Seasonal Affective Disorder

[lonely_me]

Does anyone who suffers from Seasonal Affective Disorder this have any tips they can pass on? I moved from a very warm climate to an extremely frigid climate in August, and I seem to be having a hard time adjusting to the change. My husband and I started seeing a marriage therapist and he thinks I may have either Seasonal Affective Disorder or Adjustment Disorder, which is making it hard for me to deal with everything else. He's leaning more towards SAD. He loaned me a therapy light and recommended either riding out the rest of the winter somewhere warmer (which, I luckily have the flexibility to do through my job) or begin taking anti-depressants. I'm following his advice and will spend 3 weeks away from here to see how it goes, however, I don't think I can handle doing this for ever. I'm running away this time, but eventually I will need to deal. I'll go to anti-depressants if I have to, but I was wondering if anyone could give me some other suggestions that I could talk to my therapist about.

 

Thanks in advance!

[Jetta]

I was going to suggest light therapy. Have you tried it yet? If so, it would work very well for SAD.

[RayKay]

I would definitely suggest you need a proper diagnosis.

 

I live in a very cold climate during long winters (we have been having -30 C without windchill days for the last month for example - and winters are 6 months long!). You adjust; and make the most of it. Part of the problem is there is not much sunlight in day as sun comes up at 7:30, and goes down at 5! So, you need to bundle up and go for walks at lunch if you can. Therapy lights work too BUT I think that in general getting exercise outdoors is a double whammy of sunlight and getting your blood pumping; walk with a new friend even.

 

I think it may also be about the huge changes, the difference in social networks, that is part of it though. I would suggest joining some new social groups - local clubs that share your interests and so on to make it feel more like a home.

[lonely_me]

Yeah, my therapist loaned me a therapy light last week that I've been using all week. It seems to work, but the results are very short lived. I feel good for like an hour or two after I use it, and then I need it again. I'm pretty sure I'm only supposed to be using it twice a day, so I'm not sure what to do in between.

[lonely_me]

I would definitely suggest you need a proper diagnosis.

 

Who is it supposed to be diagnosed by? My primary care doctor? Another psychologist? I assumed that since our marriage therapist is a psychologist, he was able to make a diagnosis. Sorry, I guess I'm less informed than I thought!

 

I live in a very cold climate during long winters (we have been having -30 C without windchill days for the last month for example - and winters are 6 months long!). You adjust; and make the most of it. Part of the problem is there is not much sunlight in day as sun comes up at 7:30, and goes down at 5! So, you need to bundle up and go for walks at lunch if you can. Therapy lights work too BUT I think that in general getting exercise outdoors is a double whammy of sunlight and getting your blood pumping; walk with a new friend even.

 

I think it may also be about the huge changes, the difference in social networks, that is part of it though. I would suggest joining some new social groups - local clubs that share your interests and so on to make it feel more like a home.

 

I try to get out for a few minutes several times a day. I know I should do more, but as soon as I'm out there for a little while and get so cold, I just get frustrated and run back in. I don't think it's the way I dress, I've followed all the layering suggestions I've been given... I think I just get really negative about it all and that gets in the way. I agree with you, though, that it is important, so I guess I'll just keep trying. Maybe you're right and someday I'll get used to it.

[shikashika]

well i'd like to think I do!!!... even though I live in a place that has winter for much too long..

 

 

If it isn't 30 degrees celsius.. i'm wearing a sweater!

[applepie]

I think I'm going through this same thing. Where I'm from it doesn't get below 55 F/12 C and that's REALLY cold for there. Now I'm in a place where it's been around 22F/-5 C. I've barely left the house except to go to class and I'm feeling a lot more down than usual. I suspect SAD, but it's going to get warm in a few months and I think I'm just going to have to deal with it.

 

I don't know how you Canadians do it. -30C? That's outragous.

 

Ray Kay, are you from Saskatchewan? & what about you Shikashika?

[RayKay]

I think I'm going through this same thing. Where I'm from it doesn't get below 55 F/12 C and that's REALLY cold for there. Now I'm in a place where it's been around 22F/-5 C. I've barely left the house except to go to class and I'm feeling a lot more down than usual. I suspect SAD, but it's going to get warm in a few months and I think I'm just going to have to deal with it.

 

I don't know how you Canadians do it. -30C? That's outragous.

 

 

Why do you think hockey was invented?

 

But seriously, if you grow up with it you tend to be more used to it. When you are kids you get thrown out for recess unless the windchill reaches a certain number; but it is a pretty high number as the kids are outside even at -30C here! You learn to layer and you learn to MOVE...in the winter when I am outside I am MOVING as much as I possibly can: be it running, shovelling snow, cross country skiing, skating. Where there are more hills and mountains; downhill or boarding.

 

After a while, you even enjoy winter....I love running in the winter as it so eerily quiet and before the sun is all the way up the moon is reflective off all the snow...it's beautiful! Unfortunately this winter I have been on treadmill more often due to extremely early mornings! But it is always fun to come inside and warm up with hot chocolate, warm blankets and another warm body

 

Many of my classmates are not from here and are having a hard time adjusting as well.

[applepie]

You make it sound like so much fun! I find it even harder for me because I seem to be a naturally cold person. My hands and feet are always icy, even in the summer. I can't seem to get warm unless I have an extra source of heat. Layers and my own body heat don't seem to work for me.

 

I'd be afraid of getting frost bite.

[RayKay]

You make it sound like so much fun! I find it even harder for me because I seem to be a naturally cold person. My hands and feet are always icy, even in the summer. I can't seem to get warm unless I have an extra source of heat. Layers and my own body heat don't seem to work for me.

 

I'd be afraid of getting frost bite.

 

Oh I am the same way; lol. I don't have a lot of body fat so though I have a high burning metabolism I do not retain heat very well! My partner says I can feel like a furnace sometimes; but I don't feel that way myself! I am always wearing sweaters and the like.

 

I find those little one-use hot packs work in your boots/mitts when you are skiing or something but you have to be careful of overheating as the sweat can lead to chills and you getting even colder!

[Ixtapa]

I am also very sensitive to the decrease of light during the Winter here and tend to get depressed as well. I haven't tried light therapy but have taken St Johns Wort in the past and it helped me get through the cold/dark season.

St Johns Wort works like a mild anti-depressant (without the side effects as far as I know) but it is 100% natural.

I did talk to my doctor before taking it though....so I suggest you do the same before self-medicating in any case.

[HellFrost666]

Vitamin D helps a little too.

[shikashika]

I think I'm going through this same thing. Where I'm from it doesn't get below 55 F/12 C and that's REALLY cold for there. Now I'm in a place where it's been around 22F/-5 C. I've barely left the house except to go to class and I'm feeling a lot more down than usual. I suspect SAD, but it's going to get warm in a few months and I think I'm just going to have to deal with it.

 

I don't know how you Canadians do it. -30C? That's outragous.

 

Ray Kay, are you from Saskatchewan? & what about you Shikashika?

 

I'm from Deadmonton!!! yeehaw.

 

and funny thing is.. I HATE winter... I only do things like snowboarding, x-country skiing because it makes the winter more bearable... if i could live in plus 30 degree celsius heat even with humidty ...i'd be a happy camper... i've lived in Australia.. but still Sydney could have been hotter IMO.. the hottests place i lived was in southern Japan... where the humidty was sky high..but i still loved it despite the unfomfortableness!

[RayKay]

Oh apple I did not see your question; I am in Winnipeg...aka Winterpeg.

[applepie]

Both of those places look painfully beautiful. I'm planning to travel up to Canada this summer. I've got a friend that lives in Banff! The coldest place I've ever been is Colorado...and that was in October. Hopefully it won't be too cold in Can in July!

[shikashika]

Both of those places look painfully beautiful. I'm planning to travel up to Canada this summer. I've got a friend that lives in Banff! The coldest place I've ever been is Colorado...and that was in October. Hopefully it won't be too cold in Can in July!

 

But Banff is fun! Is your friend a fellow aussie on a working holiday in Banff at one of the ski resorts?

 

there are a million and one ausisies living in Banff!!

 

In July it could be 35 degrees above or it could snow in July... especially in banff if you do some high altitute hiking! banff doesn't get as hot... usually as in Calgary or Edmonton.. it gets quite hot as you move into BC interior... lots of days in places in the Okanagan above 40 degree C.

 

thing about the prairies is the lovely 80 degree temperature fluctuation between winter adn summer ( in celsius!)

[applepie]

Yeah, she's an aussie and she's been working there for the past 6 months. Sounds like we are just terrorising the place

 

The weather sounds pretty unpredictable. Bikini or snow suit? hmm...

[shikashika]

Yeah, she's an aussie and she's been working there for the past 6 months. Sounds like we are just terrorising the place

 

The weather sounds pretty unpredictable. Bikini or snow suit? hmm...

 

nah ... there's lots of English there too to even you out

 

i say bring both... really!

[rikka]

Resident Saskatchewanite (Saskatoonian) checking in with SAD. (hey ladies, we've got the three frigid provinces covered!)

 

Like Raykay suggested, I find getting outside as much as possible really helps. I have also switched the lightbulbs in my house to the "daylight" bulbs (though I think this one is a psychological effect).

 

I have also noticed that it is starting to get lighter sooner here and that is really helping me. I actually get to see a glimpse of the sun before I head off to work.

[krayzeejen]

Having suffered from SAD and having my Mum who has been officially diagnosed I thought I'd add my two pennies worth even if it is a little late.

 

Diagnosis - it usually takes years to be diagnosed as it has to happen with the change of the seasons. You tend to fill in various questionnaires and things to gauge your mood in relation to the weather. This usally has to be done by a specialist psychologist.

 

Treatment:

 

 

Get out side in the sunlight

 

Sit by a window.

 

Try getting your self a good light box. I have a Sunray-Max from OutsideIn (UK lightbox company)which I got on a discount as my mum was on a study into light boxes and their uses.

I have mine on self timer to come on about 15 mins before my alarm and then sit in bed and read for a minimum of 30 mins before I get up.

Also if I can i will sit all day on the study setting (a third of the lux of the full setting) and read in front of it - as a bonus it also helps with concentration.

 

Dawn simulator - works on the same principle that I use my light box for in a way - set a dawn time for when you want to wake up and it helps you wake up and prepare for the day when you need to.

 

High GI unrefined carbs. Such as porridge/oatmeal, brown bread, brown rice and pasta.

 

Coloured veg also seems to help - tomatoes and peppers etc. Not sure why with that.

 

And occasionally anti depressants but you have to be careful not to come off them to quick or they do more harm than good.

 

Hope these suggestions help!

 

Good luck!

 

Hugs

 

Jen