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

This is a problem that has affected my life, even though I don't suffer directly from it. My husband has had ATS for as long as I've known him ... although it's only recently that we have a name and a resource for it.

It's time to talk about it. This is the real state. It affects over 10 million Americans ... and another 10-20% have mild forms. It is not something we should ignore or pretend it is nothing. Let's stick together, let's talk and help each other. First of all, never give up.

Did you know that there are more deaths in January than in any other month? Of course, this can be a very sad and depressing month as we remember the loss of loved ones. We have moved away from the peak of the holidays and now we have to get back to work, pay the bills and get back to the monotony of life. January is a real headache for many people ... but on top of that is mental illness.

Helps address any mental illness from five perspectives: physical, mental, social, emotional and spiritual . Balancing mind, body and spirit is a very combative approach to mental health. They work together when there is a deficiency in one area, a reinforcement that can help balance another.

Don't underestimate the use of helpful doctors, medications, therapies, and acceptance ... accept that it may never go away. If you are interested in someone who is in pain, check out this blog for more inspiring ideas .

When you suffer, you are not alone. If you love someone in pain, you are not alone. Here are some ways to deal with it:

1. Sunshine!

The fact is that during the winter months there is less light / sun and this is an important factor. Getting real sunlight will help a lot. Here are some alternatives when daylight isn't enough.

Turn on a lot of lights , especially when it gets dark so early. We installed additional ceiling lights with daylight bulbs to simulate bright sunlight. It's amazing how bright light helps a home's morale.

Open the curtains and make the most of natural light. Add table lamps and floor lamps in the main rooms to add more light when the sun sets.


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



Put it on the table and a little to the side. Turn it on, don't look at it directly and keep working while it is on. The brightness gives the impression that the sun is in the corner of the eye. It creates increased consciousness and can cause tremors if used for too long.

We have been using it for a few weeks now and have found that it helps create a sunny summer vibe.

Twilight Simulator : A sunrise alarm can be useful for gradually waking up to varying light levels. I haven't used them personally, but I've heard good things about them.

If you have experience with this, please leave an honest review for the benefit of others.

2. Food

The winter season usually says goodbye to fruit and vegetables from the garden. Visit the grocery store or market regularly to buy fresh produce. Eat lots of green leafy vegetables, carrots, all kinds of fruit ... the juicier, the better!

They provide your body with nutrients and vitamins and good nutrition ... but they also mimic the food you eat when the sun is shining.

Taking supplements can also be very helpful. Ask your doctor about the correct schedule and amounts. Vitamin D has done us good.

An exercise

Get out of the house, get moving, get started! It is true that exercise is great for fighting depression. Increasing your heart rate, breathing fresh air, enjoying the sun are all huge benefits.

To go for a walk. Go swimming, the extra humidity is good! To go to the gym. Step onto the treadmill in the corner of the room.

The biggest problem I've encountered in dealing with SAD or any other depression is not being able to do the things you know how to help. A general lack of motivation to even get out of bed can be intimidating.

Here are some helpful motivational tips: (If you have more, leave a comment we can all benefit from)

• Get out of bed and put on your running shoes right away. Once powered on, it's a great way to get yourself moving.
• Start with basic exercises like calf raises, squats, and lunges.
• Take the dog for a walk. It's great to have a dog as a motivation to walk in the morning.
• Find a training partner who doesn't live with you. Commit to supporting them. Much more motivating to know that someone is counting on you.
• Take responsibility, man. You may not be able to train with someone, but you can join them and let them know that you have completed your training for that day. Set a schedule and challenge each other.
• Sign up for a competition. Once you pay for a ride, engagement increases significantly. Start the training and get information from the responsible partner.
• Use a training app like Nike Run.
• Do interval exercises like B. Jeff Galloway's Workout Calendar .
• Mix up your workouts
• Get an exercise bike and ride exotic places on YouTube.
• Get out of bed, sit on the floor and stretch out
• Create a timesheet and try to beat your personal bests within the allotted time.
• Shovel sidewalks when it snows
• Make yoga videos on YouTube
• Put on your favorite song and start dancing
• Buy a Fitbit or smartwatch and start doing the following.
• Set an alarm that you can't reach from your bed. Get up to take it off and quickly make the bed.

Did you know that it is very hot at night in the snow caves? Lying in the snow is not very pleasant, but as long as you are isolated it can be very comfortable.

4. Weighted blanket

Weighted blankets are great. As a general rule, you want one that is 10% of your weight. They are great for relieving stress, relieving anxiety, calming, and helping with insomnia / insomnia. My husband and each of my kids have a weighted blanket and love it.

They are useful for preventing the onset of anxiety, but are less useful when the anxiety attack continues.

They push you to bed and hug you like a baby. They helped my husband sleep better and have fewer nightmares.

A good night's sleep is important for everyone, especially people with mental illness.




Let's go somewhere in the tropics!

5. Goal / What to expect

Having a goal or something to achieve is key to fighting the winter blues. Hoping for summer to come quickly is like waiting for reinforcements. It's nice to have a sunny vacation.

Plan a vacation to the south for the winter months. But if you're like us, the budget isn't always looking for an exotic tropical getaway.

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

• Plan social activities to look to the future. It could be a night out with friends, a book club, dinner at a nice restaurant, a birthday party, a game night, a bowling or swimming party, or an invitation.
• Throw a tropical or luau party! Even if it's just for you, decorating with a Hawaiian leash or seashells and making a fun dinner can go a long way.
• Start working on these ONE DAY I GET IT projects. Look for things to do around the house and do them. Tape walls, touch up paint, vacuum skirting boards, repair squeaky hinges, and more.
• Photograph the winter. Buy a macro lens for your phone and photograph fresh snow by taking photos of individual snowflakes and frozen leaves. Take pictures of your home at any time of the year.

Send yourself some flowers!

6. Take care of yourself

Taking care of yourself is very important for everyone. Do things that remind you of who you are. It's easy to put aside your favorite activities for the sake of the monotony of life (work, study, cleaning, sleep, food, repetition). Do what makes you happy.

Choose new hobbies: embroidery (lots of great craft ideas here) , baking, learning, chain mail, books on audio cassettes / scripts, listening to music, mechanics, video games, face masks, running, whipping, bird watching , volunteer, calligraphy, photography, quilting, blacksmith, dance, knitting / crochet, hot chocolate (trust me, it's a hobby), nail painting, reading, writing, massaging, combing, stroking a puppy!

Take the time to rediscover who you are and find what brings you joy. Sign up for classes at your local recreation center or check your library for ongoing classes ... my library is always busy. Find a partner and learn new skills.

7. Essential oils, candles, aromatherapy

I love essential oils. My favorite incense is the magic oil for me. Great for dealing with anger and anxiety. Apply drops on the heart and massage. It smells good and soothes instantly.

I've tested it over and over and I'm 100% sure of it. I applied it to a panicked man and an angry child, who immediately calmed down.

The fact is that there are many different oils and companies. I'm not loyal to anyone ... and I'm on a pretty tight budget, so spending $ 60 on a 5ml bottle of incense sticks is beyond my means. Here's what I use and love:



Lighting candles is also beneficial for several reasons! When the fragrance is fragrant, it helps to elevate your senses and the fire creates heat with its shimmering glow.

Aromatherapy is a great way to freshen up a room, add scents from the outside, and create an incredible sensory experience. Buy yourself an essential oil diffuser and an essential oil starter kit and see if they can make a difference.

I love filling my home with spruce, sweet orange, mint, and, as previously mentioned, frankincense.

8. Heat

In winter, it is important to be warm. My husband can no longer regulate the temperature, so he is always cold and struggles to keep warm, which makes winter the worst.

We tried to keep warm. We don't mind increasing our electricity / gas bills if winter is comfortable.

So, a warm home first. We heat the house with a conventional radiator. We have installed a wood burning fireplace in our basement to help with additional and emergency heating. Efficient fireplaces are also very pleasant. We have several small radiators for specific heating needs.

Electric blankets are perfect for the cold winter months ... there are also electric slippers and heating pads that work great. Put an electric blanket under your bed sheet and turn it on about half an hour before going to bed.




Hottest Ideas:

• candles
• hot water bottles
• hand warmers
• Take a hot bath or shower
• Flame lamps (only provide a flickering LED light that glows like fire but doesn't get hot ... but a good placebo)
• Cold weather clothing (make sure you have something good to keep you warm outside: coat, winter pants, wool socks, hat, mittens / gloves, etc.)
• Cold weather home clothing (fleece pants, slippers, warm socks, hoodies, sweatshirts, hat, knitted gloves, chair warmers)
• Have a drink hot (I'm a hot chocolate lover, but drinking hot water will also help keep you warm inside)
• Use a humidifier (adding extra moisture to the air in your home improves breast health and also helps radiate heat inside your home and keep it there longer).
• Do hot yoga! They heat up the studio to around 105 *, works wonders with deep stretches.

9. Program

Having a routine and sticking to it is very important for mental health and overall health. Going to bed and waking up early is the important first step. How much sleep do you need to function well?

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

I feel so sorry for those who suffer from insomnia. I've never had a lack of sleep or sleep problems, but I know how important it is for me to get enough sleep, otherwise I'll be so grumpy. Another part of planning is prioritizing what needs to be done.

Instead of making a basic to-do list that you can only partially complete and be ashamed not to complete ... create a to-do list! Take note of what you are doing.

Get up early in the morning and make your bed. This will do several things: 1. Make getting back to bed harder. 2, it will help you achieve something from the very beginning. And 3, make your mother happy. Boom - Ta-da!

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

When it comes to priorities, think about how much time you spend with the media. It can be helpful to save some screen / social media time. There is a lot of research out there related to depression and social media, so it's good to narrow it down right away. Set a timer and end support when the time is up.

While watching movies and shows can be fun and good for your mental health, it also limits your options. Don't get caught up in looking at everything. Set limits, watch an episode or two every night, and you'll have something to do the next day!

10. Spirituality

Spirituality can be expressed in several ways. This part of breastfeeding gives you the opportunity to lose some patience. "The best way to find yourself is to lose yourself in the service of others." - Mahatma Gandhi

When we take the time to serve others, we momentarily forget about ourselves and go out and serve others. ( Here I have a list of 101 ways to serve others .)

Another good way to focus on the spiritual is to keep a journal. Journaling is incredibly healing. We can easily express our emotions, feelings and daily events. It takes those feelings away from us and gives us a safe place to express them. It is also very helpful to keep a gratitude journal.

Try it: Get a neat, clean calendar and write down 3 things that happened that day every day that you are grateful for. This is an easy way to count those blessings. After 21 days, you will notice noticeable changes in the perception of the world around you. It works, it really works!

Nice to read your book of faith. I highly recommend reading the Book of Mormon because there is much to try and gain from reading it. Take the time to study and think about things that go beyond the monotony of life.

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

11. I love winter fun!

The love of winter activities helps a lot in the fight against the winter blues. If someone calls your name, you will want to leave.

Вы когда-нибудь ловили рыбу на льду, ходили на снегоступах, катались на лыжах, сноуборде, пинали тротуары, ночевали в юрте, спелеовали, ходили в походы, лизали конусы льда, катались на беговых лыжах, занимались зимней фотографией...

Что ты любишь делать на улице зимой?

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

Ставьте лайки и делитесь!

Я надеюсь, что эти 10+ способов помогут вам или близкому человеку справиться с САР. Если вы чувствуете себя подавленным, поговорите с кем-нибудь и обратитесь за профессиональмной профессиональмной.

Номера службы поддержки: