For many people and their families, Winter puts a damper on their moods. People are generally more depressed, hostile and angry. Why?

Studies show that long, dark days are the culprit. Light acts as a natural antidepressant, and when there is less light, people lose their happiness. Seasonal Affective Disorder (SAD), as it is known, affects 20-30 million Americans each Winter with some individuals suffering milder symptoms and others experiencing severe reactions to the loss of sunlight.

If you suffer from SAD, you may experience some or all of the following symptoms: difficulty waking up in the morning; a tendency to overeat (especially carbs); mood swings; loss of energy; lowered stress tolerance; and depression. Mild sufferers typically feel lethargic, weary and crave carbohydrates.

Fortunately, there are ways to feel better in Winter without hibernating in a cave. While no one can make the long Winter days any shorter, you have several options to lift your spirits, get your blood flowing and stay positive through the coldest and longest days.

1. Purchase a light box or sun lamp. Illumatherapy, as it is known, has been shown to ease the winter blues. Typically, Illumatherapy works when the light is left on for 30 minutes a day- either all at once or broken up between mornings and evenings. There are a number of different kinds of light therapy boxes from blue lights, which mimic the blue sky, to LEDs. When looking for a light box, be sure that the product is SAD-specific and that it blocks out UVA rays (which can cause sunburns). Most products start around $40. Check out The Mayo Clinic for more information on choosing a light.
2. Exercise is a phenomenal way to beat the winter blues. Exercise gets your blood pumping, your muscles moving, your forehead sweating. After a workout, you will feel refreshed, energized, and ready to face the day (or night). Exercising has the added benefit of helping you maintain your weight during the winter months. A trip to the gym may be the perfect way to rid yourself of the blahs!
3. Do NOT oversleep. Though it’s quite tempting to remain in your warm bed on a cold day, get up! If you oversleep on a regular basis, you will interfere with your body’s natural rhythms, which can lead to mood swings, plus you’ll feel groggy for part or most of the day.
4. Get your daily does of Vitamin D! Vitamin D, which comes from the sun, starts to subside in many people during the winter months. A daily vitamin helps perk you up!
5. Eat foods high in omega 3 oils, such as salmon or flaxseed. Eating a diet rich in fruits, vegetables and omega 3s is a natural way to improve health.
6. If you suffer from severe Seasonal Affliction Disorder and none of the above treatments work, consult your doctor about the possibility of taking antidepressant medication. Though a last resort, antidepressants can provide the right balance for your body and help you overcome your unhappiness.

With a little artificial light, good sleep pattern, a proper diet and a healthy dose of Vitamin D, you’ll have the right tools to combat seasonal depression.

This year, don’t let the season determine your mood. Let yourself thrive.