BS”D
The latest research shows that cognitive behavioral therapy that is specially designed to treat SAD (seasonal affective disorder–a type of depression believed to be triggered by seasonal changes and especially lack of sunlight) is more effective in helping patients with SAD than no therapy or the use of special lightboxes, alone.
SAD News Story 1 SAD News Story 2
If you are persistently sad or depressed during the winter months, you might have seasonal affective disorder and should seek advice from your doctor and/or a psychotherapist.
But the dark skies can get anyone down from time to time. If you just have an occasional bout of the winter blues, you probably don’t need cognitive behavioral therapy or other types of psychotherapy. Simple actions you can take easily might help.
Try to get outside during daylight hours if weather permits. You aren’t actually chained to your desk-even though it might feel that way! Even a meager amount of sunshine is better than none.
What you eat also has an impact on mood. Foods to limit: sweets, alcholic drinks, processed and fast foods, foods containing hydrogenated oils.
Foods to eat: Rainbow foods (cooked and raw green, orange, yellow, red, purple vegetables and fruits); whole-grains and breads and pasta made from whole-grain flour(oatmeal, quinoa, brown rice, whole rye, whole spelt, and whole wheat breads, etc.); fish such as salmon, flounder, cod, tuna, and sardines; beans and legumes, light tofu, and other lean proteins; food containing good fats (extra virgin olive oil; flax seeds and oil; chia, sesame, tahini, sunflower seeds, pumpkin seeds, almonds, walnuts, brazil nuts, etc.).
But no matter what you eat, eating too little or too much is problematic. It is tempting to overeat in the winter. Many people crave fatty, starchy comfort foods when the temperature dips. But overeating compounds the sluggishness the cold weather and lack of daylight hours makes us prone to.
Suplments? Vitamin D3; B Vitamins, Fish Oil: Some doctors say supplementing with Vitamin D3, B Vitamins, and Fish Oil helps to regulate mood and aids in other essential body functions. Don’t supplement without checking with your physician or alternative health practitioner and making sure you are taking the dosage appropriate for you.
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