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

It is a problem that has profoundly marked my life, even if I have not suffered directly from it. As far as I know, my husband struggles with depression ... although we have only recently received a name and help.

Now is the time to talk about it. This is the real situation. It affects more than 10 million Americans ... The remaining 10-20% has simple forms. It is not something we have to pretend. Let's get together, talk and help. Above all, don't despair.

Did you know that January has more deaths than any other month? Of course, this month can be very sad and frustrating as we lose loved ones to death. We are back from the holiday season and now we have to get back to work, pay the bills and be single again. January is a real headache for many people ... but the rise in mental illness will only make things worse.

It is important to approach any mental illness from five perspectives: physical, mental, social, emotional and spiritual . Balancing body, mind and spirit is a mental health problem. When there is a flaw in one area, they work together, which helps balance the balance.

Don't underestimate the value of doctors, drugs, care and acceptance ... accept that it can never be lost. If you're caring for a sick person, check out this blog for more inspiring ideas .

If you are suffering, you are not alone. If you love the person in pain, you are not alone. Here are some ways to deal with it

1. Sunlight!

The fact is that there is less sunshine during the winter months, mainly because it is very useful to get real sunlight. If daylight isn't enough, here are some options.

Turn on more lights , especially when it's very dark. We installed additional ceiling lights with daylight bulbs to mimic sunlight. It's amazing how bright light helps the interior of the house.

Open the curtains and take advantage of the daylight. When the sun goes down, add a table and rugs in the main rooms for more light.


Use Happy Light or Vitamin D Light for 30-60 minutes a day.



Put it on your desk and a little out of the way. Turn it on, watch it live, and keep working while it's on. Brightness The sun appears to be out of the corner of the eye. It attracts a lot of attention and can cause tremors with prolonged use.

We have been using it for two weeks and found that it helps create the feeling of sun and summer.

Twilight simulator : the sunrise alarm can be used to gradually activate different levels of brightness. I haven't used them yet, but I've heard good things about them.

If you are experienced with this, please honestly comment for the benefit of others.

2. Diet

Winter is often a time for fruit and vegetable picking. Visit the grocery store regularly to buy fresh produce. Eat lots of leafy vegetables, carrots, all kinds of fruit ... the more juice, the better!

You feed your body with nutrients, vitamins, and good nutrition ... but pretend you're eating when the sun comes up.

Taking additional medications can be very helpful. Consult your doctor for the correct dosage and dosage. Vitamin D is very useful.

3rd exercise

Get out of the house, move, move! Exercise is certainly good for depression. Increasing your heart rate, breathing fresh air, enjoying the sunlight are all great benefits.

Take a walk. Swimming, the extra moisture is great! Go to the gym. Step onto the treadmill in the corner of the room.

My biggest problem with SAD or any other depression is not being able to do things that you know will help me. Even a complete lack of motivation to get out of bed can be frightening.

Here are some tips to get you started

• Get out of bed and put on your running shoes. Once the door is open, they are a great way to get you moving.
• Start with compound exercises like calf raises, squats, and lunges.
• Take the dog for a walk. It's great to have a dog that inspires you to go out in the morning.
• Find a fitness buddy who doesn't live with you. You decide to go with them. It's even more encouraging to know that someone else trusts you.
• Find a responsible friend. You may not be able to train with just one person, but you can contact them and let them know that you trained that day. Plan and discuss together.
• Enter the contest. After paying for the fare, the obligation increased significantly. Start training and consult with your responsible friend.
• Use a fitness app like Nike Run.
• Do a part-time workout like Jeff Gallowai's "Workout Schedule".
• Combine your exercises
• Grab an exercise bike and cycle to special places on YouTube.
• Get out of bed, sit on the floor and stretch out
• Create a challenge board and try to win your favorite in time.
• Shovel sidewalks when it snows
• Make yoga videos on YouTube
• Dress up your favorite song and start dancing
• Find a Fitbit or smartwatch and start with the steps below.
• Set an alarm that you can't access from your bed. Get up and get out of bed.

Did you know that snow caves get very hot at night? Lying in the snow isn't great, but unless you're isolated it can be very comfortable.

4. Thick blankets

Heavy blankets are excellent. They usually take about 10% of your body weight. They are great for helping with anxiety, depression, restlessness, sleepiness / fatigue. My wife and each of my children have a thick blanket and love it.

They help prevent the onset of anxiety, but they don't help much when anxiety attacks are ongoing.

They cling to you and hold you like a baby. They helped my husband sleep better and reduce nightmares.

A good night's sleep is very important for everyone, especially those with mental illnesses.




Let's go somewhere in the tropics!

5. Objective / Expectations

Having a goal or something to achieve is key to getting through the winter blues. The only hope for the summer is to wait for reinforcements to arrive. A sunny day is something to expect.

Plan a vacation to the south for the winter months. However, if you're anything like us, the budget doesn't always allow for a specific tropical vacation.

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

• Plan social activities in advance. It could be a night out with friends, a book club, dinner at a trendy restaurant, birthday party, game night, bowling alley, or a pool to invite people over.
• Organize a hot party or a fair! Decorating with Hawaiian lace or seaweed and making a delicious dinner can benefit the world, even if it's just for yourself.
• Work on I'll be there someday projects. See what's going on in the house and do it. Fill walls, touch up paint, core skirting, repair creaking hinges, etc.
• Take a winter photo. Buy a macro lens for your phone and photograph warm snowflakes, simple snowflakes and snowflakes. Take pictures of your home at any time of the year.

Send flowers!

6. Take care of yourself

Self-care is very important to everyone. Do something that reminds you of who you are. For the unity of life (work, school, housework, sleep, food, repetition) it is easy to put aside one's favorite pastimes. do what you want

Choose new hobbies to hide crafts (lots of wonderful craft ideas here) , baking, leatherworking, chain mail, tape recorders / audio books, listening to music, mechanics, video games, face masks, running, whipping, bird watching, volunteering, calligraphy, photography, blankets, blacksmith, dancing, sweating, hot chocolate (trust me it's a hobby), painted nails, reading, writing, massage, hairstyles , dog!

Take the time to freshen up and find the one that brings you happiness. Sign up for classes at your local recreation center or check out the news in your library ... there's always something fun in my library. Find a friend and learn new skills.

7. Essential oils, candles, aromatherapy

I love essential oils. Frankincense is my favorite, for me it is a magical oil. It is great for managing anger and fear. Put a drop on the heart and rub it. It smells good and soothes instantly.

I have tested it several times and am 100% convinced of it. I used it on a shocked husband and angry teenager and they calmed down immediately.

The fact is, there are a lot of different oils and companies out there. I'm not loyal to anyone ... and I'm on a very tight budget, so $ 60 per 5ml bottle of incense is out of my control. I liked and liked the following:



Lighting candles is important for several reasons! If they smell good, the smell will lift your spirits and the fire will warm you with a bright light.

It's a great way to rejuvenate the aromatherapy room, add extra scents, and create a wonderful sense of humor. Find the essential oil dispenser and essential oil base set and see what makes the difference.

I like to fill my home with silver pine, sweet orange, mint and frankincense, as mentioned above.

8. Heat

In winter it is very important to stay warm. My husband can't control the temperature, so it's always cold and hot, which makes winter worse.

We worked hard to make sure it was warm. We don't need to raise our bills as long as we comfortably get through the winter.

So above all a warm home. We heat the house with a conventional heating system. We have installed an oven in our property as an additional and emergency heating. The efficient fireplaces are also excellent. We have two small radiators for specific heating needs.

Electric blankets are great for the cold winter months ... there are also electric slides and heating pads that work well. Place an electric blanket on a piece of paper under your bed and turn it on for half an hour before going to bed.




Hottest Ideas:

• candles
• heating plates
• hand warmers
• Jacuzzi or shower
• Flame lamps (suggest an LED light that flickers slightly but doesn't get hot ... although it's a good placebo)
• Clothing for the cold season (bring something to keep warm outside: coat, winter pants, wool socks, hat, gloves, etc.)
• Cold Weather Furniture (Sweaters, Sweaters, Warm Socks, Knitted T-Shirts, Knitted T-Shirts, Hats, Knitted Gloves, Chair Warmers)
• Drink something hot (I love hot chocolate, but drinking hot water will also help keep you warm)
• Use a dehumidifier (extra moisture in your home improves the health of your breasts and helps keep your home warm and sustainable)
• Do hot yoga! They heat up the studio to 105 * and with that great depth it works wonders.

9. Program

A regular schedule is important for mental health and general health. Sleeping and getting up on time is the first important step. How much sleep do you need to work well?

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

I really feel sorry for insomnia sufferers. I have never had sleep deprivation or sleep problems, but I know how important it is to get enough sleep or I would become very anxious. Another part of the program is prioritizing what needs to be done.

Instead of making a list of basic tasks that you can partially complete and embarrass yourself by not completing them, make a to-do list! Notice what you did.

Get up early and go to bed early. That's a lot of makeup 1, making it hard for you to go back to bed. 2, They will help you do something from the very beginning. And 3, make your mother happy. Boom ta da!

How else can a calendar help you? Please leave comments below so we can all enjoy it.

When you talk about priorities, think about how much time you spend with the media each day. Reducing screen time or social media use can help. There is a lot of research out there on depression and on social media, so it doesn't hurt to narrow it down right away. Set a timer and turn off support when it is out of date.

Watching movies and TV shows can be fun and healthy for the mind, but limit them. Don't take everything for granted. Set limits, watch an episode or two every night, and the next day you'll have something to do!

10. Spirituality

Spirituality can be expressed in many ways. This unit of care offers you the opportunity to surpass yourself. "The best way to find yourself is to use others." - Mahatma Gandhi

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

Another good way to focus on spiritual matters is to keep a journal. Journalism is an amazing healing tool. We can easily express our feelings, emotions and daily events. It suppresses those feelings and gives us a safe place to express them. Keeping a thank you note is also important.

Try this: Take your current blank calendar and write down 3 things you are grateful for every day. It's an easy way to count those blessings. After 21 days you will notice noticeable changes in the way you perceive the world around you. It works, it works very well!

It is wonderful to read your book of faith. I strongly encourage you to read the Book of Mormon . Take the time to explore and meditate on deeper things instead of living the monastic life.

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

11. I love winter fun!

Loving winter activities goes a long way in fighting the winter blues. Ксли кто-то просто зовет вас по имени, мам захочется выйти на улицу.

Вы занимались подледной рыбалкой, ходьбой в снегоступах, катанием на лыжах, сноуборде, уборкой тротуаров, отдыхом в юрте, снежными пещерами, походами, лизанием сосулек, катанием на беговых лыжах, зимней фотографией...

Мем вы любите заниматься на улице зимой?

Мой друг @ChaseBurch - профессиональный сноубордист and делает потрясающие фотографии. Подпишитесь на него в Instagram, чтобы получить больше естественного вдохновения.

Нравится, прикрепляйте and делитесь!

Яадемся, ээо эти 10+ сособов Помогgen in Вам или Вашим близким сПравиться сзезонныation Всли Вы обнаржжите, ото не можете сравиться, поговорите с кем -нибудь оа´otte.

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