Ask HN: How do you deal with seasonal affective disorder?
I've known I've had this for a few winters now and I can feel it coming back now that it's getting colder. I do all the typical recommendations (Vitamin D3+B12, exercise, staying hydrated, getting 7+ hours of sleep every night) but I'd like to get any other tips on how to deal with it. Did you move somewhere to deal with SAD, and if so where, and did it help?
18 comments
Speaking from experience (lived in Alaska for over 20 years), I would suggest investing in an elliptical. A lot of people make the mistake of slacking on their cardio because lifting gets them to where they want to be physically. IMO you shouldn’t view cardio as exercise for your body, but as relief for your mind. Keep lifting and eating right, but make sure you get in some vigorous cardio (sweat and make yourself run out of breath). I would suggest doing your cardio in the morning before you start your day. When you get to the point where you’re feeling good about yourself, invest in some nice clothes and go show off a little! The attention might help distract you.
Totally agree on cardio. This is a must in any weather. Was just jogging this morning and got great ideas popped up in my mind all along.
5 miles flew by quick.
5 miles flew by quick.
Some suggestions:
- Try finding a sport you can perform together with others. For me this was climbing/bouldering - if you have a climbing hall near you, I can highly recommend this.
- Try building a social "net" that will catch you on the days you feel down and motivate you to keep on doing your activities. This helps me immensly, especially with exercising or sports.
- Think about getting a dog (or another pet). A dog will always motivate you to go outside and be there for you when you dont feel too good. If you are into pets, that is!
- Patients with "normal" depression are often told to reduce their sleeping hours to 5.5 - 6.5 per day. You should however consult a doctor before integrating this into your schedule. Consulting a doctor on this topic might be a good idea anyway. (In Germany, health insurance covers this - so I do not know if this is applicable to you.)
- Get some warm and weather-proof clothing (Thermo-pants, long underwear, fleece or softshell jacket). This makes going outside (and subsequently going anywhere) much more bearable.
- Think about "light therapy". Getting enough light in the morning can change your motivation for the day greatly.
Regardless of aforemnetioned ideas, I'd recommend on taking this issue to a psychiatrist. They are certainly more qualified to give advice than I am - and can, contrary to popular belief help you in more ways than just getting you medicated.
- Try building a social "net" that will catch you on the days you feel down and motivate you to keep on doing your activities. This helps me immensly, especially with exercising or sports.
- Think about getting a dog (or another pet). A dog will always motivate you to go outside and be there for you when you dont feel too good. If you are into pets, that is!
- Patients with "normal" depression are often told to reduce their sleeping hours to 5.5 - 6.5 per day. You should however consult a doctor before integrating this into your schedule. Consulting a doctor on this topic might be a good idea anyway. (In Germany, health insurance covers this - so I do not know if this is applicable to you.)
- Get some warm and weather-proof clothing (Thermo-pants, long underwear, fleece or softshell jacket). This makes going outside (and subsequently going anywhere) much more bearable.
- Think about "light therapy". Getting enough light in the morning can change your motivation for the day greatly.
Regardless of aforemnetioned ideas, I'd recommend on taking this issue to a psychiatrist. They are certainly more qualified to give advice than I am - and can, contrary to popular belief help you in more ways than just getting you medicated.
Move to somewhere that has warmth and blue skies. The blue skies help more than the warmth, so if you have to choose between them, take the blue skies.
I feel much better, and I have fewer chest problems.
I feel much better, and I have fewer chest problems.
Not everyone can just up and move
Or wants to. I live in grey Seattle, but I'd take it any day over sunny SF where vapid cab drivers pitch me their awful startup ideas.
Seems humorous to choose the place you live based on regional conversation topics with cab drivers.
Seems humorous to think my anecdote representing a larger regional culture was meant to be interpreted as an isolated incident.
It may seem stupid, but putting an extra tee-shirt helps a lot. Even without feeling cold, that extra bit of warmth remove a stressor which can tip the balance.
Slowing down a little helps, and erring towards the more comfortable.
The idea behind, is that if you are pushing to the max during summer when the conditions are favorable, then when the conditions are less favorable, you should allow some slack and not expect to be at the same levels, otherwise you will be burning out trying to compensate. (A car analogy : you wouldn't try to beat your lap time record on a rainy day).
Slowing down a little helps, and erring towards the more comfortable.
The idea behind, is that if you are pushing to the max during summer when the conditions are favorable, then when the conditions are less favorable, you should allow some slack and not expect to be at the same levels, otherwise you will be burning out trying to compensate. (A car analogy : you wouldn't try to beat your lap time record on a rainy day).
Trying to listen to how my circadian rhythms react to the cycle of light and darkness, and not to fight it. That generally means going to bed earlier and getting daylight during the morning commute.
If you can sit by a window in your office and work by natural light, do. Leaving the office every day for lunch and enjoying a few rays of sun on the way to the deli also helps, even if you’re bundled up.
If you can sit by a window in your office and work by natural light, do. Leaving the office every day for lunch and enjoying a few rays of sun on the way to the deli also helps, even if you’re bundled up.
Moved to CA from Canada.
I still can ski and do winter things here (Tahoe). I love winter-on-demand instead of being forced to misery 4-5 months a year (Eastern Ontario/Quebec).
Nothing else really worked for me and nothing can substitute lots of natural sun.
I still can ski and do winter things here (Tahoe). I love winter-on-demand instead of being forced to misery 4-5 months a year (Eastern Ontario/Quebec).
Nothing else really worked for me and nothing can substitute lots of natural sun.
Moving for one or two month to a warmer / more sunny location helps a lot. Doesn't have to be the whole winter to have a very positive effect for me.
Usually living in Austria, spending some time in Winter on the Canary Islands.
Usually living in Austria, spending some time in Winter on the Canary Islands.
Make sure you spend enough time outdoor too, especially during sunny hours. I recommend hiking and nordic walking. Once started, I forgot SAD.
Scandinavians say "there's no bad weather, just bad clothing".
Invest in some good termoactive clothing, avoid cotton underwear. Always take some warm drinks and extra cloth for remote trips. Enjoy the season!
Scandinavians say "there's no bad weather, just bad clothing".
Invest in some good termoactive clothing, avoid cotton underwear. Always take some warm drinks and extra cloth for remote trips. Enjoy the season!
How much vitamin D are you taking? Do you also add magnesium? Have you tried a sun lamp?
I put these lights through the house.
https://ausmalltech.com.au/products/yeelight-smart-led-ceili...
https://ausmalltech.com.au/products/yeelight-smart-led-ceili...
Heat lamps provide a full spectrum of artificial light, including near infrared. The clear bulbs would probably be more appropriate than the red-tinted ones. I have mine on a dimmer.
I’ve found that I have seasonal allergies well into the winter. I was surprised. Allergy meds made a big difference for me.
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