Medical experts, such as those at the Mayo Clinic, agree that a consistent daily schedule of light therapy and exercise is beneficial to those who suffer from winter depression. Stay-at-home parents can potentially beat the winter blues and avoid cabin fever with a prevention plan that incorporates light therapy and exercise, as well as color therapy and daily outings. Start the plan as early as the beginning of fall and follow through until the spring, when the weather improves.
Try Sunshine or Light Therapy
The amount of daylight is shorter in the winter months, and it can be hard to get outside. For some people, reduced sun exposure causes serious winter blues. The decrease in sunshine can even lead to a more severe winter depression disease, Seasonal Affective Disorder (SAD).
Try sitting in a window with direct light for 10 minutes to an hour (or more) a day, when possible. (Involve the kids with an indoor picnic by a sunny window to boost their moods, as well.) If this regular exposure to sunlight does not help, contact a trusted physician.
A qualified doctor can prescribe a light therapy box for patients diagnosed with the Seasonal Affective Disorder. According to the Mayo Clinic, in the September 24, 2009 article "Seasonal Affective Disorder: Treatments and Drugs" (accessed January 2010), "Light therapy mimics outdoor light and appears to cause a change in brain chemicals linked to mood."
Brighten the House With Color
The dreary weather can contribute to winter blues. Adding color inside to compliment the grey outside can help create a more cheerful atmosphere. It may be as simple as buying an inexpensive bouquet of flowers (or several bouquets), as easy as adding colorful artwork to the wall, or as drastic as changing the color of a room.
Get Out of the House in Winter
Though it may not be easy to drag out the kids, getting out once a day (when possible) helps avoid cabin fever. Just a change in environment can help beat the winter blues, even if it means staying in the car.
- Make a quick (10 minutes or less) run to the grocery store.
- Pick up a new book or DVD at the library.
- Run through the fast food drive-through for a cheap treat from the dollar menu.
- Pick up an inexpensive movie rental at the Redbox.
On warmer days, get sunshine and exercise in one. Bundle up and take a short walk with the kids.
Get Regular Exercise
Start an exercise plan. According to the Mayo Clinic article published on October 23, 2009, "Depression and Anxiety: Exercise Eases Symptoms" (accessed January 2010), exercise helps:
- Release endorphins and neurotransmitters that may ease depression.
- Reduce chemicals that may intensify depression.
- Produce a calming affect by raising body temperature.
Try walking at a local gym, check out an exercise DVD at a local library or invest in the new Wii Fit Plus (and get exercise while playing with the kids).
Start simple and stay committed. Make a list of realistic, fun ideas, set a prevention plan and stick to it. A plan, along with a positive attitude, will help accomplish the goal of coping through winter depression.
Kristen O'Hara - I graduated from college with a B.S. in elementary education. After teaching third grade for two years, I chose to stay home with my ...
