Suggestions for dealing with Seasonal Affective Disorder??

Hey, Folks!

Each Fall, as the seasons change and it starts getting dull, gray, cold...shiver.... my Bear Side kicks in and I start having to fight off the urge to hibernate... because I start feeling dull, gray, and cold!!! lol

Any suggestions on how to stave off this increasingly dark blue funk that settles in like a blanket of wet snow??

Thanks in advance for any help!!

pmvines

True clinical depression is less situational and more chemical so that is certainly best treated with combination of meds and talk therapy. SAD is a different animal especially if you already have clinical depression . Some things you can do is increasing natural light in your home and around you . Increase your vitamin D intake, and try to keep to normal routines as much as possible . Even though there is less daylight keep to your normal sleep routine . Move your body try to not stay sedentary and maintain your social support and contacts with with people. Good luck to you and hope this season is not too tough for you 🤗

It can be a tough job and am one who really has to force myself to keep moving. Pmvines gave some great suggestions that I try to follow. It can be done and you can do it.

@pmvines ~ Thank you for this! These are workable, doable. And appreciated! Also, thank you for having the foresight to give so complete an answer for others who might read this. Good call!!

@gem7 ~ These certainly are some excellent, clear suggestions!! Thank you for the encouragement AND for sharing how effective these practices have been for you. I'm sending that encouragement right back at ya!!

lovingspoonfull

Not helpful for many people, but I do know folks that have moved if they’re especially sensitive to it. One reason I like Arizona is the 360+ days of sunshine, even if the summer is brutal.

They also make lights that simulate sunlight. When I lived in Canada where we had frequent foggy and overcast days I had SAD. The special light helped me immensely and I think I only sat in front of it for 20 minutes three times a day.

I could really feel the difference with this.

pmvines

You can get a UV light from a local pet store , they sell them for reptiles and birds

achetocuddle

Microsun sells lamps and bulbs that simulate natural light. That bulb mimics sunlight so well I cannot start winding down for sleep til you turn if off. Pmvines suggestions were good and well-written.

JohnR1972

Red light therapy - it has many well documented benefits.

WestsideMarc

Whole foods Mac ‘n cheese and a cold Diet Coke. (Maybe not the deepest answer mind you, but give it a try).

@lovingspoonful ~ But helpful for those who CAN take that advice! I lived in Nebraska for a few years, and experienced a HUGE difference. One of my trainers explained that, topographically, Nebraska was at a higher elevation than Ohio, so the year-round sun (even with the cold-as-h*ll temperatures! lol ) prevented the dull, gray yuck that set in. He was right--- I functioned well, throughout the winter, there.. Oh, and... um... scorpions! lol

@pmvines ~ LOVE the vitamin D recommendation!! I'm convinced that SAD is actually a well-masked vitamin D deficiency...

@CuddleFantastic ~ I've heard of those!!! When I returned to Ohio, I foolishly thought I'd been "cured" since I hadn't suffered with the symptoms for the years I lived in Nebraska. Silly, silly me... I appreciate your sharing your lived experience with this therapy!
I'm thinking that this might be a good idea. Just sit in front of one and let my body synthesize me some vitamin D!!

@achetocuddle ~ LOVE your screen name!!! Thanks for weighing in on this! Reading through these, and from my own experience, I'm really thinking that this sunlight thing is truly a thing.. Thank you for the specific recommendation on a brand name, effective light!

@JohnR1972~ Red light therapy? For SAD? Now you KNOW I've got to go research this.. Does it increase immune function? Serotonin or endorphin production? I wonder if it affects dopamine production.. I live in Ohio, and I've often wondered if there might not be a dampness/mold aspect to SAD. Thanks for the research topic!

@WestsideMarc ~ YOU ARE NOT HELPING!!! lololol!! I can see it now-- a sugar-powered, blazing, lactose-intolerant SATAN... Yeah, THAT'LL help!!! lolol!!

@pmvines ~ Really??? lol Are you telling me that my reptilian brain is the problem?? I REFUSE to acknowledge that my brain has ANYTHING IN COMMON with a bird's brain!!!
Just kidding! Thank you, again, for the useful info. I'm going to check this out. This is one place that I don't wish to cheap-charlie on cost. It's rough fighting with an "enemy" you can't see. Thanks to you and @achetocuddle for sourcing info!

CuddleHrV

Some of the suggestions are well-meaning but can fry your eyes. You should NOT be staring at UV light. Short exposure to a full-spectrum light like this is supposed to be helpful: Light Therapy Lamp - 10000 Lux... https://www.amazon.com/dp/B0BCWCLJ4R?ref=ppx_pop_mob_ap_share. I own one. But look at indirectly and not for long. But really... Talk to a doctor or therapist... Depression is not something to be messed with and left to amateurs to help with.

@CuddleHrV ~ Good point about staring at the light and, like @CuddleFantastic mentioned earlier, it seems like multiple, short-duration sessions are the way to go. Thanks, also, for the sourcing info.
I gotta say it: You might want to be careful about tossing the word "amateurs" around. Seriously. Also, @pmvines gave an excellent response, earlier, making a clear distinction between the two conditions--- which I KNOW, already, to be true. SAD and Clinical Depression ARE different. Opinion noted.

@JohnR1972 ~ I looked in to that RLT you mentioned. I just kept getting that it was for skin disorders?? I DID, however, see one that mentioned "mood elevation," but I didn't see where it increased the body's production of vitamin D. Any further thoughts?

For now, it looks like supplementing vitamin D, trying to actually get to sleep before 2am (lol), maintaining physical activity (instead of hibernating), and basking under one of these UV light lamps is going to be the way to go! I'm genuinely GRATEFUL for the people in my life who love me and will drag me, if necessary, out to socialize with them!! So I'll be keeping that, too! lol

I do wonder, though, if @lovingspoonfull hasn't offered the ultimate solution... relocating to a sunnier climate, again... It felt WONDERFUL to operate at FULL POWER, ALL YEAR, when I lived further west!! Something to think about....

Thanks, Folks!

Mela_B

Sun lamp. Vitamin B injections. Gym. This is how I cope.

JohnR1972

@Homesteader
RLT helps with numerous physiological functions including resetting circadian rhythm, skin elasticity, and mitochondrial function just to name a few.

@MelaB ~ Your strategy sounds like it would, indeed, help you cope with this nonsense. Thank you, also, for bringing up the vitamin B! I read that it aids in getting glucose into the cells for energy production... That would explain a few things! Very helpful!!

@JohnR1972~ Thanks for getting back to me on this. I did some further reading and found that RLT does affect serotonin and endorphin production!!! You mention mitochondrial function---that's why I was so happy for @MelaB 's reminder about vitamin B. Thanks for the comeback!!

Oh, yay. The seasonal clock reset. i am overjoyed. lol

jmdank

I've been getting this for a long time, it's not as bad as when i was younger, things that I've found that help tremendously are vitamin d, daily exercise, and having daily goals.

@jmdank ~ It's good to hear that it's let up, at least some, as you've matured. You've got a great point there, about the DAILY goals. I'm going to try that--- instead of weekly goals--- once the real winter hits and the real gloom sets in!

BUT... I got my light!!! Maybe, with all of these awesome helps, my gloom might not even hit so hard, this year!! I hope every member here who deals with this nonsense checks out this thread. Seriously. It contains news we can definitely use!

Thanks to all who have contributed!!! Now, for the vitamins...

jmdank

@Homesteader
I would say I'm rarely depressed now but it varies, I did get depressed for a few days this year when the weather changed, my gf noticed it before me but there are signs that tip me off to it like becoming a lot more sensitive and misinterpreting things that I will take personally, luckily it only lasted less than a week but I do want to say years ago I was in a severe depression that lasted almost 2 years and the only thing that got me out of it was setting daily goals, it was like night and day a complete 180!!

SunsetSnuggles

@Homesteader
As many others have mentioned, there are lights made especially for this, though I've not tried them.

However, I find that brightness alone can make a huge impact. I use the brightest, whitest light bulbs throughout my house, because soft, yellow light feels dingy, old, and very depressing, to me. The brighter and cleaner the light, the more awake and motivated I feel.

Also, absolutely open your blinds for as much sunlight as possible. If you need privacy, try gauzy curtains that still let through tons of light, or a window film that does the same, like these:

~ Sunset Snuggles

🫂 Enthusiast 🌄 Travel Junkie 📸 Shutter Bug

@SunsetSnuggles ~ Hi!!! I got one!!! I'm looking forward to FEELING FEARLESS this winter, instead of burrowing into my weighted blankets to hibernate!! lol Good to see you! LOVE the bird prints on the windows!!!
Good point about letting in as much light as possible, though, and I'm realizing that I typically never open my blinds when home.. That's weird...hmmm Thanks for pointing that out!! lol

OmegaNick

I do not suffer from SAD, but my mother does. She tried all kinds of different things, but ultimately what helped her was supplementing with Vitamin D3. She takes it all year long but takes more in the winter and less in the summer. When she starts feeling depressed, she takes more, and it helps. I think over the summer she takes 5,000 IU a day, and over the worst part of the winter 12,000 IU a day of D3. Not recommending anything, just saying what has worked for someone I know.

CuddleClimb

Anyone ever try a float tank, @pmvines ?

@OmegasSilence ~ Thanks for weighing in! It's great when someone can share lived (or closely observed) experiences/ advice. I'm glad she finally found something that worked for her

Vitamin D has been brought up, quite a few times now, but I like how you pointed out that she needed to take more during the bad times. And I FULLY UNDERSTAND THAT YOU ARE NOT RECOMMENDING ANYTHING...<<< This was not directed at you, @OmegasSilence . Thanks!

Hey there! I totally understand where you’re coming from – the seasonal shift can really hit hard, especially when things start feeling gray and cold. Many of us feel that urge to retreat and hibernate around this time. Here are a few ideas that might help lift that winter funk:
1. Get Some Light: Natural light can work wonders! If possible, try to get outside during the day, even if it’s a bit chilly. Some people also find light therapy lamps helpful – they mimic daylight and can boost your mood.
2. Stay Active: Moving your body, even just a little each day, can really help. Something as simple as stretching, taking a walk, or trying a gentle yoga session indoors can help lift your spirits.
3. Add Color to Your Space: Surrounding yourself with warm, vibrant colors at home can combat the gray outdoors. Think about cozy blankets, fun decorations, or even changing up your lighting a bit for a warmer glow.
4. Stay Connected: It’s easy to feel isolated during these colder months, but staying connected with friends and family – whether in person or virtually – can make a world of difference.
5. Treat Yourself Kindly: Don’t be too hard on yourself for feeling this way! Sometimes, giving yourself permission to slow down and rest, just like nature does in winter, can be very healing.

Hopefully, some of these ideas resonate and bring a bit of warmth to your days. Hang in there – spring will come around before you know it! 😊🥰

lovingspoonfull

Lot of great recommendations here. I just go outside and lay in the sun like a lizard. 😎

You guys can remind me of my joking smugness when you’re enjoying a nice outdoorsy summer and I’m melting in the valley of the sun.

@JasminCuddles ~ Your input is DEFINITELY going into my SAD Manual!!! I LOVE interior decor (Earth tones and metal and stone!! lol)!! What an unusual and interesting take on supporting our mental health during the cold, gray season of Winter!! Thank you! (again, scribbling furiously!!)

@lovingspoonfull ~ That sounds WUNNERFOL!!! lololol!! No, those of us who are dealing with SAD don't begrudge you the joy of having full-on sun, year-round. I, personally, envy (in a good way) you for being able to take advantage of the warmth and joy of that sun, but feel no desire--whatsoever-- to mean-mug you for being able to enjoy it!! I do hope, however, that when the temps get too oppressive, that you find a cool cuddler to help take your mind off the heat!

lovingspoonfull

That’s the funny part. Air conditioning here is wildly cold. I’m only ever really cold in the summer here. When it’s 110 out, ac (in my opinion) should not be at 70. A 40 degree swing is a shock to the system. I take a vest or light jacket to work.

Starbucks in July feels like a coffee scented walk in freezer.

But on a more serious note, I’m a lifelong southwestern lad. Knew about SAD but didn’t realize how strongly it affects my northern neighbors. My sympathy and hopes for a warm and cozy winter for each of you.

And I am now curious if there is something analogous that affects people here that live indoors 24/7 to avoid the heat. Vitamin D deficiency is a thing here, then, as well as more easily transmissible respiratory ailments due to people huddling in AC. Just don’t think we’re built for too much indoor time….

@lovingspoonfull ~ Hi! I feel you on that AC thing--- even in the Summer, I can't stand running the AC-- except on those one days!! lol Thank you for expressing your empathy for those of us in the dull, gray North, during this time... It's appreciated! And your wishes for a warm and cozy winter for us felt kind of good, too!

You bring up a good, often overlooked, point about the transmission of respiratory ailments that are propagated through a closed air system. I'm grateful that even when it's cold, I can still go outside and enjoy fresh air. For those of diminished capacity, I can see that this might actually be a real concern..

May we alllll get what we need to stay alive and thrive!!

Carrie_Anne

Has anyone read much about inhaling menthol for a mood lift and cognitive improvement? I got this little pocket sized menthol inhaler in Tokyo because it was in an ad showing in the store, about $1 investment. It’s very pleasant.
Can’t confirm results but using it a lot today!

lovingspoonfull

@g_w_t_w not menthol, but various essential oils in aromatherapy yes.

There are some scent combinations that I’ve noticed can really affect me. Orange and ginger is a wake me up. Eucalyptus and rosemary are great for relaxation.

Mint tea opens my sinuses, not sure about other enhancements.