Has it really been 4 months since I wrote in here? It's a little sad, but I have been busy making waves elsewhere in my life. I am going to try to write here more. For now I will plagiarize myself and leave you with an article I wrote in December... because I'm lazy. You can now read my monthly Health and Wellness column in V-RAG magazine. Pick it up in coffee shops, book shops, and lobbies around town or check it out here:SAD? 7 Tips For a Depression-Free Vancouver Winter
Many people, after a few months of very little sun, find themselves thinking that life is just divided between the horrible and the more miserable. It’s natural to an extent.
Health surveys have found that depression is one of the most serious health concerns facing the queer community today. Are you depressed? Depression differs from natural sadness in that it is a very persistent feeling of unhappiness. The symptoms can be emotional or physical. Is your sleep disrupted? Do you have trouble concentrating? Do you feel persistently hopeless? Talk to your doctor. If your trigger is the winter gloom, your doctor might call it Seasonal Affective Disorder (SAD). Whether you are depressed or just want to take preventative steps to stay healthy, here are some tips to get you living life to the fullest.
1) Replace the sun and take Vitamin D - High dose Vitamin D (2000IU per day or equivalent) will help your body produce substances called catecholamines which help with mood. Vitamin D works together with sunlight. So get a tanning package. Yup, I’m recommending tanning to help with depression. Just don’t overdo it! You might also try a light therapy device. These provide harmless bright light which has been proven to increase mood in people who are sunlight deprived.
2) Eat lots of greens – Leafy green vegetables increase the amount of folate in your system. This will help your body produce serotonin, a neurotransmitter which boosts your mood. Drop the coffee and replace it with vegetable juices. Dehydration can also mimic depressive symptoms.
3) Get regular sleep – Too much sleep is just as detrimental to your mood as not enough. The real key is to get your regular 6-8 hours at the same time each night. Don’t provide your body with more challenges by messing with your internal clock and your body’s cycles.
4) Exercise – Keeping your blood flowing goes a long way to helping depression. Your routine doesn’t have to include hardcore gym workouts. Go for a walk or just dance around in your living room. I bet you have never felt worse after a little bit of exercise.
5) Socialize and make friends – Studies show that the number of quality friendships one has is an important determinant of health. Isolation is a bit of an issue with some queer folks. Begin by attending events in a safe social environment. Guys, kill two birds with one stone. Try attending Gay Men’s Yoga on Friday nights at Scotiabank Dance Centre provided by HIM. Pay by donation. Details at www.checkhimout.ca
6) Relax and unwind – Free your mind every once in a while. Stress contributes to depression and confuses recovery. Consider meditating. Phone QMUNITY at 604 684-5307 to ask about their weekly mindfulness group or look up your local Shambhala centre. Use this time to reacquaint with your fundamentals. Knowing yourself and your direction is essential to cultivating hope.
7) Seek Counselling – Counsellors can provide a well needed perspective. Cognitive and psychodynamic therapies are proven effective in treatment of depressive symptoms. You may have an EAP program through work or extended health benefits which will cover the cost. There are also community agencies which provide low cost counselling services.
- Jason Keller, Community Counsellor,
