How to Cope with SAD and Winter Blues

Do you feel a sort of depression after the New Year that lasts until spring? If so then you may be suffering from SAD (Seasonal Affective Disorder). It's likely that while you may have heard of SAD, you may not understand the causes, manifestations and ramifications of this seasonal mood disorder.

In many parts of the world, the months of November to March are long, dark and cold. As the temperature drops, more clouds form. Clouds of course block the sun. The short days keep us in darkness longer time each day. The affective component of SAD is the gloomy feeling that some may experience with lack of light. We also get less vitamin D when the sun is not visible. Some may feel eye strain or even headaches due to the extra work our eyes must do to compensate for the lack of light. When days are darker, we can rely less on natural light. Many of us spend much of our day working under fluorescent lighting which can have negative and depressing effects on us.

With lower temperatures, clouds can also contain less moisture, so the weather snows, blows and rains almost daily. The combination of cold and moisture can bring on joint pain, like arthritis and tendinitis. Changes in temperature cause contraction and expansion. Cold causes contraction and warmth, expansion. These changes can cause muscles to cramp and ache more. Viruses grow well in cold damp air also.

The barometric or air pressure can affect if not our health, at least our energy level. When the pressure changes, it can cause sinus cavities in the nose, face and to respond by shifting fluids in the Eustachian tubes, like the little tube of liquid in a level. This is how we stay balanced. Sometimes, barometric pressure can make us more tired. The atmosphere is actually an ocean of air and when there is higher pressure, actually have to put more inertia and energy into daily tasks to navigate.

So know we understand SAD a Little more, what can we do about it? Here is a list of 10 ideas for coping with SAD.

Avoid prolonged exposure to artificial lighting, like fluorescent lights.

Use soft natural area lighting, especially for close tasks.

Avoid prolonged exposure to lighted screens like television and computer monitors.

Get outside daily for fresh air and whatever light is available.

Use a heating pad to warm and comfort achy, stiff, sore muscles.

Try especially to get enough rest and sleep. Sleep heals. Take power naps if necessary.

Eat foods rich in protein. This builds strength and wards off the tiredness of depression. Protein is brain food.

Get the proper amount of vitamin D to accommodate the lack from sun.

Get the proper amount of vitamin B's (niacin, thiamine, riboflavin). Vitamin B is a natural mood elevator. B balances and stabilizes.

Get extra vitamin C. Vitamin C wards off and combats colds, flus and viruses.

And lastly, remember; spring will come.