Good Lifestyle

About half a million Americans deal withseasonal emotional disorder (Sad) in winter, according to theCleveland Clinic. And above this, 10 to 20% of the population face a milder case of the winter blues. Yes, thoseMorne winter months Have a negative effect on our mood - and if it is not treated, it can lead to serious consequences. "Sad can affect your life into great degrees. Life becomes less pleasant and ineffective," saysNorman Rosenthal, MD, author ofWinter blues: all you need to know to beat seasonal emotional disorder. "It can also mitigate your ability to think clearly and make good decisions." But the lining of money is thatSad is very treatable. Here are 23 things you can do forseasonal depression AS QUICKLY AS POSSIBLE.

People often suffering from sleep more than usual or have trouble getting up in the morning because of dark hours A.M. hours. But to beat seasonal depression, it is so important to follow a regular andHealthy sleep schedule during the winter months.

So, how can you do that? "Reduce exposure to blue light up to two hours before the bed of the evening can make the difference to keep your circadian rhythm strong and help you sleep better all night", noteDavid J. Astern, Psyd, Professor of Psychiatry Clinical Assistant in Nyu Langone Health.

It's hard to be aMorning person When the moon is still standing when you have to move from bed. Enter: Luminous awakenings, also known as Sunrise alarms. These devices mimic up the sunlight and become gradually brighter to attract you naturally from sleep. And unlike regular awakening, which use jarring sounds to wake up, light awakening use calls from nature or soothing music to tire you. The light "can reach through the eyelids anddeceive your brain thinking that it's summer, "says Rosenthal.

If you are looking for a brightness at any other point of the day, turn to the therapy of the luminous box, which processes sad by providing an artificial light that mimics the sunlight. "Light therapy is a fundamental treatment of the sad because it is when the light is at its lowest that people suffer," says Rosenthal. "The days are short and dark, so replacing what is missing can replace medicine. It is very effective and can reverse the symptoms reliably and efficiently."

Since the light boxes are not regulated by the Food & Drug Administration (FDA), you should consult your doctor about what you need to look for during your purchases for one. There are many devices that claim to be bright boxes but are not actually. Your doctor can also advise you how long you should spend using the light box and at what points during the day, it is very helpful to use it.

Of course, sunlight is ideal for dealing with seasonal depression, but walking can provide aBOOST OF MOOD, too much; At each step you take, you pump more oxygen to your brain and release serotonin, the neurotransmitter responsible for regulating your mood.

"To take a walk Is a wonderful way to get lighter exercise, "says Rosenthal." People are reluctant to go out because it's cold, but it should not dissuade you from getting fresh air. "

Building on your fitness plan is particularly important during the winter months, not just for your physical health, but also in terms of seasonal depression as well. "We know that exercise is useful for mood, anxiety and depression," says Astern. "If people have a coherent exercise routine, it can be really helpful to treat sad."

Taking group fitness classes is also a great way to connect with people and avoid feeling alone and isolated.

That's right: you can go down your way to less stress and more happiness. According to a 2017 study published inBorders in human neurosciencepracticingYoga and meditation Can help relieve stress and improve the positive feelings of your well-being. Someresearch Also shown that doing yoga can help improve the symptoms of depression.

There are many different yoga styles, so sign up for a class to which you think will match your needs better, your interests and skills. If you do not know what's right for you, visit a local yoga studio and guide them throughout their class offers.

If you are dealing with seasonal depression, it's pivoting to sculpt the time forcertain personal care. Take a relaxing bath in the evening, meditate before going to bed andabsoutely Take advantage of aromatherapy with essential oils. Rosenthal says orange and lemon perfumes can make you feel more energized and some research - like this 2017 study published inThe Mental Health Clinician-Aso shows that the essential oils of lavender can have a calming effect on anxious people.

It's time to book this face or massage you looked. Visiting a spa can help relieve stress and anxiety, send you a serene place mentally, even if it is brutally cold outside. A 2010 meta-analysis published in theClinical Psychiatry Journal even concluded that massage therapy can help withDepressive symptoms. So the 60-minute massage session can be well worth the benefits of the atmosphere.

Another way to make the months colder a little brighter is to decorate your home with slightly colored furniture, throw pillows, carpets and flowers. If you are ready to make major changes, Rosenthal says thatpaint your walls White or light neutral tones can help you think about light and naturally illuminate your space, so fighting your seasonal depression.

This is another easy way to combat seasonal depression while having the added benefit of upgrading the aesthetic attraction of your home. Fill the dark corners of your home with mirrors to reflect the light through the windows, which will enlighten your space.

Hygion, Danish art to comfortable, is to kiss and appreciate the winter of heat. And considering that in the2019 World Happiness Report, Finland, Norway and Denmark have been listed as some of the happiest places in the world, we could all use a little hygge in our lives if we fail when the weather outside is frightening. Enlighten some candles, sliding on blurred socks and sharing a meal with friends are all recipes for Hygge-Ing.and Stimulate your mood.

Being social is essential when it comes to trying to beat seasonal depression. "When people feel depressed, they do not feel engaged with the world. They feel isolated and opt with things they can do to feel good," says Austern. Instead, try to break the world's disengagement scheme by going to a party, planning a nighttime with your partner or by organizing a dinner with friends - you'll be surprised how much a little socialization can help to improve your mood.

Just break your favorite playlist of your mood-boosting can help you fight seasonal depression. In a 2011 study published inPlos aThe researchers found that listening to optimistic music can change the way we perceive the world, which allows us to look for the positive rather than the negative.

Cozying Up with an interesting book can also help you take your negative thoughts. You immerse yourself in a Page-Turner can be a well-passed winter day inside.

And if reading does not do the trick, a 2017 study published in the journalThe arts in psychotherapy Also found that coloring and doodling can be beneficial to improve mood.

If you had itching to skate ice or ski this winter but you did not shoot the trigger, now the perfect time to hit the rink or tracks. Winter sports will help you get more fresh air, sun exposure, exercise and social interaction, a winning formula to feel better.

Sometimes wearing a new sweater is all you need to feel good. Wearing something you love and feel good can cause confidence, so if you look at a clothing item, do not feel guilty of breaking up a little to feel better.

There is no better way to show a dreary day than with a good movie. And even if you break down, consider seeing a comedy. A 2017 study published in theLeisure search log found that 20 minutes oflaughter was also effective to stimulate mood as a 20-minute aerobic workout. In fact, the Giggle session was evenbetter To mitigate the symptoms of anxiety that training!

A weekend escapes to a comfortable cabin or bed and breakfast can also help you fight seasonal depression. Only one day to get out? Plan a hike through the woods to enjoy the views and majestic sounds of nature. A document of 2019 published in theInternational Journal of Biometorology notes that the forest bath - which consists of taking long deep breaths in the woods - can significantly reduce stress byReduction of blood pressure, heart rate and level of cortisol.

Let's escape the dark weather that causes your seasonal depression by taking a mini-yein at a warmer and sunny place. Feeling from the sun on your skin and enjoying the time that life stress can recharge your mind and help you feel more relaxed and rejuvenated. A 2010 study published inApplied research as life even shows that I am simply impatientHolidays can lift the spirits!

Define specific goals and create concrete plans to achieve them can also help you break seasonal depression. In a 2019 study published in theClinical and experimental neuropsychology diary, researchers have discovered that people suffering from major depression have benefited from motivation interventions and learn to have apositive vision About the future. Easier to say than to do, right? The first step is to write a list of things you want to achieve in the coming weeks, months or even years, then you can start to identify what you can do to reach every goal.

You would be surprised how muchHelp others in need Can help your seasonal depression. Consult your local soup kitchen or animal shelter for volunteer opportunities. If there is a charity or motive that has a special meaning for you, contact the organizers to find out what you can do to help you. This circle goes back to what Rosenthal and Astern emphasized earlier about the importance of remaining social and engaged in society.

If you want to use more support for the fight against your seasonal depression, cognitive behavioral therapy (CBT) can help you adjust both your thought and your behavior to feel better. "When peoplenegatively About themselves, the world and the environment, all these negative thoughts are triggering negative feelings, "says Astern.

Rosenthal adds that, "Sad is related to behavior. So, if you lie in bed in the morning with the covered head, so you're not going to have morning light." And this can only make your seasonal depression worse.

Once you are diagnosed with SAD, your doctor may prescribe antidepressants to help you treat it. "If depression is at a mild level, non-drug psychotherapy could be correct. But if severe depression Is it place, antidepressants are the first line treatment, "says Rosenthal. Going on medications - even if it is only for a short period - can help balance your hormone levels and put your mood on the right track.