SAD? Combat the cloudy days with these tips!

For those of us who live in those northern climates and states, the effects of SAD (Seasonal Affective Disorder) are felt in various degrees. Can it happen to you? Sure! Be aware and accept when you have those feelings; learn how to identify, cope, and move forward.

FALL and WINTER SAD
Symptoms specific to winter-onset SAD, sometimes called winter depression, may include:

• Irritability
• Tiredness or low energy
• Problems getting along with other people
• Hypersensitivity to rejection
• Heavy, "leaden" feeling in the arms or legs
• Oversleeping
• Appetite changes, especially a craving for foods high in carbohydrates
• Weight gain

Sound familiar? Below are some tips from Your Wellness Scout, guest blogger “Dhali Mama,” and WebMD. Great tips for anyone trying to avoid the winter blues.

Your Wellness Scout:

• Eat a wide variety of vegetables, lean protein, fruit and lots of fish. Choose dark chocolate over milk for an afternoon treat. Both fish (salmon especially and dark chocolate increase serotonin, the mood boosting hormone.
• Although cold and cloudy weather increases the desire to choose happy hour over exercise, try to not always choose happy hour. Even if the gym doesn’t inspire you, take a walk with friends or enjoy a fun outdoor activity.
•  Maintain or increase your social activity to increase feelings of connection and social community. Relationships and social connection increases pleasure and positive thought.

Dhali Mama:

•  Keep curtains or blinds open in the bedroom so you rouse and waken with the dawn and natural light. 
•  Go to bed with complete darkness at the same time each evening.
•  Refrain from watching TV in bed.

WebMD

What can you do on your own to feel better?

•  Regular exercise is one of the best things you can do for yourself. Getting more sunlight may help too, so try to get outside to exercise when the sun is shining. Being active during the daytime, especially early in the day, may help you have more energy and feel less depressed.
•  Moderate exercise such as walking, riding a stationary bike, or swimming is a great way to get started. But any activities that raise your heart rate-including daily chores-can help, especially if you can do them outdoors or near a sunny window.
•  Try to do muscle-building exercises at least 2 times each week, such as weight training or stair climbing.
•  Moderate exercise is safe for most people. But it's always a good idea to talk to your doctor before you start an exercise program.
•  Some people try complementary treatments to help with SAD. If you want to use them, be sure to check with your doctor first. They may interact with other medicines or treatments.