Seattle Maison

Holiday 2014

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light blues This sort of depression has been termed SAD (Seasonal Affective Disorder). It is a depression that occurs each year at the same time, usually starting in fall, worsening in winter, and ending in spring. It is more than just "the winter blues" or "cabin fever." Although experts were initially skeptical, this condition is now recognized as a common disorder affecting ap- proximately 500,000 people in the U.S. Seattle is prime territory for SAD, given our very short, dark winter days. If you feel you may be experiencing symptoms of SAD, check with your doctor before self-diagnosing or self- treating, as Dr. Google is notoriously unreliable. What might help if you've been diagnosed with SAD LIGHT THERAPY BOXES: You could make your own, but you'll find many small, reasonably priced lights online. Some light boxes offer a "dose" of just a few minutes a day. Check with your doctor on these, as some people find light boxes over stimulating. You may also want to try an alarm clock that offers gradual light assistance, much like a summer day. Verilux offers many light options. OUTSIDE ADVENTURES: Purchase a bubble umbrella (those huge, clear vinyl ones), bundle up, and walk or otherwise get outside as much as possible. Rake the yard, sit on your deck in a warm jacket, stroll around your block with a warm latte in hand. Take a drive to the mountains to see the magic of snow. Snow reflects the light back at you, so strap on some skis or snowshoes and make a day out of it. Every little bit of light helps, as does any and all exercise. GET OUTTA DODGE: Plan your vacation for when you feel the worst, typically between November and April. Visit a sunny climate: Hawaii, Mexico, the Caribbean - kick back and bask in the sun with a frosty cocktail. PLAN YOUR JOY: Plan a fun activity for every week, so you will have something to look forward to in the fall and winter: holiday parties, new boots, your favorite sweaters, healthy dishes you enjoy preparing, movie marathons, etc. This might be a great time to start a new hobby, like knitting or writing. CREATE A WARM, WELL-LIT SPACE: Create a sitting spot in a small corner, with a comfort- able chair, lots of natural light, fresh flowers or plants, and a light box. Sit by the window at home or work whenever possible. A t this time of year, people who work indoors get a measly half hour or so of bright light a day. That's compared with about 90 minutes a day in the summer. And on darker days, you may reap darker moods. "The sun rises later in winter, so circadian rhythms and sleep/wake signals sift as well," says Michael Terman, Ph.D., a professor of psychology at Columbia University. "Yet work tends to stay the same, so you're forced to go to bed and wake up earlier than what feels natural," he says, "a mismatch that can be a formula for depression." For more information… Winter Blues: Seasonal Affective Disorder, What It Is and How To Overcome It, by Norman E. Rosenthal, MD. Beating the Winter Blues, from the UK's NHS. Seasonal affective disorder (SAD) , from the Mayo Clinic.

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