Mental Health Monday

Seasonal Affective Disorder

In my previous Mental Health Monday blog, I wrote about SAD. * I think I mentioned that I would continue this time w/information about "antidotes". Here they are.

Excerpt from Omaha World Herald (11/1/15):  "Winter, sunlight & sadness . . . From his book, 'Winter Blues,' here are 5 ways (Norman) Rosenthal * suggests getting ahead of SAD by starting these treatments as soon as possible. He says they can all be used together for a holistic approach.

1. "Light therapy. Purchase a light box & sit in front of it for about 20-90 minutes every day, preferably early in the morning . . . 
2. "Exercise. Aerobic exercise that elevates the heart rate is known to improve mood & energy. If feeling unmotivated, Rosenthal suggests incorporating light therapy w/exercise, whether it's bundling up & going for a brisk walk during the daylight hours or exercising at home in front of the light box. Since SAD often leads to overeating, working out can also help stave off weight gain.
3. "Diet. Eating healthy during the winter months is another way to keep energy up. While challenging during the holidays, limit carbohydrates, which provide only a quick jolt of good feelings. They wear off, blood sugar drops & lethargy kicks in . . . sufferers should be mindful of eating more protein-rich & nutrient-dense foods like lean meats & vegetables & less sugary, processed items like candy or white flour-based products.
4. "Meditation & mindfulness . . . By bringing your mind to the present, people often feel calmer, less anxious & can concentrate more. People find these practices help them regulate their emotions.
5. "Take a vacation. While not always easy for some, going to a sunny climate in the middle of the winter can provide a much-needed energy boost & mood elevator. Just a few days in the strong sun can lift people out of their deep sadness . . . "

* If you follow this link, it will take you to a list of symptoms found on the Mayo Health on-line web site. I think this is a pretty credible web site. Having said that, you shouldn't depend on either me or a web site to self-diagnose this condition. If you review the symptoms & it seems to describe you, you should consult a mental health provider.
** Researcher @ National Institutes of Mental Health.