suggest that in the absence of external cues about time of day, people naturally fall asleep by around 9 pm. This might feel a little early for you and there is a bit of wiggle room, but remember that falling asleep earlier is far better for calming and healing your body than falling asleep later, even if you get a full eight hours of sleep either way. Your body is tied to the sun and circadian rhythms can’t be ignored in the quest for excellent health. If you’re hoping for more, here are a few additional treatments I
have found to be helpful.
Rhodiola is an herb that has been shown to have robust anti-de- pressant effects with minimal side effects. Rhodiola can be some- what energizing so take this herb in the morning and not at night. Look for a reputable source and be certain to consult your health care professional for appropriate advice regarding taking any herbal preparations including rhodiola. I encourage people to find a sense of purpose in the winter
months. Doing things that bring you a sense of accomplishment can be very therapeutic. For example, learn to play the guitar, attend a self-defense class, or take on a wood-working project. If you find yourself engaging in self-critical thoughts, or if you are suffering in your relationships, this kind of stress can leave you vulnerable to depression. Psychotherapy can help you develop bet- ter thinking habits, more appropriate boundaries and an ability to be kinder to yourself. Finally, a well-balanced diet that includes plenty of fresh veg- etables and fruits and a minimal level of processed foods is founda- tional to anyone’s mental health. If you suspect that SAD may become a problem for you this season, start incorporating the above suggestions as soon as you can. I’ve found that people who do all of the first five suggestions and at least one of the additional three enjoy the greatest success. Don’t put off feeling better – it’s less complicated than you might think.
Dr. Caldwell-Andrews is a Licensed Clinical Psychologist offering examination, diagnosis, treatment and consulting services for persons confronted with a range of emotional, behavioral and relationship problems. Individual and group therapies are offered. In addition, Dr. Caldwell-Andrews is an entertaining and informative public speaker on topics of mind-body health and motivation. For more information visit
www.caldwellandrews.com. See ad on page 17.
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