SEASONAL DEPRESSION: Suggestions to help with the winter blues

Many people don't realize how common it is to feel extra depressed during the winter months, when the temperatures are cold, the skies are overcast, and the days are short and dark. It even has a name: Seasonal Affective Disorder, aptly abbreviated SAD. Some people only have trouble with depression in the winter, while already depressed people may see a worsening of depression symptoms.

Seasonal depression can be treated with medication or psychotherapy, but there are some things you can do on your own to help with your symptoms:

• Spend time outside. You don't have to soak in the hot sun for natural light to help boost your mood. Even if it's overcast or cold, try taking a walk or eating lunch outside. I admit that a January picnic may sound a bit odd, but being outside really can improve your mood.
• Let in the light. Uncover your windows and sit near them! Do your best to spend time in rooms with plenty of natural light.
• Try light therapy. Noticing a theme? Light therapy works by providing exposure to an extremely bright light that simulates outdoor light. Exposure to the light presumably results in biochemical changes in your brain, improving your mood. In some instances, light boxes will even be covered under health insurance. Ask your doctor if he/she recommends light therapy for you.
• Get regular exercise. I don't know about you, but it seems everywhere I turn I'm being told to exercise. But it's hard to argue with the facts: physical activity can help you relieve stress, and research has found that all types of exercise provide mental health benefits, especially when done regularly.
• Stick to a routine. Many people find there's an association between the stability of their mood and the stability of their routine. Keeping meal and sleep schedules the same from day to day will let your body and mind know what to expect, which may help you feel more together and decrease anxiety.

Have you tried any of these? Do they work for you?