Does Light Therapy Help Seasonal Affective Disorder

A case of the winter blues may be S.A.D. or Seasonal affective disorder. This winter condition can affect your mood and ability to function. Keep reading to discover how light therapy can help along with other tips.

   

 I don't like winter for so many reasons. The days are shorter and the nights are longer. That means less sunshine Winter means it is cold outside which limits time outside. Being stuck in the house can affect your mood. Then there are way too many days that the sun is covered by clouds. The cold temperatures mean that we have to run the heat in the house and that can dry out my skin and cause my hands to have sore cracks around the fingertips. The cold weather keeps me inside and all I want to do is hibernate under a soft warm blanket. 

 Most days I have to force myself to get out of bed. It can be hard to wake up when the sun is not out. The change in seasons can also affect my energy level. Most days I just don't have the energy to get anything done. Then nighttime rolls around and have a hard time falling asleep! Some say that I have a bad case of the winter blues but it is so much more. What I suffer from is seasonal affective disorder or SAD.

 To recognize this depressive disorder, you need to understand it. So, let’s discuss its signs and symptoms, causes, and treatment options, among other things. 

What is Seasonal Affective Disorder?

 Seasonal affective disorder (SAD) is a type of depression that's related to changes in seasons — SAD begins and ends at about the same times every year.

  While it is common for most people to experience low moods because the days tend to get shorter and the nights get longer, those experiencing seasonal depression have more severe mood changes. These mood changes have a major effect on how they feel, think, and perform everyday activities. 

Could your mood swings be SAD or Seasonal Affective Disorder?

 Seasonal affective disorder is a type of major depression that affects many people during the winter season. For most, it starts with fall daylight savings or even earlier if they wake up before 7 AM. That morning sunlight helps so many people wake up and when they have to wake up in the dark, it can affect their body in so many ways. 

 I guess you could call seasonal affective disorder, the lack of sunshine disease. Sad has the same signs and symptoms as major depression, along with a few specific symptoms that differentiate it from major depression. 

Some of the symptoms of  SAD Include:

~ Low mood for most of the day and almost every day 

~  Loss of interest in once-pleasurable activities 

~ Sudden changes in weight and appetite 

~ Change in sleeping habits including insomnia

~ Feelings of fatigue 

~ Low energy levels 

~ Poor concentration 

~ Overeating with a focus on carbohydrate-rich foods 

~ Withdrawing from social activities 

~ Weight gain 

~ Anxiety

How To Recognize And Cope With Anxiety 

 I have suffered from seasonal depression for many years and over the years I have learned how to manage my depression symptoms better. I have also learned about different treatments for seasonal affective disorder that have helped me with my mood and my sleep. The number one thing that has helped my seasonal depression was moving to a state that has a shorter winter along with more sunshine. New Mexico typically has a short winter season of 3 months and most days are filled with sunshine. It rarely snows here and when it does, the snow melts by noon. I grew up in the midwest so the long winters and the snow really affected me with my depression.

Treatment Options for SAD

Some of the treatment options for SAD include everything from light therapy to medications that can help with depression. I recommend trying some natural SAD treatments first, before having the doctor write a prescription for depression medication. 

Check out the SAD treatments that I use:

1.  Spend time in the sun ~ If the sun is out and the weather is not bitter cold, I will go for a walk outside. The sun has a powerful effect on the way you feel. Spending 30 minutes to an hour in the sun helps your body absorb vitamin D, which helps with everything from energy to mood and even immunity.

2. Sit by a window ~ The weather does not always cooperate for getting outside so when the sun is outside, I will sit by a window that faces the sun for a least an hour. While not as powerful as being outside, your body can still get some benefits from the sun. The sun can help lift your mood.

3. Vitamin D supplements ~ The lack of sunshine in the winter can affect the levels of Vitamin D in our body and low levels of Vitamin D can affect your mood, causing depression symptoms. Taking an extra-strength vitamin D supplement can boost your mood and support your energy.

4. Light Therapy ~ Winter depression can be caused by lack of sunshine exposure and light therapy can help. Bright light therapy works on different levels, producing a combined beneficial effect similar to sun exposure. A Sunlight Lamp can help raise your mood, improve your sleep, boost your low energy, and even improve concentration. using our mood light therapy light. 

5. Exercise ~ The benefits of exercise to your body are many. From helping with energy levels all the way to your mood and even sleep. 30 minutes a day of exercise can help with seasonal depression. I find that morning exercise helps depression but if you only have time in the evening to workout, that is also good.

6. Sunrise Alarm Clock ~ Light can help you get out of bed in the morning and the lack of sun in the morning could be a major reason it is hard to get out of bed. Using a Sunrise Alarm Clock can make a huge difference in the way you feel, This type of alarm clock fills the room with light and helps your body wake up in a more natural way. This alarm clock also has preset sounds like birds singing.

7. Healthy diet ~ Diet has a huge factor in the way you feel and a healthy diet can help with depression symptoms. Try to eat more fruits and veggies which are loaded with vitamins and minerals that support the mood.

8. Sleep ~ A lack of sleep could affect your mood and energy levels. So force yourself to go to bed earlier and say no to mindless internet scrolling. Aim for 6-8 hours of sleep. If you have insomnia, sleep can be difficult and you may need to try sleep supplements like magnesium to help your body fall asleep. 

9. Magnesium ~ Magnesium is known for supporting quality sleep and promoting healthy, natural sleep patterns and REM cycles. It has a calming effect on muscles and throughout the body which may help your body fall asleep. Taking a magnesium supplement 30 minutes before bedtime works best. If you find that magnesium does not help you sleep, try taking your magnesium supplement in the morning.  For some people, magnesium stimulates their body as I discovered. You can still get the sleep benefits of magnesium with a morning magnesium supplement.

Our bodies need sunshine

  Did you know that the lack of sunshine can affect things like your sleep, energy levels, mood, and even your health? I know that when I don't get my daily sunshine, I have trouble sleeping that night, and none of these 10 sleep tips for better sleep help. Too many nights of bad sleep can lead to health problems and even can cause you to get into a car accident. Studies show that more car accidents happen with daylight savings. So you may have SAD and a simple therapy light may make a difference.

 Treatment for SAD may include light therapy

 This winter has been cold and dreary with very few days of full sunshine. So my seasonal depression has really sapped my energy. I have tried to be proactive to make some changes in my day and have been following these tips to help with winter blues. The tips that have been helping my mood the most have been exercising first thing in the day and using a Sunlight Therapy Light for 30 minutes a day.

 I finally decided that I needed to try light therapy this year for my seasonal depression and I am glad that I did. The Mayo Clinic suggests using  light therapy for the treatment of Seasonal Affective Disorder. This simple light has really helped me with my mood and my energy.

How bright light therapy works

 Scientists believe that bright light therapy works on different levels, producing a combined beneficial effect. When used at an appropriate morning hour (or in rare cases, evening hour), it corrects the misalignment of the internal body clock, known as the circadian rhythm, with external night and day.

 Don't brush off that yearly feeling as simply a case of the "winter blues" or a seasonal funk that you have to tough out on your own. Take steps to keep your mood and motivation steady throughout the winter season. Try the tips that I listed above to see if they help improve your depression.

11 Best Ways To Avoid Winter Blues and Weight Gain

Winter makes me want to hibernate. The lack of sunshine and the cold weather just does a number on my mood. Discover tips to help one cope with the winter blues.

This page may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. I received samples of the mentioned products to facilitate this post.

 I dread the start of winter and the colder weather. This, for me, can lead to some unhealthy habits which can make me not want to do the things that I need to do for a healthy body. My whole body just seems out of sync as many of the healthy habits that I have done in the summer and now so much harder for me to do in the cold winter. I find myself making excuses and tend to blame the cold weather for my lack of motivation to do things that make my body feel good. I sure do miss the warm weather.

 Many of the healthy things that I felt so proud of doing are now put on the back burner and every day it seems like a struggle to convince myself that doing these things will make me feel good. It seems like the cold dreary days put my body in slow motion and I get less done. The days seem shorter as it gets darker earlier in the day. I also feel like I have less energy and just want to stay in bed all day or wrapped in a blanket on the couch. The darker winter days also bring on seasonal depression. So it takes more of that pep talk to get things done. After allowing myself to get used to the change of season and realizing that winter is here to stay, I start practicing some things that help me to get back on the healthy track so I won't start packing on the winter pounds. Here are some healthy habits that I will be trying to follow this winter. Many of these healthy habits can also help lift your mood to make this time better for your mood and can help you survive the cold dreary winter. I also find when I am not depressed, I take better care of my body and I avoid the winter weight gain.

1. Start your morning with light

  I always find it hard to get out of bed in the winter. The house is cold and dark so I just want to stay in bed. To help my body get up in the morning, I use my programmable thermostat to have the heat come on thirty minutes before I want to get up. It is always easier to get out of bed when the house is not cold. I also have my husband open up the curtains when he wakes up. My husband wakes up an hour before me and I am glad for the open curtains that let the sunlight in. If you do not have someone to open the curtains then a Wake-Up Light Alarm Clock with Sunrise Simulation is what you need. Once you get out of bed, then turn on the lights so your room is brighter. Light just has a way of waking your body up.

2. Get moving

  In the winter I tend to put off my exercise until later in the day when it is warmer out. By doing this it seems like my brain does not wake up and that makes it hard for me to get things like writing done. I remember how great I felt in the summer when I went running first thing in the morning and how much easier it was to get work done. It can be hard for some people to exercise in the cold as the cold air makes it hard for them to breathe. I have asthma and my lungs just don't like the cold air. So if you have a gym membership, exercising in the morning can make you feel healthier and help you stick with healthy habits. If you can't get to the gym or workout outside, just 5 minutes of movement like dancing or marching can help your body feel amazing. I try to march in place while my Ninja blender is mixing up my protein smoothie. 

Ten Tips For Exercising With Asthma 

3. Drink plenty of water

  I like to start my day with a glass of water as it helps to wake up my body. That glass of water is a healthy habit that is good for your body. Then I fill up my favorite large 32-ounce water bottle with water and place that by my desk so I will remember to drink water. Most people do not drink enough water and should be drinking at least 64 ounces of water a day. Sometimes we feel tired or hungry when our body is dehydrated and needs water. I find that having a large bottle of water near me encourages me to drink more water and I try to drink one 32 ounce water bottle by the afternoon. Then I fill it back up and try to drink that water bottle by bedtime. If you have a hard time drinking water, try adding fresh fruit like lemon and strawberry slices to it for some delicious fruit flavor.

4. Eat a healthy breakfast that has protein and fiber

    I find that starting my day with a healthy breakfast not only fills me up but gives me energy. A healthy breakfast also starts my body on the healthy track and I make better food choices for the rest of the day. My usual healthy breakfast is a vegan protein smoothie that I make with a clean plant-based protein powder and a cup of fruit. I also add some superfoods to my protein smoothie for added nutrition and fiber benefits. I find that adding two tablespoons of chia seed to my smoothie helps me avoid constipation and get my potty business done before I head to work. If you are not a fan of chia seeds then try adding a prebiotic fiber supplement to your coffee or a glass of water to help your body to poop. When I travel I always take my Regular Girl fiber supplement with me since I don't have my usual smoothie for breakfast. I love that Regular Girl is tasteless and so easy to use as I hate the discomfort of being constipated. 

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5. Soak up the sun
  There is something about the sun that can make you feel good. I find that on dreary days, I just feel down and depressed. So make sure you get your daily dose of sunshine. Open up the blinds and curtains and let the sun into your house. This will not only help your mood but it will help heat up the house so you can save money on your heating bill. To get even more mood-lifting from the sun, try to get outside for 30 minutes. This is a great time for some healthy exercise so take a walk and let your body absorb some vitamin D from the sun. In the winter I also take a vitamin D supplement as the cold keeps me inside way too many days. If you live in an area that is dreary most of the winter, try using a light therapy lamp as these can stimulate the positive effects of the sun and brighten your mood. A light therapy lamp is a must for those who have seasonal depression.

6. Get plenty of sleep
 Our body needs sleep and I think that God designed them to get more in the winter. Think about long ago when there was no electricity or lamps. There are fewer sunlight hours in the winter than the summer so uses that as an excuse to go to bed early. When I don't get enough sleep, I course feel tired and my mind can't seem to function. Add this to an already depressed that it is winter body and it is bad news. So try to get at least 7 hours of sleep a night. I am trying to go to bed earlier so I can start my day once the sun comes out. That way I can take advantage of all the sunlight hours. If you have trouble falling asleep you need to check out these 12 tips to get a better night of sleep. Lately, I have been using CBD oil to help me fall asleep faster. I take this natural, non-habit-forming supplement 10 minutes before I want to fall asleep and I don't have any trouble falling asleep. CBD oil is one of my favorite healthy supplements that also gives me awesome pain relief. I even give it to my kids. The other day my son had a headache so I gave him a CBD gummie and within 15 minutes, his head was feeling better.

7. Get daily exercise
 Exercise is so beneficial to your body for so many reasons. So stop thinking of exercise as a way to lose weight and stop making excuses. Exercise is great for a healthy heart and also for the mind. My new mindset for getting my exercise done first thing in the day is how exercise helps my brain. I remember from the past summer how after I exercised in the morning, I was able to accomplish so much more with work. So exercise is my brain thinker! Exercise can also do wonders for your mood and might be able to help with depression so it makes sense to me to do it first thing in the morning. I am challenging myself this month to wake up and head to the gym at least three days a week. On days that my husband has the car, I will exercise inside even if that means blasting the music and dancing.

 Exercise also helps your body be able to fight off those winter germs. If you are a stay at home parent check The Best Workout Tips For Stay At Home Moms. If you have a busy life then there are ways to sneak in some exercise when you are busy. I know you are thinking that you hate exercise and it is so boring but there are so many ways to exercise. It might be hard to wake up early to exercise and it is perfectly fine to exercise any time of day. I love it when I do get my butt out of bed for morning exercise as I got it done and it is out of my mind for the day.

8. Swap out the sugar in your coffee to save calories

 If you are looking to reduce your sugar intake or cut some calories from your diet, try a new organic natural 0 calorie sweetener. Stevita Naturals is a delicious stevia sweetener that does not have a bitter aftertaste. This indulgent sugar-free sweetener has no artificial ingredients and is made from natural non-gmo ingredients. Since this vegan, gluten-free sweetener is 4x sweeter than sugar, you will use less so a small package lasts a long time. The best part is it tastes like sugar. I even bake with this organic sweetener so my baked goods have way less sugar in them. My favorite Stevita product is their natural toffee liquid drops. I love that I can add the taste of toffee to my coffee without adding any dairy to my drink.

9. Try a new coffee

 A warm drink on a cold day always helps my mood. Holding a warm mug of coffee also makes me feel warmer on a cold day. So fill your coffee cup with a different coffee.

 THINKNOO’s Zen Keto is a premium coffee with MCT (medium-chain triglyceride – a healthy fat derived from coconut oil) powder and CBD in a ready-to-use sachet. Usually, these ingredients are found in oil form which is not a viable option for people on-the-go.  The two products involve no mixing, muss or fuss, and just deliver delicious and nutritious coffee in an instant that helps sustain energy and brain function throughout the day. For a non-CBD version, Fat Mocha is a perfect choice! This coffee has a creamy taste without any dairy and is vegan. With 0 grams of sugar, 2 grams of dietary fiber and just 1% of the daily recommended carb allowance, they are also keto-friendly.  THINKNOO is a smarter, healthier coffee


10. Change your hair color with a safer hair color

This photo was taken a couple months ago while the weather was still warm but it is amazing how a new look can make you feel when you are down in the blues. So make an appointment to get your hair done or even a facial can change your mood. An amazing mood lifter would be a day at a spa or even a soak in the hot tub at the gym.

 Winter is also a good time to change your hair color or freshen up your current color. I discovered healthier hair color and now I can feel better about coloring my hair. Those white hairs are starting to show up now that I am over 50 and this vegan-friendly hair color uses naturally derived ingredients that are produced and sourced ethically to be better for the environment. Tints of Nature leaves out harsh ingredients, like synthetic nasties such as ammonia, parabens, resorcinol, and sulfates. This cruelty-free hair color still leaves you gorgeously healthy, with long-lasting, beautiful color! I like that this safer hair color does not irritate my scalp and since it has no harsh chemicals in it, it does not aggravate my asthma. If you feel the need to color your hair, using one with fewer chemicals is better for your health.

11. Play some music
 Music has the power to lift your mood and make you feel good. I know the power of music when I exercise. Certain songs on my iPod just motivate me to run faster. So turn on the music when you wake up or in the car as you drive to work. Find some positive upbeat songs when your mood is in the dumps or blues and it may just make you feel good. Fast energetic music might even help you get some exercise in. Even 5 minutes of exercise is good for your body. So crank up your favorite music and crank up your mood.

 I hope that these healthy tips can make the cold dreary winter a bit better and healthier. If your mood is not blue or depressed, you make be able to make healthier choices. That is return may be the thing to keep you from gaining extra pounds this winter. So try some of these tips and avoid the winter blues and weight gain.



 Since writing this article about a week ago, I have been doing more of these tips and I have been doing better with my winter blues. The one thing that I have been getting better at is exercising first thing in the morning. I have been even getting outside for walks. I lay my clothes out the night before and get dressed in my workout clothes when I wake up. I then walk with my boys to their bus stop and continue with my walk. I have found that a morning walk has helped lift my spirits until night when it gets dark and then I go to not want to do anything.  On days that it was wet from the rain and an unexpected snowstorm, I went to the gym. Sure it helped that the sun was bright on those days. Yesterday it was raining out and it was dreary. I did force myself to go to the gym and that helped a bit with my sadness but I had trouble getting things done. So I allowed myself to be lazy for a couple of hours knowing that the sun will come out tomorrow. Winter depression is real. So be kind to yourself or someone who suffers and try some of these tips.

Do you suffer from the winter blues?

Healthy Ways To Say Goodbye To The Winter Blues

Does winter leave you feeling blue?

        I received samples of the mentioned items to facilitate this post.

  Winter can be a tough time for some people, including myself. The dreary cold days of being stuck in the house can bring on bouts of depression that makes me want to just stay in my PJs and curl up on the couch and watch endless hours of movies. Throw in a day when the sun barely comes out and it is tough for me to get anything done. What I just described can be symptoms of seasonal affective disorder (SAD) or the winter blues. For me personally, I don't have that many days of SAD symptoms as most days where I live the sun is always shining. I am thankful for the days of sun but those days when the clouds are covering the sun, I am not myself as I usually feel depression set in.

Signs and symptoms of SAD may include:

• Feeling depressed most of the day, nearly every day
• Losing interest in activities you once enjoyed
• Having low energy
• Having problems with sleeping
• Experiencing changes in your appetite or weight
• Feeling sluggish or agitated
• Having difficulty concentrating
• Feeling hopeless, worthless or guilty

I know all too well about depression as I suffered it for many years after my brother died when I was a teenager. It took many years of therapy and the love of my family to get me through these tough times. I also remember having to use antidepression medicines and how they made feel strange. So now when I suffer from bouts of depression, I use natural things to help me get through the winter blues. The things that I use may help with depression symptoms but If you are on any medication for depression, please do not discontinue it without talking to your doctor.

A delicious cup of coffee brightens my mood

 For most people, coffee is a daily drink that they reach for in the morning to get some energy. For me, coffee is my mood changer and it helps me to be able to function most days as it helps my brain think more clearly. On days that the sun is hiding behind the clouds, regular coffee does not help so I consume a coffee blend that is infused with hemp oil. This delicious coffee helps my mood so I can get work done. I was hesitant to drink a coffee with CBD oil in it as I usually, I use CBD to help me relax to fall asleep or with muscle pain. I was surprised at how much mind clarity I had after one cup of the hemp coffee and it tasted just like a rich cup of coffee. Since CBD has no THC in it, I felt comfortable using it.

Check Out These Five Anxiety Tips for Moms

Getting enough sleep can help one's mood

 On days that the sun does not come out, I have troubles falling asleep. I know that sleep is what my body needs to feel better but my body does not want to fall asleep. Sometimes these sleep tips help me fall asleep but not always. So I changed out the lightbulb in the family room to a healthy LED light that helps my body settle down for sleep. This unique soft white light eliminates the blue light so my body gets the light it needs to settle down. This light has also been helping my boys with bedtime too as the whole family typically spends the evening in the family room. The light is still bright enough for daytime use also. Sleep not only helps your body rest and recover, but helps your brain operate at its best. Sleep unlocks focus, creativity and helps you make good choices.

  See the difference

Exercise can help with the blues

 The best thing that helps me with these dreary sunless days is exercise. The problem is I never feel like getting dressed as that can be way too much for me in the morning. So I sit on the sofa, drinking coffee and surfing the web telling myself that I should go to the gym or a walk. I am glad that my husband is motivated to go to the gym so he has me meet him there after he gets off work. Sure starting the exercise is tough but once I finish my workout, I feel so much better. The music has a way to get me moving too. Sweating is also very healthy for your body and heart.

Healthy food can help with your mood

 The saying, you are what you eat is so true. When you eat nourishing food it can help your body combat the winter depression. Last month when I was relaxed about my healthy eating, I found that I really did not want to do much but scroll through Facebook on those blah sunless days. This month since I have not been eating Christmas cookies in the morning, I am able to get some work done. My healthy snacks of nuts and fruit sure do help me face those dreary cold days. I have also been having a raw green drink in the afternoon when I feel drained of energy. This delicious drink is filled with so many nutrient-rich superfoods and a rich alkaline greens formula. This drink also has 5+ servings of fruits and vegetables. All this awesome nutrition gives me the energy to say yes to the gym.

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CBD Oil can stimulate happiness

 Research shows that CBD has an effect on the nervous system to stimulate the uptake of serotonin in the brain. Serotonin is often referred to as the “happy molecule” because of its ability to improve mood. I know the CBD Oil is an awesome natural pain reliever and it helps me relax at bedtime. I am starting to learn that it also helps with my winter blues. There is still so much to learn about CBD but it will not make you feel high. Check out this article that I wrote that explains what CBD is and isn't. This article has many resources to back up CBD so you can learn whether it is right for you.
https://www.momknowsbest.net/2018/12/what-is-cbd-and-why-i-use-it-for-pain.html

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Do you suffer from SAD or the winter blues?

How do you cope with depression on a cold dreary winter day? Do have any natural things that you use that others might benefit from learning about?