Today I write from a comfy chair situated in the corner of my office. A fat stream of sunlight beams through the window and provides me with an immensely satisfying feeling of warmth and contentment. I’ve long suspected that the lack of sun during the winter months affects me in ways which I do not welcome. I know however that it is a fleeting thing, these winter doldrums . . . temporary in nature and ending with the flowers and rebirth of Spring. But despite the transitory nature of the days of dark, who wants to slog through the winter in a slump? This year I’m taking early measures to combat SAD.
SAD or Seasonal Affective Disorder affects 20-25 percent of the population and is more common in areas which experience significant seasonal transitions. Winter depression is a common affliction in Nordic countries (but not in Iceland for some reason) and in locations north of the equator. I first noticed the toll the dark took on my psyche while visiting Sweden for Christmas. There the sun may only shine for six hours a day during the winter, and soon I found myself actively seeking out patches of sunlight on city streets and courtyards where I could stand, if only for a few moments, to tip my face toward the sky.
So what is one to do when the sun is hard to find and spirits are low? Research says the best thing to do is purchase a light box which provides bright white full spectrum light therapy at 10,000 lux. Frankly, I don’t know why everyone in Scandinavia doesn’t have on of these. The hell with the sauna, give me the light. Thirty minutes in front of a light box provides all the sunlight quota needed to activate our body’s resources of serotonin thus increasing energy and raising our spirits. Unfortunately for me, if I had such a light box, I’d spend all day in front of it. Probably not a good idea. Pills and antidepressants are another treatment, but not one that I’m really keen on.
Thinking back to the summer, I spent nearly everyday outside writing and working. I felt great. A good part of this feeling was due to being outside in the sun and fresh air but it was also a feeling of joy and self worth. There was a sense of wonderment being out there all day with nature. Here are some of the ideas I have to bring in the light this winter:
- Be aware of the sun and take every opportunity to embrace it. Even if it’s only for 10 minutes a day.
- Get outside and breathe. Go for a walk. Satisfaction will follow.
- Use your eyes. Look up!
- Studies have found that perhaps one of the reasons Icelandic people aren’t affected by SAD is because they eat a lot of fish. It might also be a genetic predisposition. I don’t know, but I’ll certainly give fish a try. Reflecting on this, I find I do in fact, ingest a lot more fish in the summer than I do during the winter months.
- Negative air ionization has also been found to be effective in treating affects of SAD.
- Enjoy your interior surroundings. Clean house and get rid of clutter. Make your home beautiful.
- Surround yourself with candles and flowers. Lots of candles everywhere.
- Practice yoga or exercise every morning. Part of the issue with SAD is not fully reviving during those first morning hours. Exercise will revive you.
- Despite the fact that you might want to cover your head and stay in bed. Get out and be with people.
And just one last tip which was provided to me by my best friend. Laura recommended a dietary supplement called Ionic-Fizz : Super D-K Calcium Plus. It tastes yummy (sugar free raspberry lemonade) and while I’ve only been trying this for a few days, I certainly can’t think that the calcium and magnesium wouldn’t benefit in some ways.
So good luck finding your sun. If you have additional tips, please share them here.
