We have come to that time of year that many people begin to suffer from the winter blues. Most people facing the winter blues, suffer from a mild depression that is brought on by the decrease of natural sunlight. This will usually lift in the spring, and the "blues" will disappear. When the winter blues become more severe, the person may be suffering from Seasonal Affective Disorder (SAD).

Are you suffering from the winter blues?

* Increased tiredness

* Difficulty getting up in the morning

* Blaming yourself for everything that goes wrong

* Difficulty paying attention to everyday tasks

* Crying for no apparent reason

* Becoming frustrated at minor things

In extreme cases, thoughts of suicide may become an issues. If you or someone you love is having thoughts of suicide, please seek immediate help.

So what do you do if you or someone you love is suffering from the winter blues or Seasonal Affective Disorder (SAD)? First, understand that this is a common issue that many people struggle with during the fall and winter months, and 85% of those will beat the winter blues or SAD with various therapies.

Light boxes seem to be very effective. Unlike traditional household lights, a light box gives off intense light, and has similar effect as natural sunlight. Light boxes can be purchased on line, and need to be used for at least 30 minutes for 2 weeks to notice the difference.

Healthy eating habits are also helpful. Many people crave unhealthy junk food, and by changing to more healthy fruits, pasta and rice, you can increase your energy level. Junk food may give a temporary relief, but will ultimately lead to decreased energy.

Aerobic Exercise also has tremendous effect of a person's mood. A recent college study found that one hour of exercise had the same effect as 2½ hours of light therapy. Aerobic exercise increases a person's serotonin level which reduces feelings of sadness. There are many winter exercises such as jogging, skiing, sled riding, having a snowball fight, or hitting the gym.

Regular Sleeping habits will help alleviate many symptoms. Unfortunately, during the winter months, many people oversleep or fluctuate their sleeping habits. People suffering from the winter blues should try to expose themselves to early morning sun. Shortly after waking up, simply open the curtains to allow the sunlight in. Setting a regular bedtime and wake up time, will give you more energy during the day.

Medication may also be needed for those with the most severe cases. This should be carefully considered and the side effects discussed with a doctor.

Talk Therapy may be beneficial to develop a personalized plan, and have a professional monitor your progress. A counselor will also be able to communicate with your doctor and help in the decision about medication. If you or someone you love needs help coping this time of year, we're here to help. For more information, contact Deb Marlowe at the Counseling Corner (814) 573-0993 located at 271 S. Main St., Cambridge Springs, PA.