Daylight Savings Time ends on November 5 when we turn our clocks back an hour. For many of us, this m
eans that we go to work and return home under darkened skies. Our days get shorter, the weather gets nastier, and we find ourselves getting depressed. Seasonal Affective Disorder (SAD) effects many people at this time of year.
If you find yourself getting depressed or down in the late fall and winter and have it lift in spring, you may be suffering from SAD. The National Institute of Mental Health suggests that light therapy can help about half those who have SAD and that a combination of light therapy, psychotherapy, and sometimes medication can help when light therapy alone doesn't. Here is an article about selecting the right light box for you.
The following tips might also help:
- Remind your body what hot summer days really feel like. You can do this by visualizing summer scenes, using a sauna or hot tub, or just by staying warm.
- Bundle up and take a walk outside on a sunny day. The exercise will increase your endorphins and the sun on your skin will help.
- Wanting more sleep is a symptom of SAD, but research shows that restricting excessive sleep can help boost mood and energy levels. Save sleeping in for one day a week.
- Cut down on caffeine. Your energy is low when you feel depressed and you might want to boost it with caffeine. Some research shows that high intake of caffeine can increase depression. Try substituting herbal tea, decaf coffee, or mineral water.
- Consult your heath care provider for other solutions and to discuss the possibility of medication to ease your symptoms.
Self care is recognizing the need for self care and then doing it!
Depression Screening
Am I Really Depressed?
Many of us feel that depression is over diagnosed and over-treated. Others feel that admitting to depression makes us weak. Clinical depression is real and can be helped by a variety of treatments.
If you, or someone you know, is struggling with feeling down, hopeless, or just plain blue most of the time, call me for a referral to a therapist who can help, 626-483-1135.
