Happy Saturday!

I hope you are having a great year so far!

We are getting into the dog days of winter.  Now that the holidays have passed the excitement has died down and we have fewer responsibilities and distractions.  If you set goals for the New Year you may be finding that the initial burst of motivation is starting to fade and it’s harder to find the energy to stay disciplined.  Short days and cold, grey weather doesn’t help when you’re trying to stay on track. 

Many people experience Seasonal Affective Disorder or SAD.  Women and those with a history of depression are more susceptible to SAD. 

Symptoms can include:

• Fatigue
• Oversleeping
• Low mood
• Cravings for carbs
• Losing interest in hobbies or socializing
• Feelings of hopelessness
• Weight gain

If you feel like this may describe how you’re feeling there are ways to cope and manage your symptoms. 

• Get plenty of Vitamin D – Vitamin D deficiency can contribute to symptoms of depression.  Focus on including more Vitamin D rich foods in your diet, or possibly consider taking a supplement.
• Eat more fruits and veggies – A healthy diet helps maintain a good mood.  Focus on increasing your intake of fruits and vegetables and reduce your processed carbs and sugar.   
• Get some sun – It can be tough to find the sun during these gray months, but getting outside to take advantage of natural light as much when possible can boost your mood.  Light boxes are also a popular way to combat SAD.  20-90 minutes a day can help supplement the lack of natural daylight. 
• Stay active – It’s tough to stay motivated when you feel like hibernating.  Make movement a priority.  Spending hours in the gym isn’t necessary.  As little as 1 hour of low intensity activity per week can help to counteract symptoms of SAD.   Take leisure walks when possible, or focus on short intense workouts to help your body maintain its natural circadian rhythm. 
• Keep to a schedule – Insomnia and overeating are common issues for those who struggle with SAD.  Regulating when you go to bed and wake in the morning can improve your sleep and improved sleep can help control cravings.  Eating meals at the same time daily can also help to control hunger and reduce the urge to overeat. 
• Stay social – Avoid the urge to hibernate this winter.  Making an effort to spend time with friends and loved ones can play a huge role in managing feelings of depression.  If you’re feeling down, reach out to those you love.  Having someone to talk to can make a huge difference in how you’re feeling! 

If you find that despite your efforts to cope you are still struggling with low energy and depression, talk to you doctor about other ways to help manage your symptoms. 

If you or someone you know is in crisis—whether they are considering suicide or not—please call the toll-free Lifeline at 800-273-TALK (8255) to speak with a trained crisis counselor 24/7.

If you ever need someone to talk to I am always willing to listen.  Don't hesitate to reach out.  I am here for you!  

Have a great week!