{"id":23746,"date":"2018-11-28T12:32:27","date_gmt":"2018-11-28T19:32:27","guid":{"rendered":"https:\/\/www.arizonafoothillsmagazine.com\/valleygirlblog\/?p=23746"},"modified":"2019-06-12T14:30:12","modified_gmt":"2019-06-12T21:30:12","slug":"5-ways-to-beat-the-winter-blues","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/valleygirlblog\/fitness-health\/5-ways-to-beat-the-winter-blues\/","title":{"rendered":"5 Ways to Beat the Winter Blues"},"content":{"rendered":"
by Dr. Kristen Ray, DBH, LPC<\/em><\/h5>\n

\"\"<\/p>\n

The spirit of the season is upon us! Holiday music is playing, decorations are front and center in the stores and the scent of pumpkin spice is nearly everywhere. You see words like, \u201cPeace and Joy,\u201d \u201cBelieve,\u201d and \u201cJolly\u201d while you are out running errands. But you are having a very difficult time feeling any of the comfort and joy \u2013 which is supposed to wash over you for the next several months. Instead, you are feeling the \u201cwinter blues.\u201d<\/p>\n

You are not alone in feeling SAD this time of year. Seasonal Depression, also known as Seasonal Affective Disorder (SAD), affects over 3 million people per year. Some common symptoms of SAD include: oversleeping, feeling tired or an increased loss in energy, weight gain and appetite changes. More intense symptoms might include feeling hopeless or worthless. Overcoming these feelings is not a hopeless endeavor though.\u00a0Here\u2019s how you can beat SAD this season:<\/p>\n

1: Go for a walk<\/h4>\n

Arizona is full of trails, paths, and loops outside. If it\u2019s too cold to go outside, walking inside a mall can be a fun alternative.<\/p>\n

2: Host a movie night<\/h4>\n

Instead of staying home alone and disconnecting from your friends and family, invite others over and watch a movie together.<\/p>\n

3: Practice mindfulness<\/h4>\n

Focusing on the present moment and your senses (touch, sight, smell, taste, and sound) can decrease depression, as well as anxiety.<\/p>\n

4: Improve your sleep hygiene<\/h4>\n

By sticking to a routine and removing the phone\/TV from your bedroom, getting more and better sleep will help to alleviate many depressive symptoms.<\/p>\n

5: Seek professional help<\/h4>\n

Especially if there hasn\u2019t been any relief from following the above suggestions or if your symptoms worsen.<\/p>\n

Bonus suggestion: Keep at it!<\/h4>\n

Even if you experience SAD every year, it can get better. It\u2019s not uncommon to brush off the symptoms and think, \u201cthis will pass.\u201d However, depression is treatable, and the more you practice the above tips, the more relief you will feel.<\/p>\n

Dr. Kristen Ray, DBH, LPC is the Vice President of Behavioral Health at Bayless Integrated Healthcare. Dr. Ray works with children and adults individually, in groups, and with their families. Her areas of experience include integrated behavioral health, public health, trauma, abuse, and women\u2019s issues. For more information about Dr. Ray and Bayless Integrated Healthcare, please visit <\/em>www.baylesshealthcare.com<\/em><\/a>. <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"by Dr. Kristen Ray, DBH, LPC The spirit of the season is upon us! 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