10 Strategies to Fight Depression

10 Strategies to Fight Depression

As we move into the dead of winter, have you noticed that your mood declines much like the daylight hours?  Well, the sun is as important for humans, as it is for the vegetation on our planet.  The penetrating rays regulate hormones in our bodies and offer nutrients that are absorbed through the skin.  The brain hormone, serotonin, as well as vitamin D, both of which heighten mood, can plummet with darkness.  In addition, because this season is cold in many locales, people tend to bundle up with layers that further block the little light exposure we experience from our thirsty skin. As a result, for some people, winter can bring on a bad case of the blues, which is sometimes referred to as Seasonal Affective Disorder or SAD.  To help you navigate through this time of year, I have some bright ideas that might help you sail through the challenging darker months. 

1. Take time to exercise and get your cardio rate up at least three times a week for a minimum of 20 minutes.  This creates endorphins in your body which will naturally make you feel better. 

2. Turn off your night lights, TV, and other glowing devices and sleep in the black of night.  Did you know that too much light at night can cause depression too?  As much as we need daylight, our bodies also need darkness while we are sleeping to recuperate and rejuvenate.

3.  Open all the shades and pull back the curtains each morning.  Also, situate your desk or favorite chair beside a window or beneath a skylight to maximize light exposure. 

4.  Go for a walk or take a phone call outside at least once a day. 

5.  Avoid isolating yourself.  Make a point of socializing at least once per week.  Attend a gathering, outing or a dance and have fun. 

6. Start preparing for Spring.  Think of the things you’d like to do in the warm weather and begin planning for those activities. 

7.  Take a trip somewhere warm.  Schedule some time to spend a few days in a sunny location.  After the holidays, it is considered the “off season” and rates for travel and accommodations are greatly reduced.  Go to Florida for a long weekend! 

8. Increase your intake of Omega-3 fats and avoid sugar as well as fructose.  This can help the body to fight against dips of depression.

9. Utilize the Emotional Freedom Technique (EFT).  This method can be used to alleviate signs of depression by “tapping” on traditional acupressure meridians which helps to release energy blockages.  There are many tools for learning this procedure on the internet including books, DVDs and even YouTube videos.   

10. Use a light therapy device to help improve your energy level and mood.  Blue spectrum lighting is the best for fighting depression, but be sure not to stare directly in the light source as it is not good for your eyes.

These ideas as well as taking the time to appreciate the austere nature of winter, will help to enliven your spirits.

All the best, Mark

Mark Schiffman, LCSW-R, LMT