Mental Wellness: Too Little Light
This article by Joe Sanok appeared in the Record-Eagle, Jan.28, 2012
(In addition to working as a counselor at NMC, Joe is owner of Mental Wellness Counseling.)
This time of year triggers in people a sense of fatigue, sadness, depression, and feelings of blah. Whether you deal with clinical depression, seasonal affective disorder or just those feelings of blah, there are several things you can do that will help you feel better.
Get more light.
Even when it is light outside, it still seems to be cloudy in northern Michigan. A window usually is not enough. Regular lights do not capture the full light spectrum; they usually only have the blues and violets.
Getting outside or sitting by a window will help, but changing some of your bulbs in your office or home to full-spectrum light bulbs can really help. A number of studies have shown that full-spectrum light can help with depression, sadness and the feelings of blah (“blah” is not a clinical term used in research studies). Bulbs usually run $14-$24 dollars, a lot cheaper than therapy.
Get more exercise.
Exercise releases natural endorphins in your body. I was at the University of Michigan Depression Conference last year and one speaker was discussing how some studies are showing that exercise paired with counseling can be more effective than psychiatric medication. Even a short walk or taking the stairs can be helpful.
Get more veggies.
Fruits and vegetables can help with replenishing the body’s nutrients. Loads of colors in your diet are helpful. A diet of reduced processed foods helps to make the brain more receptive to light and exercise during the winter months. WebMD has a number of helpful nutrition suggestions, www.webmd.com.
Get more socialization.
When I work with clients dealing with depression they often get into a cycle of alone time. They don’t feel like going out or doing anything, which makes them feel like they don’t want to go out and do anything. During winter months we often feel like we want to hunker down and stay home. Socialization and new activities help us free up the blah in our brain.
Once you try these tips, you will hopefully see changes. With that said, you also need to know when to talk with your health care provider about pursuing additional options. As with any change, it is better to start small and make little changes. Maybe for you a step would be to change a light bulb, go for a daily walk, eat broccoli again, or plan a potluck with friends or family.
The hardest part is taking a step in the right direction; after that you will pick up momentum and have a blah-free winter.