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I found this at www.freecreditfixes.com and thought you might like it: Article: Winter: Turning the blues into pinks There’s snow on the mountain tops where I live already. Its getting too cold to wear sandals and I need a sweater. The dark will soon do me in. Its winter and these are all normal things, and for me and many people like me, so is the depression that will set in soon. The winter blues.  Everyone gets down sometimes. And these tips can be useful to everyone. Whether they are just down or flat out depressed. SAD (Seasonal Affective Disorder; the winter blues) is characterized by excessive sleeping or eating with weight gain for the last two seasons. It effects up to 5% of the population. Somewhere between 60% and 90% of those with SAD are women. The cause of SAD is still unknown, but seems to be the lack of light. In many northern countries where they do not get sunlight for months on end the suicide rate is the highest in the world. While winter depression is the most common form of SAD there seems to be a summer depression as well, occurring during the summer months and trigger by the intense light and/or heat.  We’ll get to summer SAD next may. ****If your symptoms are excessive or severe please see a doctor right away. These are just suggestions and tips but DO NOT replace good medical care and treatment by a professional.**** So what can we do about this? Depending on the severity of your depression there are many things that can be done, and most at low or no cost. The first is getting more light. Get as much natural light as you can during the day, every day. Take every opportunity that comes your way to be in the daylight. Have your eyes open and face the light, even through a window. Don’t stare at the sun, that’s not helpful. But do face the light as often as you can. I cannot stress that enough. If its possible go out into the sunlight, get some fresh air and go for a walk. But at least get some sunlight, even from inside, every single day. Some people still do not get enough and require light therapy. If extra sunlight is not enough for you DONOT hesitate to see a doctor about light therapy or even medication. Winter depression can be very mild or very, very severe. It should always be taken seriously. Next is sleep. Its very important to keep to a good sleep pattern for so many reasons, but if you are suffering any kind of depression this becomes even more important. For myself it may well be a matter of life and death, I am so sensitive to both daylight and sleep. I have to regulate my exposure to both. Both too little and too much are bad for me. This may also be the case for you. Vitamin D. Strong sunlight on your skin triggers the production of vitamin D. Depending on where you live, you aren’t going to get enough, even if you do spend enough time in the sun. The rays are just not strong enough at this time of year to trigger your body to produce it. Getting extra D isn’t such a bad idea. An extra glass of milk or two probably won’t hurt. Alternative milks are also fortified with D, not just cows milk. I like almond milk myself. I don’t know how much extra would be optimal for you. That’s something for you to discuss with your doctor. From WebMD: Vitamin D supplementation, shown in recent studies to help lower risk of certain cancers, multiple sclerosis, arthritis, and other conditions, may also relieve depression, according to new research. Canadian researchers say the benefit of supplementation may come in creating stores of this vital vitamin in the bloodstream to carry people through the dreary months of winter, when a lack of sunlight may lead to or worsen mood disorders—most notably seasonal affective disorder, the aptly acronymed SAD that affects some 11 million Americans. Exercise is always mentioned in relation to helping treat just about everything. And depression is no different. Exercise outside in the sunlight if at all possible, and if not, then do so in front of a window. Face the light if you can. I realize that some people are too shy to exercise in front of an open window. I am one of them. I’m trying to get over that. But for me, this is just not realistic at the moment. If its not for you, don’t beat yourself up about it. Just accept that this is where you are right now, the exercise is still good and worth it, and try to get your extra sunlight at other times. Walking is an excellent form of exercise and is easy enough for almost everyone. Even if you just go out to the side walk, turn left (or right) and walk five minutes, then turn around and walk five minutes back. That’s a start. And its something you can do today.  Fresh air. My apartments always get so stuffy and stale smelling. Not so bad since I quit smoking, but still stale. Some fresh air is always nice. When its too cold to open a window a short walk outside will sometimes do me. And of course I live across from two bakeries and a bagel shop. Not so helpful, those. But the fresh air is always nice. For me, music is a great stimulant. Its third on my list of things I need to be healthy everyday. Sleep, light, and sound. I don’t like the tv, so music feels that stimulation gap nicely for me. I don’t know that this will work for you. For you the tv may be what you need to help you out. However, I find that external stimulation is a big thing for me. Light and sound. I read a tip somewhere in the depression articles that it may be helpful to put your bedroom lights, if you can, on a timer set to go on half an hour before the alarm in order to help stimulate your body to wake up. I’m seriously considering trying this. And also, switching to the brighter “full spectrum” bulbs. I have some of those. I don’t know if they help or not, but the light is different and a bit better than regular bulbs. Its worth a try, and they aren’t too much more than the regular bulbs. Proper nutrition is also a must-have for everyone. But when you are sick, its even more important. And one of the most important things you can do to prevent other illnesses. If cooking isn’t your thing, try a crock pot. They are pretty much a dump-cook-eat process. If its time, try cooking ahead when you have the time and freezing for when you don’t have the time. You might even want to trade with a single friend, or couple even, so you aren’t eating the same things so often. Cooking in bulk, like buying in bulk, is more effective. But who wants to eat chili for dinner four days a week for three weeks? Trade off with friends. You cook a big batch of something and they do too, then share it out. How do you know if any of these things help? Try keeping a feelings diary. Each day record what you did, how long you did it, and how you felt before during and after. After a few weeks you should have an idea what works for you. And what doesn’t as well. Remember, every little bit you can do helps you. Do what you can, and don’t beat yourself up for what you can’t do right now. You’ll get there. Life is not an all or nothing, win or lose game. Don’t try and play it like it is. Hopefully at least one of these will be helpful to you. And if it turns out none are, well, knowing that is also helpful. You can never have too much information about yourself. Some useful links: What is light therapy? Vitamin D benifits More on depression http://www.freecreditfixes.com/index.php/hypnobudgets/comments/winter_turning_the_blues_into_pinks/