How to Avoid Winter Darkness Depression

Seasonal Affective Disorder ("SAD," also known as "winter-onset depression" or "winter darkness depression") is a condition where affected persons experience a dramatic mood change usually when winter begins. People affected by SAD often feel depressed, lethargic, anxious or hopeless, have difficulty concentrating, crave sweets and starchy foods, and take little pleasure in activities that usually interest them. According to FamilyDoctor.org, about a half-million Americans are affected by SAD each year. The winter-onset form of SAD is believed to be triggered by a lack of direct sunlight. Happily, there are ways to avoid this seasonal depression.

Instructions

• 1

  Use light therapy. Many patients who suffer from winter-onset depression find that light therapy (also called "phototherapy") alleviates their symptoms of depression. Light therapy consists of exposing one's self to light for a specific amount of time each day. SAD sufferers often use light boxes (large boxy lamps) whose intensely bright lights mimic natural daylight. According to Medicinenet.com, sitting in front of the light boxes for 30 minutes each day can help stave off SAD symptoms.

• 2

  Lighten your surroundings. Try not to remain in dark, gloomy settings that can exacerbate your symptoms. Keep your curtains and/or blinds open to receive as much sunlight as possible. Also, make sure that nothing external, such as a tree branch or large bush, is preventing the sun from entering your home. Sit near light-filled windows as much as possible, both at home and at work. If possible, you may want to have skylights installed in your home.

• 3

  Spend time outside. Even exposure to dull winter light can help chase away the blues. According to the Northern County Psychiatric Associates of Maryland, there is evidence that SAD-sufferers who take a daily one-hour walk showed an improvement in their symptoms. Try to spend some time outside within the first two hours of getting up in the morning.

• 4

  Get regular exercise. Exercise is key to relieving stress and anxiety, both of which can heighten SAD symptoms. According to Holistic Health News, it is a particularly good idea to exercise outdoors during daylight hours, as it can vastly improve one's mood. However, if you must exercise indoors, try to do it near a light-filled window.

• 5

  Vacation in sunny climates. As the lack of sun can cause winter-onset depression, the addition of natural sunlight to your life can banish it. However, this option only provides temporary relief of symptoms. Once you return to your regular climate, you are likely to become depressed again.