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/lifestyl...ay/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.

[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