Margaret "Gigi" Roe, MA, LPC 

 
 

The pool is covered, kids in school, leaves changing, and the days are getting shorter. This lack of sunlight causes many to have chemical changes that trigger depression symptoms.  Symptoms of Seasonal Affective Disorder (SAD) include feeling down, tired, crying excessively, changes in appetite, weight, and sleep, excessive guilt, feelings of worthlessness,  lack of enjoyment in things that once gave you pleasure, and thoughts of death. The time to start doing things to combat these symptoms is now, to enjoy yourself this winter:

1) GET 20 MINUTES OF DIRECT SUNLIGHT PER DAY- This has been shown to stave off SAD. Work this into your daily routine. Eat lunch outside, wait for the school bus with the kids, walk the dog, talk on the phone.  You can puchase a full spectrum light box or bulbs and do it inside but Mother Nature is best.

2) EXERCISE- I could write volumes on the benefits of exercise on the mind, body and soul, but unless you live in a cave, you have a good idea also. (Then again those living in a cave are probably hunter and gatherer types and have a pretty good diet and exercise routine themselves.) If you already exercise, try to do more of it.  You don't need to join a gym or take a class unless you want to be around others, but the latest research shows the benefits are mostly due to exercise's effect on the transmission of brain chemicals (the feel good brain chemicals) and not due to any social influences.  Better yet: EXERCISE OUTSIDE -2 birds 1 stone.

3)COUNSELING- If the sunlight and exercise are not working, find a good counselor.  It's not for everyone but it is very effective for many people especially in helping with depression.

4)MEDICATION-If you've tried the first three and you are still suffering, there are many different medications on the market. Talk it over with your doctor or a psychiatrist the pros/cons.

If you are SUICIDAL please get help right now. Call 911, go to the emergency room and talk to the on call psychiatrist, call the National Suicide Prevention Lifeline 800.273.8255, online www.suicidepreventionlifeline.org   

Be Well - Gigi

 


Comments

Dari Sabino

Fri, 16 Jan 2009 12:29:03

My mother's last few phone calls included how gloomy she was I often tell her about this condition and who I know that has it..... thank you for ideas on how to get out of the winter doom.... lol its 4 degrees outside today hurry up spring!!!!!!

 



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