- Jan
- 11
- 2019
Let the sun shine in
When your daily routine starts and ends in the dark, it can be difficult to enjoy the most basic treats of life: being outside in the sun. Rest assured, there are ways to elevate your mood and make you feel more positive during the longest season with the shortest days.
“In addition to a healthy diet and exercise routine, light as therapy offers us many advantages during late fall and winter when the days are short,” says Curtis Reisinger, PhD, corporate director for Northwell Health’s Employee and Family Assistance Program (EAP).
Together with taking advantage of natural light, artificial light therapy is a great way to treat seasonal affective disorder (SAD). According to the National Institute of Mental Health, light therapy has been a mainstay of treatment for SAD since the 1980s. The idea behind light therapy is to replace the diminished sunshine of the fall and winter months using daily exposure to bright, artificial light. Symptoms of the Winter Pattern of SAD include:
- Having low energy
- Hypersomnia
- Overeating
- Weight gain
- Craving for carbohydrates
- Social withdrawal (feel like “hibernating”)
These symptoms may be relieved by sitting in front of a light box first thing in the morning, on a daily basis from the early fall until spring. Most typically, light boxes filter out the ultraviolet rays and require 20-60 minutes of exposure to 10,000 lux of cool-white fluorescent light, an amount that is about 20 times greater than ordinary indoor lighting.
“Light therapy is thought to affect brain chemicals linked to mood and sleep, easing SAD symptoms, adds Curtis.
This form of therapy is fairly inexpensive, and easy to obtain at retails chains such as Bed, Bath and Beyond, Walgreens and Home Depot, as well as online through Amazon.
Feeling more down than up?
If you’re experiencing intense depression, stress or anxiety, independent of the signs of winter blues, the staff of New York State licensed behavioral health professionals at EAP offers free, confidential counseling services to all Northwell employees and their family members. If long-term counseling or treatment is advisable, EAP will provide a referral. Call EAP at 877-EAP-4-YOU (877-327-4968) for more information about their programs and behavioral well-being resources.
Share ways you and your loved ones beat the winter blues below.
Hot Yoga! it’s warm, well actually hot, it’s about community, inner development and exercise. Just what the doctor ordered.
I meditate before I start my day!
we started a unit mood booster on our unit. someone in charge of creating inventive ways for staff to pick up the moral level.
Take the dog for a long walk!
My morning hot beverage makes me smile all year – hot water, fresh squeezed lemon and honey.
Difinately going to try some of these ideas… so happy this was posted.
thank you
I create a “home spa” for my children to take the focus off of cold weather and cabin fever, and easily settle for bed. A warm shower infused with essential oils, calm lighting, and bluetooth setup for calming music. This is followed by back massages with shea or cocoa butter. Win-win!