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WHAT'S NEW
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Solutions for SAD sufferers
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Discover some uplifting options for overcoming Seasonal Affective Disorder.
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By Homemakers
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If you think that you may suffer from SAD, there are things you can do to alleviate its effects.
1. Make the most of late summer
Instead of worrying about what you're going to do when summer comes to an end, try to enjoy the last few weeks. Spend time outside as much as possible. This would also be a good time to prepare for fall. If you anticipate fall as being a stressful time, try considering ways in which the stress can be minimized. This may also be a good time to consult your physician. Even if you're not prescribed anything, knowing that you've talked to your doctor about your anxieties may be comforting.
2. Plan autumn activities
Sometimes a regular activity can keep you busy enough that you'll be less likely to become depressed. Start looking for something in late summer, so that it carries over through the change in seasons. Planning this in advance will help you feel more in control.
3. Think ahead about your winter routine
In the winter, simple chores such as cooking and cleaning may seem to take more of an effort. Here are some ways to save your energy:
• Consider paying someone to help with time-consuming tasks. The Internet is a good resource for your major grocery shopping. The small delivery charges may be worth it, if it means that you don't have to deal with crowded stores and parking lots. Also, hiring a cleaning service may free up some of your time. Doing this twice a month or with a friend can also minimize the charges.
• Cook several meals ahead of time on the weekends or in early autumn, when you feel more energetic. For example, a pot of marinara sauce or soup can be frozen in portions, then thawed later when needed.
• Buy anything you may need for your winter wardrobe when they first appear in stores in early fall, before you get too lethargic to go shopping.
• Invest in extra help with child care.
4. Be prepared for the holidays
Christmas can be a stressful time for everyone, but for someone with SAD, it can be very overwhelming. Some people opt to not celebrate at all, but if that's not an option, consider scaling back a bit. Ask yourself what are realistic standards for your situation and work towards them. You can also prepare for the holidays when you still have energy - as early as late summer or early fall. Buy presents year round, so that you're not stressed out come December.
5. Monitor your moods
Be aware of your moods so that they don't come as a total shock. Keep a diary or log of your moods and things that may trigger them. Also, take the time to sort out your thoughts. Five minutes of meditation in the morning may ease your mind and prepare you for the tasks you have ahead of you.
Keep an eye out for symptoms of depression. Some signs that may indicate depression include:
• undue pessimism
• lack of motivation
• low self-esteem
• withdrawal from others and feeling isolated
• feeling guilty
• feeling irritable
• feeling overwhelmed and unable to cope.
6. Monitor your energy levels
Keep an eye on how energetic you feel. Some ways to raise energy levels are through diet, exercise, light therapy and increased exposure to daylight. Keeping a diary or day planner planning out the months to come may help you visualize the tasks you can manage and those you can't.
7. Organize your memory
People with SAD often have a poor memory. Keeping organized with a calendar or day planner will help you keep your responsibilities in order.
8. Get more natural light
Even on dark days, being out in the daylight can help raise your spirits. Here are some ideas to help you plan to do so:
• Aim to spend at least an hour outside each day. A 20- to 30-minute walk can raise your serotonin (the energy-producing hormone) levels. At work, go for a walk at lunch or eat outside. Take a break from the office environment.
• If you wear glasses, remove them for at least twenty minutes. Glasses can block the entry of sunlight into the eyes and slow its effects on the body.
9. Lighten up your space
Decorate your home to make use of light and colours that reflect light. Replace regular light bulbs with brighter, daylight bulbs. Open curtains and blinds to let in natural light. In the workplace, try to sit by a window, or at least maximize the amount of daylight allowed in.
10. Keep warm
Many people feel better when they are warm. Getting your home prepared for the cold, will help in keeping you nice and toasty.
• Check the insulation in the house and make sure that no unnecessary air or moisture is allowed in.
• Run the furnace to make sure it works. Proper maintenance of heating equipment will increase its efficiency.
• Consider a space heater for rooms that aren't used regularly.
• Don't skimp on heating. If you don't want to heat the whole house, invest in extra heating for the rooms you spend the most time in.
11. Sleep well, but less
Craving sleep is a symptom of SAD, but you shouldn't give into the craving all the time. While a good night's sleep is essential in keeping a balanced mood, some research shows that restricting excessive sleep can help boost mood and energy levels. Going to bed at roughly the same time each night may help set your biological clock and lessen the possibility of disturbances to sleep. Avoid eating large meals, working out and drinking alcohol close to bed times. Reading and drinking a glass of warm milk may be soothing before sleep.
12. Stay physically active
Staying physically active should be a year-round practice, but may prove to be beneficial when the days get darker. It can be something as simple as walking to the store or work, or parking your car a little bit further so that you'll have to walk.
13. Take a vacation
A holiday to a sunny location may be just what your body needs to lift your spirit.
14. Consider relocating
If you find that you're miserable for six months of the year, moving to a sunnier part of the country may be an option that should be considered. You'll need to weigh the benefits of moving carefully. If you do decide to move, visiting your destination a few times before you pack would be a good idea, to see if you'll really feel better there. Keep in mind that a move won't solve all your problems.
15. Seek help
If, despite your best efforts, you find that you cannot manage, seek help from a physician or a therapist.
 | Excerpted from Positive Options for Seasonal Affective Disorder (SAD) by Fiona Marshall and Peter Cheevers copyright 2003 by Hunter House Publishers. Excerpted, with permission by Hunter House Publishers. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher. |
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