Good ideas and clear information on beating the winter blues:

1. Get more light; step out into the sun whenever possible. You might be able to purchase SAD lights for this as well
2. Get involved in projects. Engage in something that you enjoy.
3. Get a massage.
4. Breath deeply. It reduces the stress levels
5. Drink coffee. It works in combating the winter blues!!
6. Socialise
7. Be healthy; get some exercise, eat well and take vitamin D and some other supplements as well
8. Be postive; write down some things that you are greatful for. This is very helpful.
9. Indulge in a long hot bath
10. Add some colour to your wardrobe
11. Try a plant or a candle in your room
12. Embrace the weather; get into your favourite PJs, have some hot chocolate and watch your favourite DVDs
13. Look forward to Christmas and the New Year
14. Set yourself achievable goals
15. Have fun with your winter accessories
16. Smile dont frown. )
17. Declutter your room
18. Get proper sleep

The second part of Dr. Raymond Lam’s public talk on seasonal affective disorder (SAD).

http://youtu.be/zXC6rJDqFvY

For the first part of this video click here.

Seasonal Affective Disorder in its more severe form is thought to affect as many as one in 15 in the UK, though some 17% of the population report feeling mild symptoms often referred to as ‘winter blues’. The problem with diagnosing and treating SAD symptoms is that it people are affected very differently. Sufferers may experience any combination of depression, tiredness, irritability, sleep problems, seasonal eating disorders, and feelings of isolation.

The key to dealing with the symptoms of SAD is to try as many techniques as you can to find which works for you. Here are 5 simple suggestions to help you beat the blues:

1. Keep active and fit, even a simple walk can make you feel more alert, positive and upbeat. The other great aspect of keeping fit and active is that this would normally mean you spend more time outside in the natural sunlight. Keeping your mind active is also important. Anything you can have to take your mind off the symptoms will help enormously.
2. Because SAD is associated with the winter months, it can also be associated with being cold. Simply keeping warmer can help combat the symptoms. Wearing warmer clothes and eating hot healthy meals will all help.
3. Whatever you eat make sure you maintain a healthy diet. Plenty of fresh fruit and vegetables will help keep you feeling good and keep your energy levels up. Some report that they find foods rich in vitamin D particularly helpful.
4. SAD Therapy Lights have been shown effective in over 85% of diagnosed SAD cases. These give out very bright light that is at least 10 times stronger than ordinary home lighting. By sitting in the glow of a SAD Therapy light for up to two hours a day many sufferers report improved mood and sense of wellbeing. Dawn simulators can also prove effective. These are alarm clocks connected to a SAD light that mimics a sunrise and wakes you up gradually
5. Socialising is good for your general mental health and certainly helps with the SAD symptoms. It also gives you the opportunity to talk to friends about your feelings and keep things as upbeat and lively as possible.

If you can’t find a solution to your SAD symptoms then there are counselling, psychotherapy or cognitive behavioural therapy (CBT) available to you. Your GP will be able to give you more information about what is available in your area.

Dr. Raymond Lam, Professor of Psychiatry and Head of the Division of Clinical Neuroscience at the University of British Columbia, gives a public talk on seasonal affective disorder (SAD)