Winter anti-depression ideas

[Hopalong]

Hi all,
Since every winter I translate the dark and cold into psychic dark and cold, I've developed a self-treatment involving a full-spectrum SAD (seasonal affective disorder) light. Not just the full-spectrum lightbulbs, though those are very nice in winter...but the actual therapeutic lightbox. I got one off the net on sale during the summer for about $240.

The routine made a big difference, and one thing that surprised me in my research (and which I forgot to do)--is that they advise BEGINNING TO USE THE BOX IN AUGUST. Even though it's still light and bright outside, at some glandular level, your brain is noticing the change in the quantity and angle of sunlight.

I'm still on an AD, the new one that I've been on for a few months, but beginning tomorrow morning I'm going to add my lightbox routine. For the last two winters, when I was NOT on ADs, it was remarkably effective. My non-Rx antidepression routine was:

Every mornning, 30-45 minutes sitting at my computer with the light box beside the monitor.
Drinking two cups of strong tea.
Lots of walking

It really was effective. I'm going to stay on the AD also this winter, because it's been such a help with my back, but if I can get some muscular strength so my back is better anyway, I will eventually try to go off them again.

Just wanted to share this, because the combo of the lightbox, tea drinking, and lots of walking was as effective for me as the first time I ever took ADs (SSRIs).

Hope it helps someone. Anybody else have some good ideas about getting ready for the dark and cold? They really can trigger depression and more tips would be great to learn about.

(My other one is I re-read The Secret Garden in February...always helps! And brings joy.)

Hops

[WRITE]

For a few years I have taken a multi vitamin and Vit C powder every day in winter. And I take Airbourne at the first sign of a cold.

I've also amassed a collection of nice bath things including candles and towels ( I only buy things at very reduced prices - I've been learning for ages how to live on a small budget ) and have a bedtime routine which includes bath/ walk/ swim/ moisturising my feet ( which get really bad otherwise )/ reading/ journalling- not all these but some each night.

Sometimes I light my favourite scented candle in the bedroom for a while before I go to bed.

If I have period pain or an ache I'll get a hot water bottle or heat pad.

I've found the stuff I do around sleeping particularly affects my depression and energy levels, my room is full of beautiful pictures and favourite books, and gifts from friends.

(((((((((((((((((((((((((((((((((((((((((((((((((((())))))))))))))))))))))))))))))))))))))))))))))))))))))))

[Overcomer]

My doctor finds that my Vitamin D levels drop - also my iron levels - so I am always very tired in the winter especially.  To get vitamin D you can take lemon flavored cod liver oil or take vitamin d supplements.  Iron is needed if you are a woman and lose a lot of blood each month.......I have to take both or I can barely get out of bed!!!  Sunlight helps a lot!!!  Plus exercise...........I can't get past just walking the dogs but I am hoping for more..........

[Hopalong]

Thanks Write and Kelly...wonderful ideas.

Kelly, the well is dry, I'm post-meopausal, and wouldn't take iron supplements because I'm paranoid about heart disease. But do you suppose calcium citrate with Vit. D provides enough D? That's a good thought, esp. since it's the Sunshine Vitamin.

Anybody else got special darkandcold comfort ideas?

Hops

[Stormchild]

http://www.google.com/search?hl=en&q=vitamin+D+depression&btnG=Google+Search

Hops, here's a google search on vitamin D and depression.

I take 800 IU daily. DAILY. It used to be 400 IU, but I read some of the articles in this search when they first came out and upped my intake immediately. Do you have access to Grateful Med? Do a search there, do it at work, the heck with them, they owe you. You will find some excellent current research.

I am smacking my forehead and going over to the other thread right now, to post this to Bones.

[Hopalong]

THANKS Storm!
I'm going to count up the IU in my 2-a-day Citrical+D plus my multivitamin and see where my total is.

Only reason I held back is that Vit. D is fat soluble and too much of any of those is toxic. But that's interesting and exciting.

I keep forgetting to take the dang fish oil (supposed to have real antidepressant effects). But when I do, it gives me the breath of a dying dinosaur's bu..  I gave up garlic tabs for the same reason.

BTW, my dentist told me he'd have to kill me if I told anybody but I actually do not need to floss because of my nonstop sugarless gumchewing, my gums and teeth are in very good shape. So it ain't that.

But BLEAHHH. I feel okay about quitting the garlic because I do take CoEnzyme Q10 and a baby aspirin, so that's got that pretty well covered. One can overdo supplements, I used to take too many.

Thanks again Storm.

Hops