Beating SAD

Got SAD? 

Seasonal Affective Disorder

The Winter Blues

Ways to combat SAD & my story

Originally written on November 21, 2019!

Well, I’ve  made it two weeks this year. But this week with last light coming at 5:12pm by the end of the week, I had a freak out moment. But then I took a breath & visualized the beach, sun & palm trees. This year to combat SAD I am armed with my light box & some strategies of my own.

I purchased my light box last March which was the weekend the time changed so I have no personal data. However, I did start using my light box one month prior to DST ending. SAD is cumulative so it can last well into March and beginning of April. 

When I lived in NYC, by the time my February birthday rolled around I felt like I was crawling out of my skin. February & also in August is when I usually experience insomnia & I can remember times sleeping only 3 hours per night. It was helpful to move to a different latitude although some years are worse than others.

As moving isn’t always on option, I wanted to share some of my own tips to diffuse SAD. I hope this can help and of course always consult with your physician.

My Tips To Combat SAD:

1. Light Box: 20 – 30 minutes per day. I started to use it first thing in the morning with my coffee, of course! However, I experimented with using it mid day and I am having better results with that.
2. Get outside whenever you can! Even a brisk 5 minute walk will help.
3. Change your screen saver and lock screen wallpaper on your phone to a bright beach day photo.
4. Consult with your physician to check your Vitamin D levels. Perhaps a Vitamin D supplement is suitable for you. Do not take more than recommend as Vitamins A, D E & K are not water soluble.
5. Find something to laugh at first thing in the morning & then at sundown. Yes, that laughter therapy can work!

A SAD Update On Tips To Combat SAD

December 11, 2019

Another Tip: Reappraise

Learn the art of reappraisal. It will have positive results! Be patient as it is a learned skill.

In the past, my internal voice would say, “Ugh, there are so many more days of darkness.” Ok, try to minimize the Debbie Downer voice. This year I changed that to: “Yes! After December 21 the days start to get longer!” Between that, my light box & adjusting my hours to make sure I get outdoors for some sunlight, my SAD has not been too bad!

Stay tuned! Happy Holiday Season!

Posted in: Mindfulness, Seasonal Affective Disorder