| This time of year the evenings are dark quicker and | | | | motivation to keep going. You can walk, swim, dance, |
| the mornings are darker for longer. Many people | | | | surf, play tag with your kids - the key is to find |
| suffer with the winter blues, also known as Seasonal | | | | something you enjoy and to keep doing it. |
| affective disorder. | | | | 3. Keep a regular schedule. |
| Here are a few tips to help you overcome this. | | | | Try to keep a regular waking and sleeping schedule. |
| 1. Get outside every day. | | | | Research has shown that people who work extra |
| This is one of the simplest ways to quickly ease the | | | | shifts or split-shifts tend to have an imbalance in their |
| symptoms of seasonal depression. Spending as little | | | | melatonin cycles, especially if they work at night or |
| as 15 minutes outside during the warmer months will | | | | have limited access to sunlight. Try to go to bed and |
| expose your body to the sun's healthful rays, helping | | | | rise around the same time every day, and be sure |
| you produce your own vitamin D and stave off | | | | you are getting between seven and nine hours of |
| seasonal depression. You could also try to place your | | | | sleep each night. |
| desk near a window so you are exposed to natural | | | | 4. Plan a vacation. |
| light. | | | | Give yourself something to look forward to during |
| 2. Get some exercise. | | | | those dark months. Book a weekend retreat at a |
| Daily exercise is vital to your overall well-being, | | | | yoga center or health spa, or head somewhere |
| especially if you are depressed. It is a very healthy | | | | warm and sunny. You deserve it! If you plan a trip in |
| way to increase your serotonin levels. The good | | | | November and another in February - even for a few |
| news is, you can start small. Try short bursts of | | | | days - it will not only improve your mental state, but |
| intense activity - walking up and down the stairs or | | | | your whole health picture will look brighter. And if you |
| skipping rope for 1-3 minutes four times a day, three | | | | go somewhere sunny, sitting on the beach will help |
| times a week. These small steps can give you the | | | | you refill those vitamin D stores. |