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

This is a problem that affects my life even though they do not suffer directly. As far as I know, my husband was suffering from chronic depression… although we did not have that name or support until recently.

Now is the time to talk about it. This is the true situation. It hurts more than 10 million Americans ... and about 10-20% are simple. This is not something to be taken lightly. Let's meet, talk and help. Above all, do not despair.

Did you know that there is more death in January than in any other month? In fact, this month can be a very sad and tragic month when we remember the loss of loved ones. We are out of vacation and now we have to go back to work, pay those bills and go back to living alone. January is a real problem for many people ... but the increase in mental illness makes things worse.

It is important to approach all mental illnesses from 5 perspectives: physical, mental, social, emotional and spiritual . Balancing the mind, body, and spirit is a holistic approach to mental health. They work together if there are no reinforcements to help balance one area.

Do not withhold medical care, treatment, treatment and reception ... Accept that it can never be lost. If you are caring for someone who is suffering, check out this blog for more inspirational ideas .

When you suffer, you are not alone. If you love the person who is suffering, you are not alone. Here are some ways to deal with it

1. The sun!

In fact, there are a few sunny days in the winter, which is important. Getting some real sunlight is very helpful. If daylight does not help you enough, here are some options.

Turn on several lights , especially in the morning. We installed additional ceiling lights to reflect the bright sunlight. How clever it is to have a clear moral character.

Open the curtains and enjoy the sun. Add table and floor coverings in the main room to give more light at sunset.


Use happy lights or vitamin D lights for 30-60 minutes a day.



Place it on the table and set it aside. Turn it on, do not look straight ahead and keep working while your work is being done. The sun shines in the corner of my eye. It increases awareness and can cause anger if used for a long time.

We have been using it for a few weeks now and it has helped create a sense of sunshine and summer.

Sunrise Simulator : The Sunrise Simulator can be used to gradually activate different levels of brightness. Personally, I have not used any of them, but I have heard good reviews about them.

If you have experience in this area, make an honest comment for the benefit of others.

2. Diet

Winter requires a break from the fruits and vegetables in the garden. Go to the grocery store regularly to buy fresh produce. Eat lots of leafy vegetables, carrots, whole fruits ... Fresh!

You provide good nutrition, vitamins and nutrients for your body ... but at the same time as the sun sets.

Taking extra medications can be very helpful, check with your healthcare provider for the correct dosage and dosage. Vitamin D is good for us.

Exercise

Get out of the house, get moving, get started! True, exercise can be a powerful antidote to depression. Raising your heart rate, breathing fresh air, getting plenty of sun… These are all great benefits.

To go for a walk. Swim, that extra moisture is amazing! Go to the gym. Stand in a group in the corner of the room.

The biggest problem I have with SAD or other depression is not being able to do things that you know will help you. Lack of motivation to get out of bed can be devastating.

Here are some suggestions on how to look or get an appointment for hair extensions:

• Get out of bed and put on your running shoes right away. Once awakened, it is a good way to turn around.
• Start with basic exercises such as light calves, squats and lungs.
• Walk the dog. It is good to have a dog that is motivated to go out in the morning.
• Find a fitness buddy who doesn't live with you. Decide to walk with them. It is even more encouraging when you know what other people are saying.
• Get an account. You may not be able to train with someone but you can let them know that you have trained during the day by looking at them. Schedule and argue with each other.
• Sign up for the contest. As you pay for the competition, the chances increase. Start training and verify your account with your friends.
• Use a sports app like Nike Run.
• Like Jeff Gallowai, do regular exercise .
• Join your workout
• Get a paper bike and ride it to special places on YouTube.
• Get out of bed, sit on the floor and lie down
• Create a test table and try to win the personal picks on the schedule.
• Shoot the asphalt when it snows
• Create yoga videos on YouTube
• Dress up your favorite song and start dancing
• Get a Fitbit or smart watch and start following these steps.
• Set an alarm so you can't get out of bed. Get up and get ready for bed.

Did you know that it is very hot in the snow caves at night? Putting it in the snow is not great, but it can be very useful when isolated.

4. Heavy blankets

Very good weight blanket . You usually need 10% of your body weight. They are great for anxiety relief, anxiety, calmness, sleep / sleep deprivation. My wife and each of my children have and love the thick blankets.

They help prevent anxiety in the first place, but they do little to help with the onset of anxiety.

They put you on the couch and hugged you like a child. They helped my husband get a better night's sleep and reduce nightmares.

Sleeping at night is good for everyone, especially those who suffer from mental illness.




Get out of the tropics!

5. Destination / Expectations

Having a goal or something to look forward to is the key to winning the Winter Blues. Hopefully summer is just around the corner, waiting for reinforcements to arrive. Sunny holidays are very exciting and look forward to.

Plan your southern vacation for the winter months. However, if you are like us, the budget does not always allow for special vacations in the tropics.

In addition to traveling, try a few or all of the following:

• Plan future social activities. A party with friends, a book club, a good restaurant dinner, a birthday party, a game night, bowling or swimming can all be fun.
• Throw in a hot party or lounge! Even if it's just for you, decorating the Hawaiian Lakes or Clam and a nice dinner can make the world a better place.
• Work on the “I Reached the Tree” project. See what you can do at home and do it. Adhesive walls, touch paint, foundation board, fixing cracked folds, etc.
• Winter photography. Get a macro lens for your phone and take fresh snow images, remove snowflakes and frozen leaves. Take a photo of your home from time to time.

Give flowers!

6. Self-care

Taking care of yourself is very important for everyone. Do something that reminds you of who you are. It's easy to give up your favorite things for life (work, study, cleaning, sleep, food, repetition). Do what pleases you.

Take on a new hobby ፡ Rare Crafts (Great Craft Ideas Here) , Baking, Learning, Chain Steps, Cassette Books / Audio Recording, Music, Mechanics, Video Games, Covers, Running, Roofing, Bird Watching, Good Volunteering, calligraphy, photography, quilting, blacksmithing, dancing, knitting, hot chocolate (trust me, this is a hobby), crafts, reading, handwriting, massage, haircut, puppy pets!

Take the time to find yourself again and find the one that brings you happiness. Sign up for a class at your local recreation center or check out the current class… Always fun. Make friends and learn new skills.

7. Essential Oils, Candles, Aromatherapy

I love essential oils. My favorite is incense - for me this is magical oil . Excellent for dealing with anger and anxiety. Apply drops to the heart and wash. It smells good and calms immediately.

I have tried it many times and I believe it 100%. I applied it to my terrified wife and angry son, and they both calmed down.

This is a label, there are many different oils and companies around. I am not loyal to anyone ... and I am on a very tight budget, so it is beyond my ability to make $ 60 for a 5 ml bottle of incense. This is what I use and love.



Lighting candles also helps for many reasons! If you smell it, the scent will help you to lift your spirits, and the fire will warm you up in a bright light.

It is a great way to rejuvenate the aromatherapy room, add some extra scents and create a good sense of humor. Find the essential oil distribution and essential oil base set and see what the difference is.

I like to fill my house with silver pine, sweet oranges, mint and, as I said, incense.

8. Fresh

It is very important to keep warm during the winter. My husband is not always able to control the temperature and it is always difficult to keep him cool and warm, which makes winter worse.

We did a good job of heating. If we spend the winter comfortably, we do not need to increase our electricity bills.

So, first warm house. We use the main heater to heat the house. We installed wood stoves in our house to help with additional heating and emergencies. Effective firewood is excellent. We have many small heaters for specific heating needs.

The electric blanket is ideal for the cold winter months ... There are also well-functioning shoes and electric heaters. Put an electric blanket under your sheets under your bed and turn it on for half an hour before you go to bed.




Other interesting ideas:

• Lighting candles
• Hot water bottle
• Manual heating
• Hot tub or shower
• Light bulbs (only provide LED flashlight that shines like a fire but does not heat up ... but good placebo)
• Cold weather clothing (make sure you are warm outside; coats, winter pants, wool socks, hats, gloves, etc.)
• Cold weather clothing (pants, shoes, warm socks, hoodies, jackets, hats, knitted gloves, warm seat)
• Drink something hot (I am a lover of hot chocolate, but drinking hot water will keep you warm)
• Use a dehumidifier (extra moisture in the air in your home will improve your science, make you reflect heat and keep your home longer)
• Do hot yoga! The studio heats up to 105 *, works wonders with deep stretching.

9. Schedule

Maintaining a regular schedule is important for mental health as well as general health. Sleep and wake up at the right time is an important first step. How much sleep do you need to work properly?

The answer will be different for everyone. My husband needs about 4 hours and I need 9.

I feel very sorry for those who suffer from insomnia. I have never lost sleep and I have never had trouble sleeping but I know how important it is to get a good night's sleep otherwise I get very angry. Another part of the program is prioritizing.

Instead of preparing a basic list of tasks that you can complete in part, feel free to complete ... Make a list! What are you celebrating?

Get up and go to bed. This does a lot of catch 1, making it harder to get into bed. 2, help you know things from the beginning. And 3, make your mother happy. Boom - Yes!

What are some other ways to schedule an appointment? Please leave a comment below so that we can all benefit from it.

When it comes to priorities, think about the media. Avoiding screen time / social media can help. There are many studies on depression and social media, so limiting it will never hurt. Set a timer and start the media when the time is up.

While watching movies and TV shows can be fun and rewarding for your mental health, it can also be a limitation. Do not turn off the phone to see everything. Set boundaries, watch one episode or two each night, and see what happens the next day!

10. Spirituality

Spirituality can be expressed in many ways. This part of care allows you to get out of your mind. "The best way to find yourself is to lose yourself in the service of others." - Mahatma Gandhi

We take time to serve others and forget about ourselves for a while. Go and serve others. ( Here is a list of 101 ways to serve others )

Another great way to focus on the spiritual side is to keep a diary. Journalism is very healing. We simply express our feelings, emotions, and everyday events. It removes those feelings and gives us a safe place to express them. Keeping a thank-you note is also important.

Try it: Take an empty calendar today and write a compliment to the 3 things that happened during the day. This is an easy way to start counting those blessings. After 21 days, you will notice a real change in the way you look at the world around you. It works, it works just fine!

I enjoy reading your book of faith. I recommend that you read the Book of Mormon , as it contains many emotions and experiences. Take the time to study and think deeply about life's loneliness.

Spend time in nature. Spend time volunteering. Read to children at your local school or library. Donate blood. Help allocate donations to the local food bank.

11. Love winter entertainment!

Enjoy winter activities to fight the winter blues. If something calls your name, you want to get out of there.

Ice hockey, snowboarding, skiing, snowboarding, paddling, snowboarding, snow removal, hiking, snowboarding, cross-country skiing, winter photography ...

What do you like to do in the winter?

My friend @ChaseBurch is a snowman and takes great photos. Follow Instagram for more natural inspiration.

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We hope these are 10+ ways to help you or your loved one deal with current affective disorder. Всли вы обнаружите, то не можете справиться с этим, поговорите с ее-нибудь и обратитесь за профессиональной пом.

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