*Record your symptoms, such as low moods, fatigue, sleep problems, and food cravings.
*Gain awareness of your seasonal patterns--to anticipate problems before they arise.
*Determine which remedies to try, including light therapy, meditation, lifestyle changes, antidepressants, and psychotherapy.
*Keep track of what works and how long it takes for symptoms to improve.
*Spend your high-energy months equipping yourself for the times when energy is low.
By working through the book's simple checklists and fill-in-the-blank forms (you can download and print additional copies as needed), you'll create your own blueprint for greater well-being all year long. Let there be light!
See also Dr. Rosenthal's Winter Blues, Fourth Edition, which provides a comprehensive overview of SAD and its treatment.
I. Everything You Need to Know to Feel Less SAD
1. What Do You Know about Your Relationship with the Seasons?
2. Your Seasonal Profile
3. What's Making You Feel So SAD?
4. Identifying the Best Treatments for You
5. Planning to Beat SAD
6. Tailoring Your Plan: Awareness, Preparation, and Prevention Throughout the Revolving Year
II. Treatments, Tools, and Strategies You Can Use
7. Light Therapy
8. More Light: Brightening Your Environment, at Home and Away
9. Lightening the Load: Acceptance, Stress Management, and Support
10. A Life(style) Less SAD: Exercise, Supplements, and Substances
11. Dietary Strategies for Controlling Weight and SAD
12. Transcending the Blues: Meditation and Relaxation
13. Finding Your Happiness: Pleasant Activities
14. Using Your Head: Helpful Thoughts
15. Medication for SAD
Appendix: What I Would Like You to Know about SAD
Dr. Rosenthal has advanced health once again! Dr. Rosenthal--who described SAD and brought light therapy to the attention of the world--has put together a do-it-yourself workbook for identifying, treating, and preventing winter depression. With easy, step-by-step questions and guidance, this workbook is like having your own personal SAD expert at your fingertips. When friends or patients ask me how they can treat their SAD, this is the guide I will recommend.--Dan A. Oren, MD, Adjunct Associate Professor of Psychiatry, Yale University-The workbook format makes the information easily accessible and validates the distressing experiences of those struggling with SAD. By including information ranging from strategies for developing an individual profile to how to establish the severity of SAD symptoms using cogent questions, this guide accompanies readers in their quest to understand and manage SAD in a personalized fashion. Well written and easy to read, this volume dispels many myths about SAD and encourages readers to seek appropriate help by guiding them toward useful resources. The book provides vital information in a systematic manner….This book is an invaluable resource for increasing awareness of SAD and it provides instruction about self-help strategies and user-friendly tools. I would recommend the Winter Blues SurvivalGuide as a resource for the general public and as a valuable guide for individuals with SAD and their families as well as for psychiatrists, residents, psychologists, and general practitioners.--Journal of Psychiatric Practice, 2/26/2015ƒƒ_x000D_Using the engaging tools in this skillfully crafted workbook, sufferers of seasonal affective disorder (SAD) can create their own blueprint for greater well-being all year long….Individuals with SAD will return to this book repeatedly as they test out Dr. Rosenthal's proven strategies for overcoming low moods, fatigue, sleep problems, and food cravings….This is a wonderfully written workbook for those dealing with SAD. The author employs a wide variety of effective techniques while maintaining a friendly tone in the presentation of the material….This workbook can be used across all mental health disciplines and, more importantly, by the clients themselves. As it is written in an easy-to-read format, it is both a great teaching tool and a strong reference guide….It is quite refreshing to have such a strong resource for SAD when one considers how many self-help books there are. This workbook is full of examples, worksheets, practical tools, and resources. It is not simply a self-help book, it is a self-empowerment workbook. *****--Doody's Review Service, 7/21/2015
This book makes effective use of the best scientific information about treating SAD. You'll find all the tools you need to develop and implement your own plan to feel like yourself again and be more productive all year round.--Chris Thompson, MD, FRCP, FRCPsych, Chief Medical Officer, Priory Hospitals Group, United Kingdom
This outstanding book will be of great interest to everyone who experiences seasonal mood changes.--Leo Sher, MD, Associate Professor of Psychiatry, Icahn School of Medicine at Mount Sinai