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COPING WITH WINTER BLUES: SEASONAL AFFECTIVE DISORDER by Ihor Magun, M.D., F.A.C.P. Winter is a time of celebrations, parties, get-togethers, and fun times, but it can simultane ously be a source of sadness, depression, and misery. Winter blues, which are commonly referred to as seasonal affective disorder (SAD), occur when the days are shorter, the nights longer, and the temperature is colder. SAD affects many individuals and is a recognized medical condition. Its symptoms vary from person to person and can be different every day. Not everyone is affected with the full-spectrum of the disorder, but it can affect us all at some point during the long winter season. Here are several recommendations that can ameliorate that unplea sant state of mind: Without a doubt, the most effective remedy for SAD is exposure to light. Winter changes the body’s production of melatonin, a hormone secreted only at night. Exposure to light suppresses mela tonin production and decreases the feeling of being depressed. Maximize your exposure to sunlight; let every ray lift your spirits. Sit by a window. Open shades and curtains. Take a walk outside during daylight hours, soaking in the therapeutic benefit. One alternative to natural light exposure, recommended for individuals severely affected by SAD, is to invest in a specially designed light box that emits a precise amount of illumination (2,500 lux). These light boxes can be purchased through specialty retailers; the recommended treatment re gimen requires exposure of at least 30 minutes. Another good way to dispel the effects of SAD is to get yourself moving. Physical activity boosts energy and releases mood enhancing endor phins. Try to unwind with yoga or start an indoor exercise activity. Get yourself involved in some "outside of the home" project. It will get you out of the house, spark your imagination, and prevent a feeling of isolation. Avoid being alone for long periods of time. Call a friend or relative. Reconnect with old acqua intances. Invite them out or plan a simple get together. Also consider helping others; this can be a great mood elevator because it refocuses your attention in a positive way. Call someone who is ill, just to chat. Visit an elderly housebound person. Your call and visit will cheer them up and make you feel better too. Listen to upbeat music, especially tunes that bring back memories of summer months. Music with engaging or amusing lyrics are quite helpful. Avoid alcohol, which can lower your spirits and may become a crutch. Purchase scented candles that remind you of summer fruits, flowers, or tropical scents. Color plays an important role in setting a mood. Studies show that that orange and yellow are mood elevators. Make a table centerpiece of brightly colored oranges and lemons. Bring the outdoors in early. Purchase bulbs with growing, blooming flowers and set them where you can enjoy and savor their growth. Enjoy their beauty. Even if you do not like the cold, try to enjoy the beauty of winter. Snow-covered trees and snow flakes can be enchanting and magical. Above all, remember that the spring thaw is not too far away. When the advice presented above is not helpful, medical consultation and psychotherapy are strongly recommended. Feeling bad, physically or emotionally, is always unpleasant. Give yourself permission to find professional help that can bring you relief and make you feel better. Видання C оюзу Українок A мерики - перевидано в електронному форматі в 2012 році . A рхів C У A - Ню Йорк , Н . Й . C Ш A.
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