Treating Winter Depression (SAD)

Seasonal Affected Disorder (SARS), also known as winter depression, is an emotional condition that affects many people during the winter months. It occurs during the late fall and early winter. People who live in geographic areas that tends to be cloudy and rainy and has very little sun are at risk of developing the winter depression. When the season changes becoming sunnier and the days grow longer the condition goes away (Rosental Norman p 20-25).

Some of the symptoms of the winter depression are the following. This list is Norman Rosenthal's Winter Blues:

depression
hopelessness
anxiety
social withdrawal
oversleeping
loss of interest in activities you once enjoyed
appetite changes
weight gain
difficulty concentrating and processing information

Treating And Preventing The Winter Depression
Living in the Pacific Northwest I know that a person can easily become gloomy during the fall and winter. A majority of the winter days here are cloudy and dreary hear. Following is a list of things that I have done to keep from feeling so gloomy:

Brighten The Home
It has been said that frequent light treatment is good for treating winter depression, however light treatment can be expensive. A person can provide their own light treatment by brightening the interior of his/ her home. Have white walls and light color carpet throughout the house. On the walls have bright colorful pictures of floral and garden scenes with clear blue skies. During the day open all the blinds and curtains. Even though it may be cloudy outdoors, the dull outdoor light combined with the brightness of the home interior gives off a calming, glowing brightness within the home.

Socialization
Being alone can make your winter depression feel worse. So during the winter, as much as possible go out and be with the public. Instead of driving your car, use public transportation. Riding public transportation gets your mind off yourself. You can look out the window at the passing scenery, and at the same time eavesdrop on interesting conversations held by fellow passengers. You may even strike up a conversation with the person sitting next to you.

Go mall walking when wanting to go out for exercise. There's plenty of people around, a lot to see, and background music to listen to. Take part in church or community activities, and go on outings with friends.

At Home
When at home, turn on the radio or television. They make excellent company. What is being watched or listened to can be conversational topics with family members.

Food and Vitamins
Eat food that will give energy and make one feel perky. According to Melissa Mccarty ND, a Seattle Washington naturopathic physician, one should eat more healthy protein from nuts, eggs, lean meat, and a variety of beans. Also eat whole grains, fruits, and vegetables. Take vitamin supplements containing magnesium and B vitamins.

Take a vitamin D supplement too. Protein and the mentioned vitamins and minerals help produce neurotransmitters, chemicals in the brain needed to prevent mood swings and depression.

If a person has a severe case of winter depression, seek professional help. However, if you have it mildly try some of the steps I suggested. They were very helpful to me.

Source:
Rosenthal Norman, Winter Blues, September 21, 2005