Autumn has arrived and so has my S.A.D. I want to stay motivated any suggestions to keep me from depression?
Question:
Answers:
yeah, watch a mel gibbson movie, again and again, should cheer you up lol
Hi,
While never diagnosed with S.A.D., I do struggle during the winter and especially the holidays not to get really down and out. Here are some things I would suggest:
1) Regular exercise--proven to be one of the best ways to fend off depression of any sort!
2) Buy a light box. This year I am finally getting one. Normally during the winter months I have all the lights in the house on!
3) Do you have a pet? I would recommend considering one. Again, proven to do wonders for depression. I was in a "funk" recently and bought a brightly colored fish. I'm amazed how such a small change made a difference in my attitude!
4) If you can, take a vacation to a warm climate about mid-winter. It really helps shake off the funk, just to get a change of scenery and some SUN.
Good luck!
There are lots of self help
St Johns Wort a herbal remedy but check with your doctor as it can interact with medications
Exercise each day only a small amount such as walking and try and do all exercise out doors as it will mean you get as much natural daylight as possible.
Plan some nice things throughout the next seasons little in expensive thing to look forward to.
There are special lightbulbs that you can have in and around your house which mimic natuarl light like those taht are used in the light box.
Remember that it will all be over soon use a calendar and count down the seasons
Dietary Factors
Carbohydrates and Tryptophan. Some people report relief from depression by eating foods or diet supplements that boost levels of tryptophan, an amino acid involved in the production of serotonin. There are high-carbohydrate drinks available over the counter that increase tryptophan levels and may alleviate depression.
Fish Oil. Some evidence suggests that an imbalance in the ratio of specific fatty acids (omega-6 to omega-3) may increase the risk for depression. Both are polyunsaturated fats but omega-6 fatty acids are mostly found in corn, safflower, soybean, and sunflower oil and omega-3 fatty acids are found in fish oil, canola oil, soybeans, flaxseed, and certain nuts and seeds. One study reported more depression in patients who had higher ratios of foods rich in omega 6 compared to those containing omega 3 fatty acids. (This imbalance has also been associated with heart disease.) The bottom line may be to increase intake of omega-3 rich foods, such as fish, nuts, and canola oil, and reduce consumption of foods containing omega-6 fatty acids, such as corn and sunflower oils.
Vitamins and Other Supplements. Certain B vitamins have been associated with some protection against depression.
Vitamin B-3 (niacin) is important in the production of tryptophan and is produced from processing vitamin B3 (niacin). Dietary sources of niacin include oily fish (such as salmon or mackerel), pork, chicken, dried peas and beans, whole grains, seeds, and dried fortified cereals.
Vitamin B-12 and calcium supplements may help reduce depression that occurs before menstruation. A 2001 study also suggested that calcium might help prevent postpartum depression.
Folate, a B vitamin, may enhance the effectiveness of SSRIs and other antidepressants.
Exercise
Increasingly studies are reporting major benefits from exercise for people with depression. The following are some examples:
A 2002 study reported that 55% of older women with depression that did not respond to medication improved with 10 weeks of exercise. (Only a third of women who did not exercise improved during that time.)
A 2000 study reported that 30 minutes of brisk exercise three times a week may be just as effective as medication in relieving the symptoms of mild to moderate depression and reduces the risk of relapse.
A 1999 study on exercise in the elderly reported that after 26 weeks, exercise was as effective as antidepressants. (Antidepressants relieved depression earlier, however.)
One study found that teenagers who were active in sports have a greater sense of well being than their sedentary peers; the more vigorously they exercised, the better their emotional health.
Aerobics. Either brief periods of intense training or prolonged aerobic workouts can raise chemicals in the brain, such as endorphins, adrenaline, serotonin, and dopamine that produce the so-called runner's high. And, of course, weight loss and increased muscle tone can boost self-esteem.
Yoga. Yoga practice, which involves rhythmic stretching movements and breathing have been found to positively affect mood and may have clinical potential as a technique for improving and stabilizing mood. One study, in fact, suggested that men actually may have better results with yoga than with aerobic exercise. In the study men experienced significantly lower levels of tension, fatigue, and anger after yoga than after swimming. (Yoga and swimming tended to produce equal benefits in women.)
Social Support
A strong network of social support is both important for prevention and recovery from depression. Support from family and friends must be healthy and positive; one study of depressed women showed, however, that overprotective as well as very distant parenting was associated with a slow recovery from depression. Studies indicate that people with strong spiritual faiths have a lower risk for depression. Such faith does not require an organized religion. People with depression might find solace from less structured sources, such as those that teach meditation or other methods for obtaining spiritual self-fulfillment.
Speak positve things over yourself...out loud. things such as : I am beautiful, people like me, I have favor everywhere I go. It may sound strange, but I do it everyday. The Bible says as yout think, so you are. Stop throwing yourself pitty parties, and dont get others to join in them with you. not to be insulting. Just know that everyday is a day that the Lord ahs made, and you should make yourself rejoice, and be glad in it regardless of your circumstances. Get out and do some activites, and pick up some hobbies. Excersize! Exercize releases endorphins that make you happy. Try these things and you wont ever be the same. it worked for me.
More Questions and Answers
- are there any personality book or sites to find out who i am?
- wht is pretorian such a wiseguy. His answer to my question about how to make my web pages fit the whole screev
- why do i feel so panicky while driving to work?
- What does smoking pure coke do to you? how long does it take to flush out of your system?
- How do i know if am gay?
- anyone knows of any paranoid personality disorder treatments?
- How can I fall asleep?
- how do you get over a fear of a skateboard after landing head first on the ground?