S. A. D.

[McKenna]

I suffered from it for years, until I changed my diet. I cut out added sugar, caffeine and bad carbs and upped my intake of fresh fruits and veg. Also, I take a multi-vitamin, a B complex and try to get plenty of Omega 3's. It helps to stay in a routine, to go to bed and get up at the same times, even if you don't have to. Good cardio exercise helps too, it's easy to forget it's winter when you're sweating.

If I feel myself getting sucked back into SAD, I have a few last resort tricks I do:
-get a haircut or highlights
-go to a tanning bed
-watch a movie about summer
-turn up the music and dance
-go someplace that's just silly fun, like a bowling alley, party supply store or Chuck E Cheese's

Sugar. Ack. I go back and forth on this one. I stay away from it for a few weeks, then slip back into it for a few weeks. Come to think of it, I've been "in" it for the past few weeks. Maybe a contribution?

Suddenly I'm in the mood for bowling!

 

[McKenna]

I have Gro Lites in my desk lamp both at home and at work. I had to discontinue the vitamin D supps - actually ALL vitamin supps- due to problems with other health issues I have going on. I try to do an hour of natural light a day too, but I live in an area where the annual snowfall is taller than me! Some days it seems like the sun doesn't even bother to get out of bed.

I also do the "brain candy" fixes too, where you try to lift your spirits and emotions. Don't laugh too hard, but I have GIANT posters of Mexico and Hawaii at home and work, and for some reason, Jimmy Buffet works for me too. I admit it. I am a parrot head.

Some of the reviews I read about lightboxes were written by folks who live in far northern climes, e.g., Alaska, Norway, etc. Like the poster idea, may have to give that one a try.

It affects me greatly. Very much so. Here's what I've learnt:

<snip>

Most importantly, to me, is honesty. I acknowledge when I'm feeling depressed. I remind myself that it's a disorder. It will pass. I need to deal with it. I can change it. Even though at times I feel helpless. I ask for help and support when I need it from my friends.

Some excellent ideas, Sweet. I like the idea of a regular exercise class. I stopped with the personal trainer just before my surgery in October, and haven't picked up on it again. I'm sure the lack of regular exercise has added to it all. (Gee, ya think?!) Some things start to seem so obvious when examined under different light.

Here in the States I go to Bath and Body Works (I miss Lush!). I picked up a salt scrub the other day and had a nice long soak and scrub in the tub. Yummy. I think sometimes we forget to indulge ourselves, or we feel too guilty when we do.

I've added new lightbulbs to my shopping list. I may still go for a Happy Light, but we'll see. Thanks for the tips!

 

[fieryjen]

I've been suffering from it as well - just general depression that comes and goes, but tends to get worse in the winter months. I'm still trying to figure out how to deal with it effectively, and I'll probably use some of the suggestions on this thread.

Though one thing I've found that helps me is the indoor herb garden by my window - lots of greens, and a growth lamp as well. It's just... cheerful, I guess. I very much enjoy taking care of it.

 

[McKenna]

Crap.
I have enough depressive things going on without the weather chiming in too.
Hugs and warm sunny thoughts to all that need 'em.

Send me some sunshine, damn it!

Seriously though, my husband and I are planning our trip to New Zealand in the coming year to coincide with the darker months of the northern hemisphere. I'm sure the sunlight will do a world of good!

All good advice. I'll add: Especially if you work at home (where you have the choice -do it at employer's workplace too if possible) set up your work-station in the place most exposed to outside light, right in front of the window. Mine is in a kitchen alcove with windows in front an on the side, both inches away. (When there's snow on the ground I have to lower the blind after noon because it's too bright!)

Also, I put up colored Christmas lights in my living room a week or so after Halloween, and one string is still up and will stay up until Feb. sometime. (Actualy, they're laying on top of a credenza-thingie and stuffed in crystal vase. It's the string in the picture below, but all the other Christmas stuff is gone now.) When that gloomy dusk comes around way-too early, I flick a switch and - Behold! - pretty colored lights bring cheer and happiness!

I don't have as many options for my work-station, thus my plan to get a portable lightbox. The cost, however, is steep, thus my foray in to alternatives.

I do like the idea of the Christmas lights. Very cheery! It's this 6-8 weeks between Christmas and the first crocus bloom that is the hardest. *sigh*

 

[McKenna]

I have a sun lamp that I sit by at night, and on cloudy days. It helps somewhat. Exercise helps me too.

If one of those things makes you hyper maybe it would help me better than my sun lamp. I don't like the idea of taking meds for SAD either.

I went to my gym the other night and was intimidated by the sheer number of what I term, "New Year Resolutionists." These are the folks that have these goals to work out, get in better shape, etc. and usually stick to them 'till about February to mid-March, then simply stop. I can't wait for March!

I can't believe I didn't think about the lack of exercise since my surgery having an affect. Now it's like, "Of course, dummy!" Oh well, live and learn!

I've got an 18" 15W version of this [urel=http://genet.gelighting.com/LightProducts/Dispatcher?REQUEST=CONSUMERSPECPAGE&PRODUCTCODE=13968&BreadCrumbValues=Fluorescent_Standard_,0&ModelSelectionFilter=FT0010:Fluorescent_Standard]GE Sunshine Fluorescent[/url] on the wall behind me and a 50W halogen desklamp above my monitor.

Those are enough for my "winter blahs" -- although I actually don't bother with the "Sunshine" light unless it's really gloomy.

I mention it because it sounds like you are one of the people who can get enough of the kind of light you need to keep you energized without spending big bucks by simply replacing existing bulbs with "Full Spectrum" or "Grow" bulbs. (Grow Bulbs tend to be a bit bluer than the full spectrum which bothers some people.)

Changing to or adding Full spectrum fluorescent lighting is an energy and cost efficient way of getting the minimal light-therapy that most SAD sufferers need. I think it's a very rare case that really needs the expensive light boxes and/or tanning bed light levels to treat SAD. You can can cover an entire ceiling with cheap fluroesent fixtures and full-spectrum tubes for what some of the light boxes cost.

I like your tips, Harold. Simple and cost-saving, two of my favorite terms!

 

[McKenna]

Wait, aren't you the uber outdoorsey granola chick?

GO OUTSIDE AND PLAY IN THE SNOW!!!

http://www.outdooreyes.com/images/snowshoes.jpg

*ahem* Moving on... I've never tried the light.

You're right, of course. I have a women's snowshoeing clinic/activity planned for next month. Meanwhile, I haven't yet hit the ski slopes this year. Must remedy that.

 

[McKenna]

I suffered from SAD when I lived in Atlanta--gloomy damn winters really bummed me out.

I put together a box with a bank of Gro-Lights in it and sat near it for an hour or so every time I felt blue.. It helped a great deal.

Exercise and keeping busy works as well--if you focus on it too much it'll really come up and bite you.

Neighbors prolly thot I was growin' merryjawana.

Hey, now there's an idea!

I've been suffering from it as well - just general depression that comes and goes, but tends to get worse in the winter months. I'm still trying to figure out how to deal with it effectively, and I'll probably use some of the suggestions on this thread.

Though one thing I've found that helps me is the indoor herb garden by my window - lots of greens, and a growth lamp as well. It's just... cheerful, I guess. I very much enjoy taking care of it.

Glad this thread will help another, too!

I have a ton of plants in my house; can't seem to live without them. The house just feels warmer and more "alive" with them, and --this may just be me-- it smells fresher, too.

That said, I can't wait for spring and gardening weather! I started my gardening plans last fall.

 

[AvoidingRealWork]

Last summer I moved about 5 degrees latitude south. It's amazing how much easier the winter is down here. I only want to off myself two days out of the week instead of four .

 

[Weird Harold]

I've got an 18" 15W version of this GE Sunshine Fluorescent on the wall behind me and a 50W halogen desklamp above my monitor.

I like your tips, Harold. Simple and cost-saving, two of my favorite terms!

I can't believe I missed the typo in the link.

Another link found while looking for something else: http://www.fullspectrumsolutions.com/

They don't seem to be quite as spendy as other lightbox manufaturers, plus they offer 70W desk and floor lamps tha might be workable in even the smallest office cubicle.

What I was looking for was images of a lamp similar to myold fluorescent desk lamp:

http://images0.thenerds.net/8539/444/8539-4444BK.jpeg
$70 here

http://img.nextag.com/image/Lite-Source-2-tube/1/000/000/631/038/63103870.jpg
$50 here

Both use two 15W tubes either or both can be replaced with full spectrum tubes and are small enough for desks in office cubicles.

ETA lots of other desk lamps to choose from

 

[OhMissScarlett]

Sugar. Ack. I go back and forth on this one. I stay away from it for a few weeks, then slip back into it for a few weeks. Come to think of it, I've been "in" it for the past few weeks. Maybe a contribution?

Suddenly I'm in the mood for bowling!

I'm sure it probably did contribute. No one ever tells you that sugar/bad carbs can make you depressed, but it's very true. I can eat a candy bar or bowl of pasta and be depressed/angry/headachy almost instantly.

 

[trysail]

(With apologies to my correspondent [and you know who you are!]- this makes partial use of a PM that I recently sent to a friend).

First off, HANG IN THERE! We're past the solstice and the days are already noticeably longer. It's a mere two weeks 'til Groundhog Day and only six weeks 'til March! Think about it; we've got nearly six months of lengthening days staring us in the face. Before you know it, people will be complaining about how unmercifully hot it is.

The progression of lengthening days is actually fairly rapid (and asymmetrical- contrary to the belief of naifs). Here are the progressive entries for sunrise and sunset at 35°N.; they're illustrative:

Date.....Sunrise......Sunset
11/28....0647.........1649
12/01....0650.........1648
12/04....0652.........1648
12/07....0655.........1648
12/10....0657.........1649
12/13....0659.........1649
12/16....0701.........1650
12/19....0703.........1651
12/22....0705.........1653
12/25....0706.........1654
12/28....0707.........1656
12/31....0708.........1658
01/02....0708.........1700
01/05....0709.........1703
01/08....0709.........1705
01/11....0708.........1708
01/14....0708.........1711

As you can see, we've already got 21 more minutes of daylight in the morning and 23 more minutes in the evening.

 

[snowy ciara]

I have a ton of plants in my house; can't seem to live without them. The house just feels warmer and more "alive" with them, and --this may just be me-- it smells fresher, too.

That said, I can't wait for spring and gardening weather! I started my gardening plans last fall.

Actually, lots of plants raise the humidity level in your house, which will make it seem warmer, and also, moist air hold the heat in better. (I saw that on the weather channel when they were talking about wind chills and dry air and stuff.) The humidity is good for your skin too. I have a theory that the plants doing that neato CO2 conversion is what makes the house seem fresher, but I don't know if that's true or not.

 

[DesertPirate]

Give us three coudy/dreary days in a row and the wife becomes a miserable moody one
Wish I knew a cure

 

[Guest]

I shrunk heads for 20 years, so...

You need 2800 lumens of light (about three 60-watt light bulbs) hitting your retinas for an additional hour per day; can be a half hour AM and PM, or one hour AM or PM, or choose your own combination. Increase time as needed if no response after one week or so.

You don't have to have full-spectrum light (although that's probably best if you can afford it); incandescent bulbs will work just fine. I personally detest fluorescent lighting, but that's an option as well.

You needn't stare directly into the lights; you'll get quite a bit from bounced lighting if your walls and ceiling are reasonably light-colored. Try to keep the lights in front of you or at least to the sides, not behind you.

Omega 3 fatty acids are serotonin precursors, and have a protective affect on coronary arteries. WallyWorld carries them and the Spring Valley brand, last I checked, goes through independent product testing. Don't screw around... get the 1000mg gelcaps and start with one daily, titrate up as needed at maybe one-week intervals. Easier if taken with at least a little food on your stomach (avoids that fishy aftertaste, although they do make enterically coated gelcaps as well). I've been on 4000mg/day for quite a while, which is handy as I don't much care for fish.

Good luck!