How to Prevent Seasonal Affective Disorder

Step-by-Step Guide

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   Step 1: Walk briskly outdoors

   An hour spent outdoors walking in winter sunlight is as effective as 2-1/2 hours of light box therapy.
   
   Midday when the sun is at its highest point is thought to be the most effective time to walk during winter months.
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   Step 2: even in cold weather.

   The effects of daylight are beneficial, even on cloudy days. ,, Regular physical activity helps reduce both depression and fatigue.
   
   When possible, exercise during the day near sources of light.
   
   If possible, find an outdoor sport or hobby that you can enjoy during the winter months to encourage you to spend more time outdoors. , Social contact and support is very important when suffering from mood disorders. , Discuss higher doses with your healthcare professional for the time of year when your SAD symptoms are present.
   
   Begin the higher doses before the first symptoms appear and continue until you are able to get sufficient daily natural sunlight again. , Arrange the rooms in your home so that you can maximize your exposure to light while eating, reading, working, or watching television. ,, Generally, light therapy consists of sitting for 30 minutes in front of a 10,000-lux light box in early morning to mimic the benefits of natural sunlight.
   
   Begin light therapy before symptoms of SAD start. , In addition to finding support, you may also learn of other strategies and resources that people are using to effectively combat their symptoms. , Even short vacations with lots of sun can help.
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   Step 3: Spend some time outdoors every day.

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   Step 4: Eat a healthy

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   Step 5: well-balanced diet in order to get sufficient amounts of essential vitamins and minerals.

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   Step 6: Exercise at least 30 minutes a day

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   Step 7: at least 3 days a week.

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   Step 8: Maintain your regular activities

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   Step 9: including interaction with family and friends

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    Step 10: as much as you can.

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    Step 11: Increase your daily intake of Vitamin D. A minimum of 400 IUs per day are recommended

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    Step 12: although some physicians are recommending higher daily doses.

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    Step 13: Open blinds and curtains in your home and office to let in as much natural light as possible.

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    Step 14: Sit near a window whenever possible

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    Step 15: preferably in the sun.

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    Step 16: Use a light therapy box.

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    Step 17: Join a SAD support group.

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    Step 18: Vacation in a warm

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    Step 19: sunny location during the time of year that your symptoms are worse

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    Step 20: if possible.

Detailed Guide

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