Winter Depression

[abejita]

Anyone have problems with increased depression in the winter? What do you do that helps you deal with it. I 'know' exercise helps me tremendously, but it is hard to get up and go when I am feeling so blah...

[indysteel]

Absolutely. I imagine everybody gets a little down, especially if they have lots of cold, gray day. You're right though; exercise DOES help. I find having a very established exercise routine helps in the winter. Frankly, I kind of like winter for this reason; I tend to be more disciplined. Make your routine doable, but stick to it. Don't give yourself even a minute to talk yourself out of it. When I used to belong to a gym, I went immediately after work. Going home first was a no-no.

Light therapy. I don't use this, but I do make a point of getting outside when the sun is out, even if it's cold. For the same reasons, you might consider a vitamin D supplement.

Do want makes you happy. Having coffee with a friend, seeing a movie, going to yoga. Whatever it is, just make a point of doing it. Make plans, finish projects. Be productive.

Get enough sleep, eat right and drinks lots of water. There's nothing like some winter weight to make you feel even more blah.

I'm big on doing a lot of little things for myself and my mental health on a regular basis. I also try to take it one day at a time. If I think of getting through three months of winter, I get down. But one day? I can do that.

[OakLeaf]

Make sure you're getting enough sunlight. I can't overemphasize the importance of that, and of course it's so difficult in winter. If you don't have windows where you work, if at all possible get full spectrum light bulbs - they definitely help, and it's worth it even if you have to pay for them yourself. Do whatever you can to get real light, even sitting in a car or standing in an entryway on your breaks will help. If you don't have to wake up before sunrise, make sure your window shades don't block the morning sun.

[abejita]

Thanks for all the suggestions. This morning i switched my evening dog walk for a morning one. 45 min in the sunshine did wonders! I'll have to make that a permanent change. I will also look into upping my vit D during the winter.

[indysteel]

Thanks for all the suggestions. This morning i switched my evening dog walk for a morning one. 45 min in the sunshine did wonders! I'll have to make that a permanent change. I will also look into upping my vit D during the winter.

That's sounds like a positive change. I wish I didn't have to leave for work in the dark. :(

They just changed the recommendation for Vitamin D intake from 400 to 600 international units per day (more if you're older than 71).

http://www.businessweek.com/lifestyle/content/healthday/646670.html

That's not to suggest that you necessarily need a supplement by the way. It depends on your diet and exposure to sunlight.

[abejita]

My pcp actually checks my vitamin D levels when we do my yearly bloodwork. I did notice that my levels had dropped since this summer and they are a little lower than I would like them to be, so that could be a factor as well.

[PamNY]

I agree with the recommendation to experience as much natural light as you can. Even a little bit will help.

Maintaining my connection with the natural world also helps me cope with winter blues. It reminds me to see winter as part of a necessary and beautiful process, not a sinister plot to make me crazy.

[lo123]

I've used light therapy at the recommendation of my therapist.

I got this system at Costco for about $40 last year http://www.verilux.com/light-therapy-lamps/happylight-2500

You're supposed to use both at the same time, but it gives me headaches. I use just one at a time for a few hours every day at work. It does help. I actually ended up giving my second one to a friend who also loves it for seasonal depression.

If you can get one for an affordable price, I recommend giving it a try.

[channlluv]

I'm not sure if it's the 5,000 IU of Vitamin D I've been taking for the three or four few weeks is finally kicking in, or the 1,500MG of EmergenC I've been taking the last few days.

I mix and orange packet with a strawberry kids' packet and it tastes like a fruit fusion drink that would cost a lot more. The blend was an accident -- I thought I was opening a second orange packet to add to my water bottle, but it was one of my daughter's strawberry packets. It was delicious!

I've been mixing one every morning this week and I've noticed a definite energy boost and I've been a lot less stressed.

Roxy

[indysteel]

Maintaining my connection with the natural world also helps me cope with winter blues. It reminds me to see winter as part of a necessary and beautiful process, not a sinister plot to make me crazy.

That's a great point. We don't typically get enough snow here for winter sports, but DH and I do a lot of hiking in the winter when conditions allow. I actually look forward to it because we usually have the trails to ourselves.

[abejita]

thanks for the link...that is a great price!

[fallstoclimb]

I've been using a light box for a couple of years now, along with forcing myself to spend more time outside even when it's cold. It's definitely made a difference. My husband can always tell if I skip my light box for a couple of mornings in a row, because I get really lethargic and cranky.

I'm a big supporter of this company: http://www.sunbox.com/. It's a little more expensive, but I believe they have a lifetime warranty. If you do buy a light box, first do some research to be sure you're getting the right thing. Generally you would want a light that is 10,000 LUX. I use this one: http://www.sunbox.com/products/sunlightjr.html.

[blackhillsbiker]

Last year I forced myself to come out of hibernation mode and play outside. This forum was a big part of that decision (the fall/winter commuting challenge). I got snowshoes, too. At first I didn't want to go outside. Once I did, I was glad. I'm starting to see winter as a beautiful season to enjoy instead of endure. I don't miss the negative side effects of the anti-depressants I've taken every winter for years.

Hoping you find a combination of things that work for you,

Deb

[chrissysnook]

Riding the bike at the gym helps me in the winter. Joining a spin class helps!
Thats what I have done this winter :)

[GLC1968]

I agree with the recommendation to experience as much natural light as you can. Even a little bit will help.

Maintaining my connection with the natural world also helps me cope with winter blues. It reminds me to see winter as part of a necessary and beautiful process, not a sinister plot to make me crazy.

Absolutely!

I was worried that moving the the PNW from the south was going to destroy my mental health in the winter. Not only does it rain a lot here, but it's grey and DARK for sooooo long up here. The first year, it was a big adjustement just dealing with darkness.

Luckily, I'm outside most of the day every weekend either on the farm or biking or doing other things. There is a distinct advantage to living in the country where I have season specific chores to attend to as I'm forced to stay in tune with even the most minute changes.

Plus, now that I've added a lunch time run to my work day a couple of times a week, I've absolutely noticed my mood improving as well.

[WindingRoad]

I agree with finding things you can do outside in the winter. Since I'm in snow country now, I am going to attempt to go ice skating this coming weekend. We will see how THAT goes, ;)

[jessmarimba]

Blehh...I'm there. Not sure if it's the supercold weather, which makes my downstairs intolerably chilly, or if it's just winter in general. But bleh. I come home from work, hole up in my upstairs living room, watch tv & eat, and go to bed.

Though, I think I'd stop being so tired if I could stop flying all over the freaking country - staying in one time zone and not having to get up at 4 am to get home at 2 am might help. I need to make sure I get time outside this weekend.

[nscrbug]

Add me to the winter depression club, too. I just can't get "into" anything during the winter months. My energy level is SO low, my motivation to do anything but sleep is non-existant. I still manage to drag my carcass to the gym everyday, just to keep moving...but I can feel that I'm not putting forth the effort to get in "quality" workouts. I'm just sort of "there", if you know what I mean. I'm hoping that I can snap out of this funk before cycling season hits. Although with so much snow still on the ground, THAT will be a good while yet.

Linda

[freemonink]

So how is everyone doing with their winter doldrums? Even in southern California I'm going through the winter blahs. I like the sun sessions you have mentioned and will try this from today on. I take 5,000 IU of vitamin D daily but I think the real deal is best. I read that 15 minutes of sun create 10,000 IU of vitamin d in your system. Sure beats a pill. I grew up in northern Calif but have gotten soft, weather wise, the 35 years of being a socal girl. Can't wait to get on the bike again. It's been 3 weeks and the cold mornings keep my lazy bootie in the house. It's motivation time.

Lets remember that our bodies go through a natural seasonal hibernation. It's in our DNA and our bodies are reacting to the weather for a reason. It's just that our millennium lifestyles are 24/7,go go go and we think there's something wrong. Our ancestors were more in tune to the seasons and took it easy during winter. Let's not be so hard on ourselves and give us a break. We'll get back on the bike, we love it too much.

[NbyNW]

Last year it didn't hit me until late March/early April. Winter is really long here, so I'm just trying to power through. This year's strategy is to stay in motion and maybe the doldrums won't catch up with me. So far, so good.

The days have been getting noticeably longer, so I'm taking heart in that!

[Triskeliongirl]

Also, check you aren't using skin care products with sunscreen. They are now so pervasive. I developed a vit D defeciency which I tracked down to recommendation from a doc for daily sunscreen usage. Now I just use it if cycling on a very sunny day, or skiing, or going to the beach. I also find going for a short walk outdoors to get a cup of coffee in the afternoon instead of going to the indoor stand helps too (and of course my doc started me on vit D supps). Exercise is a biggy too, as you mentioned, in terms of lifting mood. Even if you feel blah, get yourself to commit to a planned schedule, for say one week. By the end of the week you'll be hooked and won't feel blah anymore. I have an 8pm daily appt with 'coach troy.' If I'm not up for that, I set my trainer up in front of the TV, and at least pedal while I watch. It always makes me feel better and I notice the training effect on weekend rides.

[Lauralyn]

This discussion was great for me. This is the first year that I had the winter blah's. I too found out that my Vit D was low and have increased this. I so look forward to getting out on my bike to ride it just makes me feel great!

[abejita]

I'm doing great...spring came just in time! Last week the highs were in the 80's, we are on DST, all is good again!

I did up my vit D supplement over the winter and it seemed to help a bit.

Hope everyone else is coming out of their winter slumps soon too!

mary

[Kathi]

Wow, since I learned to ski I had forgotten about, "winter depression". Even when I lived in the dreary midwest skiing gave me a purpose for winter, Christmas and spring breaks, skiing somewhere in snow country.

Now that I live in Colorado I don't notice winter, 63 downhill days, 7 xc days. It's been snowing here all day, still snowing, 22 degrees with 10+" of powder on the slopes, more on the way. Hard to believe winter is almost gone and there's only a month left to ski. Daily outdoor activity, even if it's a simple walk, keeps winter blues at bay.

As much as I'm trying not to, I already have a tanned face and my vitamin D levels are normal.