So it's officially November now, and for those of you in the northern hemisphere, that means winter is rearing it's ugly head around the corner. If you're like me, that means dreary cold days that leave you in a bad mood and not a lot of energy. You might have noticed it's harder to get out of bed around this time of year, your feelings are more sensitive, you don't want to be around people as much, or you might just be plain ol' unmotivated and irritable. [b]You're not alone![/b] There are actually [i]3 million documented[/i] cases of seasonal depression, and many more that go undocumented! In fact, you might even notice this is something new you started experiencing in your late teens-early adulthood. I cannot stress how common this is. You're definitely not the only one like this, it's not weird at all, and best yet, there's a LOT of things you can do to take care of yourself (and even without a doctor)!! [i]What you can do at home[/i] [b]Keep a regular schedule![/b] This is the hardest, but makes the biggest difference! That means waking up and going to bed at the same time (and getting lots of sleep!) and eating meals (not skipping them!) around the same time every day. When you're body knows what to expect, it can regulate itself better and keep your mind happy and healthy too. [b]Go outside![/b] Gross, right? It's cold out there! But stepping outside for even just 10 minutes every day for a quick walk can make a difference. Maybe go on an errand. Walk to the post office instead of drive. What is REALLY recommended is exercising everyday, but for most people, that just might not be possible with our schedule (or honestly your energy levels!) So start small. Little efforts make BIG differences! [b]Get some sun![/b] The suns rays, or lack there of, is actually one of the BIGGEST changes that can affect your mood in the winter. Light from the sun actually triggers chemicals in your brain that regulates your mood, so pull back some curtains, and maybe instead of sitting in bed while you're on your computer or phone, sit in a chair by a window instead! You'd be surprised what just half an hour next to a window can do. [b]Take your vitamins![/b] The purpose of doing all the things above is to keep your body happy, so what you can do to supplement that (or if some things just aren't digity dang possible because of your schedule) take some supplementary vitamins! Vitamin D3, melatonin, and omega-3 fatty acids have been noted to help with seasonal depression. But PLEASE, if you have any concerns about your health or diet, check with your doctor or nutritionist first! [b]Avoid or regulate alcohol![/b] Remember how in gym and health class you learned about how alcohol is a "depressant"? That's true, and it can be especially affect you in the winter! This doesn't happen for everybody, but if you notice your mood dipping after a night out with friends, this might be the cuprit! [b]Reach out to people![/b] A good friend can make the world of difference. Talk to someone, talk to a bunch of people! (You're already on this neat new pet site and forum, crazy right?) Not only will social interaction help your mood, but if you and your friend are also having a rough winter, co-motivate! It makes a world of difference!! [i]What a doctor can help you with[/i] If you noticed that lifestyle changes don't help or your symptoms are intense, and finances/insurance allows you to, you might want to consider seeing professional help! [b]A psychiatrist[/b] This is a trained professional who can prescribe you medications to help your mood (often antidepressants). Talk to your family doctor about seeing one, or do a little research, but please note, NEVER take medications or treatments without seeing a doctor first!! Even in this post where I'm suggesting things to you, a consult is ALWAYS a good thing. [b]A therapist[/b] Or often called psychotherapists (this is to differentiate from a physical therapist), these professionals are ones who teach you good [i]coping techniques[/i], and often are just a good person to talk to about your problems in general. You won't really sit down on a couch with a psychiatrist to talk, but you do with a therapist! Sometimes it might take awhile to find one that's right for you too, but that's okay! That's actually really normal! There are thousands of therapy methods and therapists, and it's important to find one that's right for you. [b]Phototherapy[/b] or also known as a sun lamp!! This is one more step on top of everything else you might be doing to help you out. All this requires is purchasing a special lamp that mimics the sun's rays, and sitting near it every day. These can be expensive, but check with your insurance company, because many cover this under "medical equipment"! Also, AGAIN I CANNOT STRESS ENOUGH, before purchasing anything like this, please see your doctor! (If you don't actually have an imblance that a lamp like this needs to regulate, it can cause issues with mania and that is ALSO no good!!) *A note on seeing a mental health professional - Please know this is NOT a bad thing!! Your mental health is EQUALLY as important as your physical health, but a lot of cultures and countries around the world are only just now starting to believe that. It takes a lot of bravery to see a doctor or therapist sometimes, but it's worth it. [b]You are very important and loved, so make sure you take care of yourself and love yourself in return.[/b] On a personal level, I actually do ALL the things above in the winter. Once October rolls around, I set stricter alarms for waking up, pull out my sun lamp, and start a self care schedule. I also see both a psychiatrist and therapist on a regular basis! All of this has made a WORLD of difference for me and my happiness, not just in the winter, but year around!! I actually didn't even realize there were a lot of things about my mood that were attributed to untreated depression for YEARS, and omg, it's like I'm a reborn person. The point of this whole long, RAMBLY post is that it's so important to take care of yourself, and you're not alone. I've spent so much time learning how to take care of myself that's made a difference, and I'm surprised how COMMON the things I deal with are!! It's my goal to normalize all this as much as possible!! [b]So, TL;DR is I'm going to be taking extra care to take care of myself this winter, and you should too!!! Come join me!![/b]