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Letting the Sunshine In

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Nourish Your Mind, Body, Spirit: Ideas from Karen Peck -- Letting the Sunshine In

For many of us, Fall and Winter represent a time of dwindling inner light as the days get shorter. We may feel lethargic, sad, have difficulty getting up in the morning, crave carbohydrates, and have increased anxiety.

We can't change the tilt of the Earth's axis, or change its perpetual orbit around our life-giving sun. But we can take steps to reduce or eliminate the effects of Seasonal Affective Disorder.

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Seasonal Affective Disorder Affects up to 25% of people in areas of low Winter light

Tips to help you cope with the "Winter Blues"

In addition to anxiety, sadness, appetite and sleeping changes, many of us prefer to withdraw from friends and family during the very time that the "rest of the world" appears to be celebrating up a storm. For me, starting about November and continuing through February, life feels a bit less bright, metaphorically, as well as literally.

If you feel depressed, have trouble concentrating, have disturbing thoughts of wanting to harm yourself or others, if you feel helpless or hopeless, please seek the help of a professional therapist immediately. Medication, combined with talk therapy can prevent needless suffering.

Here is a list of cognitive, behavioral, medical, and alternative ideas that you might consider. We are talking about many of the basics here: eating welll and getting enough sleep and exercise. Other practices may include medication, meditation, vitamin therapy, massage, and light therapy. I have had success with many of these changes. Here are some details:

* Change the Way You Think: Recognize for us mammals, Fall is a time of shutting down and storing nourishment for the long, cold days of Winter, and of decreasing activity. Winter in the animal world is a time of rest. For humans, rather than pathologizing our evolutionary heritage, we can choose to see these darker months as a time to regroup, evaluate, contemplate, meditate, and store our mental reserves for the more active months to come.

* Medication: Talk to a therapist about possible medication if your symptoms are severe or you feel the quality of your life is impacted. Seasonal Affective Disorder (S.A.D.) is a medical condition resulting in biochemical changes. Oftentimes, the benefits of psychotropic drugs outweigh the side effects.

* Meditation: The dark and quiet of shorter days are ideal for beginning, or reinvigorating a practice of mindfulness, meditation, and deep relaxation. There are many tapes, CDs, and even computer programs to help you, or turn to your local YMCA, health club, or yoga studio to see what classes may be offered. Meditation has been proven to lower anxiety and bring a sense of well-being to the practitioner.

*Yoga: I think of yoga as meditation in motion. Some of us "can't sit still." Yoga is a way of cultivating focus, relaxation, discipline, and helps us get out of our heads into our bodies. The physical aspects of yoga will also help elevate mood. A funny teacher is a plus!

* Exercise: You've heard it before, and I'll say it here again: nothing can boost a mood like dancing to your favorite music, doing an invigorating spin class, taking a Winter walk, or hitting the weight room. Exercise helps us feel good mentally and can increase our physical energy.

* Massage: The nurturing touch of massage can help bring a sense of peace, wellness, and groundedness. Massage will reduce stress, increase energy, improve mobility, and helps us appreciate connecting with ourselves and another during this sometimes isolating time.

* Healthy Eating: Fall and Winter to some of us means an onslaught of Halloween Candy, Christmas Cookies, multiple holiday gatherings--in other words, an eating binge that lasts eight or more weeks. Just because the holidays have been marketed to sell us more tempting sweets and savory, high-fat foods, doesn't mean we have to succumb. Stay with fruits, vegetables, whole grain carbs, and lots of protein, eating every three to four hours so that you can keep your blood sugar on an even keel. Sure, have a mini-candy bar from the trick or treat bag or your Aunt's awesome holiday cookies. But make that an exception, rather than a behavior of the season.

* Vitamin Supplements: Vitamin D is lacking in most people who live in areas of low Winter light. Check with your doctor, pharmacist, or other health care provider for recommendations on dosage. Take a good multivitamin, too, especially if your nutrition is lacking at times. Speak with a nutritionist to come up with a complete plan for you designed to help alleviate symptoms of mood changes during the winter.

* Sleep: One symptom of S.A.D. may be insomnia, but do try to go to sleep and awaken at regular times through the season. Exercise, healthy eating, keeping caffeine and alcohol to a minimum, will all help you get to sleep. Most adults need seven to nine hours of sleep a night.

* Light Therapy: sitting in front of a light box for 30 to 60 minutes of the day, with a potency of up to 10,000 lux has been shown effective to help elevate mood. I keep my light box in my bathroom so that I get some "light time" when I am drying my hair and taking my vitamins in the morning. The box then comes with me to breakfast at my kitchen table. It's easy to use, and effective for many people.

* Laugh: Laughter makes everything more sun shiney. Get some light fare for reading, watching, and sharing. Turn up the music and connect to the joy. Spend time with pets and small children. Smile at yourself in the mirror and throw your hands in the air and say, "Ta-Daaahhh!" as loud as you can. Then force a belly laugh.

*Nurture your spirit: Is there a religious organization you would like to reconnect with, or a nature preserve offering a way to explore the outside world at this quiet time? Is there a place you have been meaning to volunteer? Service helps the head and heart grow brighter. Whether alone, or in community, find ways to connect with your deeper meaning in life, and something greater than yourself.

* This too shall pass: Remember that the lows of the season will pass, and once we pass the Winter Solstice, it's a less bumpy ride to increasingly longer days. And speaking of Winter Solstice, if ever there was a holiday to embrace, this is it for those of us who have S.A.D. The Winter Sostice is an honoring of our growth in the dark, and a celebration of the warmth, and life-bringing sunlight.

Make sure to explore some of the light therapy products below. My mission is to create a more peaceful inner and outer world by sharing ideas, products, services and thoughts about ways to facilitate wellness of mind, body,and spirit. This lens is dedicated to offering solutions to facilitate your wellness during the Fall and Winter months, as low light levels affect our mood. I personally love my Verilux HappyLite.

Be Well, and Let the Sunshine In!!