mental, social, emotional, and emotional . The balance of mind, body and spirit is a mental health issue. If there are defects in one part, they work together to help balance the balance.

Don't underestimate the value of doctors, medicines, taking medication... accept the fact that it will never go away. If you care about the sick, check out this blog for more inspirational ideas .

If you are suffering, you are not alone. If you love someone who is suffering, you are not alone. Here are some ways to deal with it

1. Come on!

The bottom line is that there is less light during the winter months, mainly due to this fact. Getting real light really helps. If daylight isn't enough, here are a few options.

Turn on some lights , especially when it's very dark. We installed additional ceiling lights with fluorescent lamps to simulate bright light. It's amazing how bright light helps home interiors.

Open the curtains to get as much sunlight as possible. Add a tablecloth to the main room at sunset to add more light.


Use light or light with vitamin D for 30-60 minutes a day.



Put it on your desk a little off the highway. Turn it on and watch it continue to work immediately when it is turned on. The brightness of augmented reality seems out of the corner of my eye. Attracts a lot of attention, may cause concussion if used for a long time.

We used it for two weeks, we found that it helped to create a feeling of summer.

Dawn Simulator . The morning signal can be used to gradually activate different brightness levels. I've never used any of them, but I've heard good things about them.

If you have experience with them, please comment honestly for the benefit of others.

2. Diet

Winter is often the season for harvesting vegetables and fruits. Go to the grocery store regularly for fresh groceries. Eat lots of leafy vegetables, carrots, all kinds of fruits... the more juice you have, the better.

You provide your body with good nutrition, vitamins and nutrients... but you eat at sunrise.

Taking additional medications can be very helpful; contact your health care provider for the correct dosage and dosage. Vitamin D is very helpful.

3. Train

Get out of the house, move, move. Yes, exercise can help you fight depression. Raising your heart rate, breathing in fresh air, and getting sunlight are big benefits.

To go for a walk. Take a shower, extra moisture is good. Go to the gym. Get on the treadmill in the corner of the room.

My biggest problem with SAD or other depression is that I can't do the things you know will help me. Even the lack of motivation to get out of bed can be intimidating.

Here are some tips to help you get started:

• Get out of bed immediately and put on your running shoes. After opening the doors, they will be a great way to get around.
• Start with basic exercises like calf raises, lung squats.
• Take a look around the dog. It's great to have a dog that will inspire you to walk in the morning.
• Find a fitness buddy who doesn't live with you. Decided to take a walk with them. It's even more reassuring when you know that other people trust you.
• Find a responsible friend. You may not be able to train with one person, but you can call them and let them know that you are training that day. Plan and argue with each other.
• Register for the competition. After paying for the race, the responsibility increased dramatically. Get Started Consult with your reporting partner.
• Use a fitness app like Nike Run.
• Take part-time training, such as the Jeff Galloway curriculum .
• Combine Workouts
• You can buy a stationery bike for running in a special place on YouTube.
• Roll out of bed, sit on the floor and stretch
• Create a task table Try to reach your personal favorite in time.
• Bend the pavement when it snows
• Make yoga videos on YouTube
• Dress up your favorite song, start dancing
• Find your Fitbit or smartwatch and start following these steps.
• Set an alarm that you cannot access from your bed. Get out of bed.

Did you know that it is very hot in the snow cave at night? Lying in the snow isn't all that great, but as long as you're not isolated, it can be quite comfortable.

4. Thick blanket

Thick blankets are great. Usually you need about 10% of your body weight. They are great for anxiety, depression, restlessness, drowsiness/drowsiness. My wife has a thick blanket for each of my children, they love it.

They help prevent anxiety but do little to help during an anxiety attack.

They cling to you, they treat you like a child. They have helped my husband sleep better and have fewer nightmares.

Good sleep is very important for everyone, especially those who struggle with mental illness.




Let's go somewhere in the suburbs.

5. Goals/expectations:

To get through the winter blues, you might have a goal or something to look forward to. The only hope for the summer is to wait for the recruits to come. A rainy day is something to look forward to.

Plan a vacation in the south during the winter months. However, if you're anything like us, budgets don't always allow for some retrograde escapes.

In addition to traveling, try some or all of them.

• Plan social events that you look forward to. It can be a night out with friends, a book club, a dinner at a great restaurant, a birthday party, a game party, bowling or swimming, inviting guests.
• Throw for a hot party or vacation. Decorate with a little Hawaiian lace or seaweed. Cooking a delicious dinner can make the whole world a job, if only for you.
• Go to work on the project "I will come one day." See what's going on around the house, do it. Putty walls, tactile paint, bare baseboards, fix screaming hinges, etc.
• Take winter photos. Get a macro lens for your phone, take pictures of hot snowflakes, individual snowflakes of snowflakes. Take pictures of your home at any time of the year.

Send flowers.

6. Take care of yourself

Taking care of yourself is very important for everyone. Do something that will remind you of who you are. For the unity of life (work, study, cleaning, sleeping, eating, repetition) it is easy to put aside your favorite hobbies. Do what you like.

Pick a new hobby to hide your craft (many great craft ideas here) : Baking, leatherworking, chainsaw, tape recorders/audio books, listening to music, mechanics, video games, face masks, jogging, spanking, birdwatching, painting . or Blanket, Blacksmithing, Dancing, Sweating, Hot Cocoa (trust me, it's a hobby), Nail Polish, Reading, Handwriting, Massage, Hairstyle, Pet Dog.

Take time to freshen up and find what makes you happy. Sign up for a lesson at a local recreation center or check out the current library... There's always something interesting in my library. Make friends: learn new skills.

7. Essential oils, candles, aromatherapy

I love essential oils. Frankincense is my favorite, it's a magic oil for me. This is great for dealing with anger and anxiety. Put a drop on the heart and grind. Smells nice and immediately soothes.

Tried many times, trust 100%. I used it on my husband, who was surprised that their angry teenager immediately calmed down.

The fact is that there are many different oils and companies around. I'm not loyal to anyone... I have a very limited budget, so $60 for 5 ml of frankincense is out of my control. This is what I like, I like.



Candle lighting can happen for a variety of reasons. If it smells good, its aroma will help cheer you up, and the fire will warm you with its bright light.

This is a great way to rejuvenate an aromatherapy area, add extra scent and create a great sense of humor. Discover the Essential Oil Collection: Essential Oil Base , see what the difference is.

I love filling my home with silver pine, sweet orange, mint, and frankincense, as mentioned.

8. Hot

It can get very hot in winter. My husband can't control the temperature, so it's always hot and cold, making winters worse.

We try very hard to keep warm. We don't need to increase our electricity bills as long as we can comfortably endure the winter.

So, first of all, a warm house. We use conventional heaters to heat the house. A stove was installed on the site for additional emergency heating. Efficient fireplaces are also good. We have two small heaters for special heating needs.

Electric blankets are great for the winter months...there's even an electric heating pad that works great. Place an electric blanket on paper under your bed and turn it on half an hour before bedtime.




Another hot idea.

• light a candle
• heating panel
• manual heater
• Hot bath or shower
• On light (offering an LED backlight that blinks easily but doesn't get hot... or a good placebo)
• Cold weather clothing (make sure you have something to keep you warm outside: coat, winter pants, woolen socks, hat, gloves, etc.)
• Furniture for cold weather (sweaters, sweaters, warm socks, shirt sweaters, shirt sweaters, hats, knitted gloves, seat heaters)
• Drink something hot (I love hot chocolate, but even hot water helps keep you warm)
• Use a humidifier (excess moisture in your home improves the health of your sinuses by helping your home stay warm for a long time))
• Do hot yoga. They warm up the studio to 105 *, at such a great depth it works very well.

9. Schedule

A regular schedule is important for mental health and overall health. Going to bed and getting up on time is the first step you can take. How much sleep do you need to work properly?

The answer will be different for each person. Husband wants to sleep around 4 hours and I want 9.

I feel very sorry for those who suffer from insomnia. I have never had sleep deprivation or sleep problems, but I know how much sleep is enough, otherwise I would be very restless. In other parts of the program, priorities are what needs to be done.

Instead of making a to-do list that you can partially complete, embarrass yourself by not completing the to-do list. Mention what you do.

Get up early, sleep early. It is very attractive to 1, which makes it hard for you to get back into bed. 2, They help you make something from scratch. And 3, make your mom happy. Boom-yes-yes!

How else can your schedule help? Please leave a comment below so we can all use it.

When it comes to priorities, think about how much time you spend on media each day. Cutting down on screen time or social media can help. There's a lot of research on depression on social media, so it doesn't hurt to limit it right away. Set the media off timer if it is out of date.

Watching movies, TV series can be mentally healthy, but limit them. Don't take everything for granted. Set limits, watch one or two episodes every night: do what needs to be done the next day.

10. Spirituality

Concern can be expressed in many ways. This unit of care allows you to lose your temper. "The best way to find you is to serve others." - Mahatma Gandhi

We spend time serving others, forgetting ourselves for a while. Go and serve others. Here is a list of 101 ways to serve others .

Another great way to focus on serious issues is to keep a journal. Journalism is a wonderful treatment. We can easily express feelings, emotions of everyday events. It takes those feelings away and gives us a safe place to express them. You can also save a thank you note.

Try it. Take your current empty calendar and each day write down 3 things you are grateful for. This is an easy way to start counting those blessings. After 21 days, you will notice a significant change in your attitude to the world around you. Works, works fine.

It is wonderful to read your book of faith. I highly recommend reading the Book of Mormon . Take time to explore and reflect on things deeper than the monastic life.

Spend time in the bosom of nature. Spend time volunteering. Read to children at the local school or library. Blood donors. Help organize donations from your local food bank.

11. Do you like winter fun?

Winter activities help a lot in the fight against winter blues. Whoever calls you by name, I will lead you on the road.

they were animated by an icy alcoy, clothes with his feet, riding a ah, ouboard, orc of otuars, rest e,

Meme, do you like working on the road in winter?

My other @ChaseBurch is a pro snowboarder and photo sharing search: Follow Instagram, all you need is more aesthetic inspiration.

ah, eat eat!

We hope that more than 10 people can help you or someone close to you with seasonal affective disorder. If you find yourself unable to figure it out, talk to someone and ask for professional help.

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