How to Fight the Winter Blues

1.) One of the symptoms of winter blues is increased difficulty getting up in the morning, even after you've had a full night's sleep. Plugging a bright, fluorescent lamp into a timer and having it turn on 30 minutes before your alarm goes off will help simulate an artificial dawn.

2.) Maximize the number of hours you experience daylight. Wake up early, and lift the curtains or go outside as soon as you get out of bed.

3.) Use artificial light. Invest in a light box, which simulates the sun's natural rays, emitting 2,500 to 10,000 lux. They work by reducing the release of melatonin in the brain. For best results, use a light box daily, in the early morning, and for 30 minutes to two hours at a time. You can use the light box to effectively lengthen the day: use it before daylight, after the sun sets, or a combination of the two. In a pinch, using a tanning bed for 5 minutes also helps.

4.) Exercise. Did you know that one hour of aerobic exercise outside (even when it's cloudy) has the same therapeutic effects as 2.5 hours of light treatment indoors? This is because it raises serotonin levels, which tend to get low when you have the winter blues.

5.) Watch your cravings! When your serotonin levels are low, one of things your body tends to do is to crave food high in carbohydrates, especially high-sugar foods like junk food and soda, because they raise serotonin levels.

6.) Take a multivitamin containing vitamin D-3 daily. Vitamin D is created by the sun's rays on the skin, and therefore declines during the winter. A good multivitamin will also help incrrease energy levels.

7.) Take up a winter activity. Taking up an activity that can only be done in the winter is a good way to look forward to winter, rather than hating it. Cross-country skiing, downhill skiing, snowboarding, snowshoeing, winter hiking & cycling, ice skating, sledding, tubing, winter photography, playing/listening to music, winter nature observation, or astronomy, all are good ways to enjoy winter. Embrace winter, and it cannot be your enemy!

8.) Dress for the cold. Many people say they hate winter simply because they're cold all the time. If this applies to you, then re-examine your wardrobe and make sure you're appropriately dressed. Make sure your hands, feet and head are kept warm. Long underwear can also work warming wonders.

9.) Cozy up your home. Paint your walls with warm, vibrant colors. Change a sterile, white kitchen into a sunny, yellow retreat or transform a drab, beige living room into an inviting, verdant haven. Hang colorful artwork and toss around whimsical pillows. A few little touches can really help you cope with the winter blahs.

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