Posted 11/18/2014 11:14 AM (GMT -6)
It's getting to that time of year again where the winter starts to creep up on us and the temperature starts to drop and we have less daylight hours. It can be a tough time for us folks who suffer with anxiety/depression and especially those who have SAD. Here are some pointers which may help
1. Keep active
Research has shown that a daily one-hour walk, in the middle of the day, could be as helpful as light treatment for coping with the winter blues.
2. Get outside
Go outdoors in natural daylight as much as possible, especially at midday and on brighter days. Inside your home, choose pale colours that reflect light from outside, and sit near windows whenever you can.
3. Keep warm
If your symptoms are so bad that you can’t live a normal life, see your GP for medical help.
Being cold makes you more depressed. It’s also been shown that staying warm can reduce the winter blues by half. Keep warm with hot drinks and hot food. Wear warm clothes and shoes and aim to keep your home between 18C and 21C (or 64F and 70F degrees).
4. Eat healthily
A healthy diet will boost your mood, give you more energy and stop you putting on weight over winter. Balance your craving for carbohydrates, such as pasta and potatoes, with plenty of fresh fruit and vegetables.
5. See the light
Light therapy can be effective in up to 85% of diagnosed SAD cases. One way to get light therapy at home in winter is to sit in front of a light box for up to two hours a day.
Light boxes give out very bright light that is at least 10 times stronger than ordinary home and office lighting.
Some people find that using a dawn simulator [a bedside light, connected to an alarm clock, which mimics a sunrise and wakes you up gradually] as well as a light box can enhance the beneficial effect.
6. Take up a new hobby
Keeping your mind active with a new interest seems to ward off symptoms of SAD, It could be anything, such as playing bridge, singing, knitting, joining a gym, keeping a journal or writing a blog. The important thing is that you have something to look forward to and concentrate on.
7. See your friends and family
It’s been shown that socialising is good for your mental health and helps ward off the winter blues. Make an effort to keep in touch with people you care about and accept any invitations you get to social events, even if you only go for a little while. It will really help to lift your spirits.
8. Talk it through
Talking treatments such as counselling, psychotherapy or cognitive behavioural therapy (CBT) can help you cope with symptoms. See your doctor for information on what's available locally and privately.
9. Join a support group
Think about joining a support group. Sharing your experience with others who know what it's like to have SAD is very therapeutic and can make your symptoms more bearable.
10. Seek help
If your symptoms are so bad that you can't live a normal life, see your doctor for medical help.
The holiday period is also fast approaching and I know that is an other time we can all struggle, I know that I find the festive period quite difficult. The good thing about HW is that we can all relate to how each other are feeling and can reach out to others who are struggling through this tough period.
I try not to worry about the future -- so I take each day just one anxiety attack at a time.
ANXIETY & PANIC FORUM MODERATOR
Diagnosed with:- Asperger's Syndrome, Dyslexia, GAD, Social Anxiety Disorder, OCD, Depression and Scheuermann's Disease (Adult)
Medications:- 90mg Duloxetine, 250mg Tramadol, 30mg Mirtazapine , Haloperidol 2mg per day , Tamazepam 20mg