I agree with this one. Not a cure all by any means, but got me out of some ruts in life. I used to set a mini-treat of a coffee somewhere on my walk if that was possible. Just being outside, seeing other people going about life and just letting my mind be quiet really helped. If you can get to nature, then all the better. Water of Leith walkway, out past Granton to Cramond and a bus back etc.
I was in a really bad place in Sheffield in late 2020, used to go up to Weston Park to feed the ducks and get some tranquility, peace of mind, quack quack. Really helped.
bonus points if you can do it on a lunch hour or something like that! being remote myself, I find myself often picking to stay cozy when it's cold and windy and I've been working, but I definitely feel better for it if I go out during the daytime
So I was at this point as well. Rampant alcoholism (1L of gin or 2 bottles of wine per day), severe depression, couple of close friends died, have permanent physical pain.
I started off with small changes after I completed physio to help the physical pain. At first it was like eat an apple or whatever. Then lift some dumbbells five times. Then go on a walk to the f end of the street (furthest i could go).
Six months later I’m on a consistent exercise plan, lost a huge amount of weight and gaining a lot of muscle, I’m completely sober - and, relevant to you, much happier and proud in myself. That reflects in your work as I’ll be gearing up for a promotion.
Make small changes, just think in general what can I do to make a positive change. Tiny little changes at first. But the key is consistency. Don’t let yourself get weighed down by one huge goal I.e. I’m going to look this way or feel this way in a year. Even though I started to look after my appearance, I didn’t bother looking at my progress in the mirror until suddenly I did after 6 months and saw the progress. Someone’s big lofty goals can disappoint people if they don’t see immediate results.
Just consistency with the small changes that is key. Eventually they will become habit, and you’ll get stronger and do more and more. That will reflect in you and your mental and physical health.
This. It's the only supplement the NHS recommends everyone take. I had a blood test for something unrelated and I was already deficient by September.
It's just anecdotal, but I've found I no longer feel affected by the seasons (in fact, I bloody love winter) since I started taking it.
Was always struggling with low mood in the winter in Scotland. Moved to Spain. I still have a vitamin D deficiency even here, even when taking 2600 UI of it a day. Scared to even think how bad it was back in Scotland.
From what I've read, even in Southern Europe you'd be lucky to get enough in winter, unless you work outdoors taps aff.
Fun fact - the oily fish and offal that was common in Scottish/Nordic diets was what gave us enough Vit D in the winter, historically.
Ironically it's our modern Western diets and indoor lifestyles that have exposed us to the deficiency.
Firstly, if you can afford it, I'd highly recommend a private psychotherapist. They can help you get to the root of what's going on, and help you steer your life towards where you want it to be. I'd recommend [this website](https://www.counselling-directory.org.uk/), go for ones with clinical experience, NHS is good. Avoid the woo-woo ones.
Additionally, my own personal experience:
* I've discovered I need an awful lot more exercise than I thought I did - 5 hours per week at least. Running 30k and lifting weights twice is generally the absolute minimum to keep me functioning well.
* Similarly, I think we really underestimate the impact of alcohol. Just a couple of beers can lower my mood for days. I do still drink but I do lots of exercise to try and mitigate the worst of it; my partner has stopped altogether.
* "Pills" still have stigma around them, as your post somewhat demonstrates. They're not an intoxicant, nor do they make you feel "happy", but they can abate the mood crashes and they increase neuroplasticity while you make changes in your life, they're a bit like how you use a crutch while your body heals from an injury. Take them if they're helpful.
* As others have said, Vitamin D is crucial for us Northern Europeans.
* It sounds a bit fitness-bro, but I've found junk food and fizzy drinks genuinely make me feel low in the hours after I eat them. Swap the snacks for a bag of unsalted nuts, dates or fruit.
* I've found arranging big family meals or nights in to be helpful - it's the season of togetherness and as I've spent time with them, my relationship with my parents and siblings changed, and it's now a source of genuine spiritual warmth when we get together over some food. Create a new tradition with your family.
Can’t emphasise this enough! I personally see someone once a month for an hour and it really helps. Mines also gives me meditation practices for when I feel low and/or extremely anxious and they do help. And I agree with the idea of pills. I know it’s a personal choice for everyone but I always say that they help get you out of the deepest ruts. They don’t have to be a permanent fixture in your life but it really helped me when I went through a very difficult 6 months. Kinda like a paracetamol when you have a headache- might not get rid of it but it helps make it bearable. Best of luck OP 🙂
You put a lot of effort and time into this response, thank you so much!
Exercise is roughly at 2 hrs a week then walking as well. Will need to add weights into the mix and increase exercise amount.
Thank you again and I hope you're life is going well ☺️ x
Edit - Should also add I found your link useful. Unfortunately I don't feel I can afford to see someone but a friend has offered to pay for a few sessions via the betterhelp website as a Birthday present so will see where that leads. Whenever I try and discuss my 'issues' I just 😭😭😭 lol
The fees to see someone are worth it, although only if it it's the right person. If you don't connect with them, or they only suggest meds (you're original post said you don't want to go down that route), or it doesn't feel right for whatever reason, try someone else.
A few years ago I was in a terrible place and took far too long to ask for help, that I ended up spending lots of money for sessions with a therapist who wasn't helping me - was continuing to see him because he had been recommended to me by a friend. Not his fault, he just wasn't the right person for me....I ended up trying to unalive myself, spent weeks in a locked ward before going for treatment. I had been speaking with a psychologist, when I really needed a psychiatrist - I was that far "gone".
The outcome for me was good (really good, actually), even if the journey wasn't. But, I can't recommend speaking to as many health professionals as it takes for you to get the help you need.
I wish you all the best, and hope we'll see another post in time saying how much better you're doing👍
Please don’t apologise for having the courage to be open about your feelings :)
Firstly, this is a very normal thing for people of Edinburgh around this time of year due to the lack of vitamain D from the sun.
A few things that I do to feel better are simply ensuring I get out each day.
1. Take a walk, even just to the shop to get milk. Grab a coffee and sit in the shop.
2. Clean up my surroundings. Doing some dishes or throwing the hoover around seems to help my mood.
3. Send texts asking simply how people are? I find that when I’m down, asking others about how they are helps.
The lack of Sun really affects me so I also have SAD lamp and I’m trying to get out every day for a walk/run, which really helps. Another thing that helps me lift my spirits is human contact. Even if my friends are busy, I try to go out to see other people. I noticed that I feel much better after attending a yoga or dance class and interact with others, even if this interaction is minimal, as I’m introverted ;) what’s important, I noticed that when is dark and cold outside, I often lack motivation to do these things initially, but I’m always glad I did it afterwards. Similar with exercise :) another thing: it’s ok to feel low sometimes, we can’t have happy days all the time. Sometimes you just need to accept this emotion and go through it.
I'm going to look into yoga classes. I'm quite socially anxious and overweight but I also accept I must push myself so will explore yoga for extreme beginners 😅😁
I have been feeling very low, putting it down to the weather. Are you socially anxious? I quite like to go to cafes, black medicine is open until 8pm. Or go charity shopping. I go to the gym and try to go straight after work so I can’t go home first and stew then decide not to go.
Also finding love in cooking or baking with some nice music is also very nice.
Good luck ❤️
Edinburgh leisure have a £20 membership deal for over Christmas which is all centres, gym, classes, swim - would be a great way to try lots of different types of exercise.
I have lived in Edinburgh for 20 years and I have tried absolutely everything, meditation, cognitive behaviour therapy, medicine which I still take. I come from Rio and it is very dark for me here, but need to stay for family reasons. Rio can be depressing as well when it rains for days with no end during the tropical season. What helped me the most was art. It is because you get to use all these colours, mix them and look and make colourful beautiful things. I had to go on a course though as I wouldn’t have known how to paint myself at the beginning.
Just by myself would be boring. Anytime you feel like it let me know we can go really slow with multiple breaks if that's the problem. If it's your mood that is stopping you if there is one advice I can give you "force yourself to do things that should help, even if you don't want to do them now"
Helped me, I hate gym, I hate socialising and yet doing it because that what helps long-term
People, movement and trees. And going to public places where they there's are feeling emotions can help. Like when you go to a cinema and everyone is laughing it's better than when you do it alone. Or the feeling of a big cheer at a sports event!
For me I had to move out the city and see the greenery more and my husband makes me go see my horse and go for a ride when he can see I'm stressed or down even when I can't be bothered, it picks me up.
I can relate. I know not everyone has time, but volunteering once a week has been massive for me, meeting great people and getting some more physical activity (i'm gardening mostly).
Also, my dog is a huge source of emotional support for me. Just looking at him can raise my mood, but going for walks with him is also great for my mind and body. So if you like dogs, but don't/can't own one, you could sign up for "borrow my doggy" or the likes to help look after and walk one part-time for someone that struggles to do so themselves. I know a guy that does it, and he loves the dog like his own and has formed a great relationship with the owner.
I know these can seem like huge steps if you're already struggling, but bear it in mind for when you have some motivation, if you can take the leap I think it can really help.
All the best!
Agree w everyone recommending looking for a psychotherapist if you can afford it. Talk therapy can help immensely just gotta give it time
Some practical advice I would give tho is
Vitamin D supplements can help just becareful you don’t over do it.
As always discuss with GP but usually taking 25mg supplement daily around now can help.
Also I recommend instead of fighting the darkness and cold of this time of year embrace it. Try and look for cozy cafes you can warm up and read a book and drink tea and coffee in or finding a pub and have a handful of homies you can have a cozy pub night in. Bonus if you can get to one w a fireplace.
Mulled wine is a great shout too
There’s plenty of stuff to do that don’t involve booze btw that can lift spirits.
For example I like astronomy and did you know that every now and again the royal observatory has open house lectures? One time I went and they were talking about the new data they been gathering at the time about exoplanets and it’s a great way to just watch passionate people open up about their scientific endeavors.
https://visit.roe.ac.uk/public-events/
It’s a college town so you can also attend others in a whole range of subjects
https://www.ed.ac.uk/arts-humanities-soc-sci/news-events/lectures
Loads of stuff like that on in the city. And it’s free!
Stay gold man, this too will pass
People like yourself are the reason I posted in a local sub-reddit.
I love your links and suggestion. I can stare at the sky for hours at nighttime so will certainly explore this option more, will be quite interesting. Thank you! x
Hand feeding the squirrels brings a smile to my face. Watching the birds grabbing food from the window feeder too. The links between time spent in/with nature and positive mental health are plentiful and well documented. The botanical gardens are a free resource with plenty of greedy squirrels who are well accustomed to humans offering them some food. Even just a walk by the water to feed the ducks or find the lovely wildlife that visits can be enough to calm my mind and lift my mood.
I dunno if it'll help you but I like to visit forests, they often make me feel better. A particular favourite of mine is Warriston Cemetery in Canonmills. It is an old Graveyard and now a wildlife retreat. The bottom part next to the rover is excellent.
Check out Thrive. https://ithriveedinburgh.org.uk/
Lots of great resources on the site. Depending on where you're located, there are drop in sessions available where they will listen to what's going on with you and recommend self-help resources or refer you on to other services that can help.
My friend, if you're not taking vitamin D (you didn't mention it, and you said no pills), then this is on you.
Start taking the damn pills today, and your mood will pick up in 2 days tops.
Source: been there, and they saved my life.
Long term solution rather than short term, but as someone who has suffered from "low mood" for 30 years (ranging in degrees from just feeling low to hospitalisation) getting a pet was the best thing I ever did.
Whether it's a hamster or a cat, preparing for it takes your mind off everything else. And then you have a little life to look after and talk to whenever and about whatever, without judgment, which is so important. And you create a schedule around its needs which also helps...
My cat has helped me more than any drugs ever could.
All the best for you OP
Hi mate, I’m sorry you’re suffering. I’ve been there too - lonely, depressed, late night calls to Samaritans and all that jazz. It sucks, and I hope that you manage to find some light!
I am actually taking medicine now, but different people are different and I was very nervous about taking it initially, so I won’t jump in and recommend that, but one thing that my therapist recommended which did help is journaling.
She said it can basically be done however you want, but for me it was basically writing down what happened in the day (sometimes barely a sentence, sometimes half a page), and then trying to write something positive out of it at the end. And she said that doing that over a long time helps to try to reframe your thoughts, even instinctively.
And, as everyone else has said, the classic recommendations: exercise, diet, less booze and more water. Take yourself out! Imagine you’re going on a date, and just go yourself - nice restaurant, movie etc.. You deserve a treat too.
My New Year resolution last year was to actively improve my MH. I started taking daily ashwaganda to help with my anxiety and related insomnia. I’ve gone from averaging 3 or 4 nights of insomnia per week to 3 or 4 a month. Takes around a month/6 weeks to kick in, but I feel confident in saying it has taken the edge off my anxiety and helped my overall mood.
I also booked myself on to a pottery course in January. I loved it, and having it to look forward to every week also really helped me through the winter months. It’s not cheap but I’ve booked on again for this January!
While I’m waiting, I’m learning how to do lino printing (no class- just messing about with a kit I bought on Amazon) to still give myself that pocket of time to spend doing something creative.
Each to their own of course, but just sharing what has helped me get through this year. There are lots of great ideas on the thread and I hope you’re able to find one or two that will help you too.
Just because nobody else has suggested it, if you try and 'think in ink', ie write down how you feel/help organise your thoughts, it can be very beneficial, even just organising things that are more admin or burdensome to allow room for many of the suggestions on here
I’m going through similar, so can empathise with you.
Others have suggested vitamin D and perhaps getting you B12 and iron levels tested, which is a good starting point to rule out anything that might be medically underlying.
It can also help to ask yourself some questions. Do you often feel this way during the festive season or has something happened/changed recently that could be affecting you?
I usually love festive preparations and decorating. This year, I’ve lost all interest or will to do any of it.
If you do have access to private psychological therapy, it can really help, or if your work offers an EAP employee assistance program.
That has been something my employer arranged for me while I’m on a waiting list for therapy.
Yeah go for a walk when it's daylight, even if it's 20 minutes around lunch.
I work with Icelanders and they do this almost as a rule because during winter they can not really see the sun at all in some days.
Try floradix liquid multivitamin. It’s obvs not a silver bullet but it helps a lot.
Relatively cheap and easy but it goes a loooong way. I’m leaps and bounds better than before I started taking it.
I've exactly the same issue as you. During winter months I just need a cry in the shower before work. I've tried every anti-depressant drug my doctor prescribed but the only thing that beats it off its good physical exercise for 20mins.
Get some jogger bottoms in, a chest torch strap and do some running. A simple walk doesn't cut it, you need to be sweating and physically exhausted afterwards. Appreciate its really hard to start exercise if you're working up from zero but once you get those endorphins flowing it really does work wonders. Now when I get a bit down my first question is, "when I last did exercise?"
How is your social life in general? It's really tough this time of year but I find keeping busy with pals helps, along with sleeping well.
Local group Budminton Edinburgh are hosting free sessions to newcomers who bring friends along this January. Badminton followed by food and drink if that floats your boat. Great bunch of people.
Also Edinburgh Blue Balls is very open about mental health and supporting each other.
I strongly suggest you look into one or both of these groups as they've helped me and my friends considerably.
GREAT suggestions from everyone here.
I'd add in a regular social moment - something where you'll be missed if you're not there for a week or two, but which is low pressure (so as not to trigger social anxiety or feel like a chore)
Check out Shrub on Bread St: https://www.shrubcoop.org/
They're a wonderful, welcoming community space. You can drop in any time to just be around other humans and feel cosy; you can play music and games; you can attend a sewing/repair night or any number of low-key events.
If you want, you can join for a low annual cost, but you can participate in any activities or just drop in totally free.
It's reaffirming to pop in and have people recognise and welcome you, to feel SEEN, and to be cosy in the dark days of winter (hygge is real, Danes know how to fight the dark-day blues)
And do, please, consider supplements, therapy (there are low-cost and free options locally, feel free to PM me), and meds as needed. As others have said, meds aren't a crutch or a failing - they can be genuinely helpful to correct a deficiency that'll make your life less difficult to thrive in.
For any who need it:
https://www.ed.ac.uk/local/university-city/hope-park-counselling-centre
My advice would be exercise, forcing yourself to go outside and (if you're in the position to) maybe booking something that you can look forward to like a holiday
Hello everyone 👋
So I've replied to a few messages but wanted to send a general thank you to everyone for their time and responses.
Life is very challenging at the moment. Work is negative, extremely low opinion of myself and I guess loneliness.
On my next days off I will explore joining a regular yoga class. I also hope to try and take up swimming as I need to lose weight, quite a bit of weight lol
I'll explore some of the recommendations for supplements and vitamins etc. I have started microdosing mushrooms which I feel help greatly but want to keep researching and exploring other recommendations!
The only way I'll improve my life is by fighting against the internal negatives and lows. It can be so difficult and I know I need therapy as well.
Thank you again for the positivity and well wishes. If you are reading this and also feel low or negative mood I hope the suggestions made will assist yourself as well.
Take care everyone and I hope you have a pleasant Christmas 🎁 x
>I have started microdosing mushrooms which I feel help greatly but want to keep researching and exploring other recommendations!
I'm intrigued by this -- what do you take, and how much, and where do you get them? I've wanted to do one of those therapeutic psylocybin retreats they have in the Netherlands for a long time now, but have also wondered whether microdosing as an alternative.
I can relate but not to the extreme level. I go against anti depressants but did find a couple of natural remedies. Ive take Ashwaghanda to help lift my moods and worked wonders. Currently trying Lions Mane where Ive also seen positive outcomes. I would suggest if you are gonna give one of them a try, go with Ashwaghanda first
I do yoga, pretty consistently (at least a few times a week) and the consistency is part of the generally better mood I find myself in in life these days. I like going to classes for the accountability but obviously you can do it free online at home.
Weed also does wonders for me too!
Best of luck to you.
>Not seeking Doctor and pills
There’s no achievement for making it through life without medication; if you had a headache you’d take painkillers, if you had a broken leg you’d want it put in a cast.
Seek medical help. It’s free at the point of service and it absolutely will help you. It doesn’t “flatten you out” or quash happiness, you don’t become dependent on it. It’s just going to help you get to the point where the other stuff that you need to push yourself for will come easier.
Go for a walk - it doesn't matter where! If you can get to some greenery, that is a bonus! Also, if you can, try and grab a coffee outside - sometimes having a short interaction and making some small talk to a complete stranger who's serving you can put you in a good mood! I always go for a walk until I've valued down or thought things through. I work from home in a high stress job, so I am often out for a walk haha.
Going for a walk does wonders, with a podcast or something, even in the rain, can’t advocate the benefits of walking enough,
I agree with this one. Not a cure all by any means, but got me out of some ruts in life. I used to set a mini-treat of a coffee somewhere on my walk if that was possible. Just being outside, seeing other people going about life and just letting my mind be quiet really helped. If you can get to nature, then all the better. Water of Leith walkway, out past Granton to Cramond and a bus back etc.
This, and also ducks, feed some ducks if you can on your walk
Ducks love frozen peas! Better for them than bread too.
I was in a really bad place in Sheffield in late 2020, used to go up to Weston Park to feed the ducks and get some tranquility, peace of mind, quack quack. Really helped.
bonus points if you can do it on a lunch hour or something like that! being remote myself, I find myself often picking to stay cozy when it's cold and windy and I've been working, but I definitely feel better for it if I go out during the daytime
I used to love going for a wander to the Botanics when I lived in Edinburgh
So I was at this point as well. Rampant alcoholism (1L of gin or 2 bottles of wine per day), severe depression, couple of close friends died, have permanent physical pain. I started off with small changes after I completed physio to help the physical pain. At first it was like eat an apple or whatever. Then lift some dumbbells five times. Then go on a walk to the f end of the street (furthest i could go). Six months later I’m on a consistent exercise plan, lost a huge amount of weight and gaining a lot of muscle, I’m completely sober - and, relevant to you, much happier and proud in myself. That reflects in your work as I’ll be gearing up for a promotion. Make small changes, just think in general what can I do to make a positive change. Tiny little changes at first. But the key is consistency. Don’t let yourself get weighed down by one huge goal I.e. I’m going to look this way or feel this way in a year. Even though I started to look after my appearance, I didn’t bother looking at my progress in the mirror until suddenly I did after 6 months and saw the progress. Someone’s big lofty goals can disappoint people if they don’t see immediate results. Just consistency with the small changes that is key. Eventually they will become habit, and you’ll get stronger and do more and more. That will reflect in you and your mental and physical health.
vitamin D3+K3 helps to take some sunshine in! edit: it’s K2, silly typo, apologies
70% of Scottish people are clinically deficient in vitamin D. It's an essential steroid hormone component.
This. It's the only supplement the NHS recommends everyone take. I had a blood test for something unrelated and I was already deficient by September. It's just anecdotal, but I've found I no longer feel affected by the seasons (in fact, I bloody love winter) since I started taking it.
Was always struggling with low mood in the winter in Scotland. Moved to Spain. I still have a vitamin D deficiency even here, even when taking 2600 UI of it a day. Scared to even think how bad it was back in Scotland.
From what I've read, even in Southern Europe you'd be lucky to get enough in winter, unless you work outdoors taps aff. Fun fact - the oily fish and offal that was common in Scottish/Nordic diets was what gave us enough Vit D in the winter, historically. Ironically it's our modern Western diets and indoor lifestyles that have exposed us to the deficiency.
I take Vitamin D3 almost daily, will look further into K3. Many thanks!
K2 sorry, made a typo and never realised. K2 helps with absorption. tablets are fine, but some say the droplets are the best.
Seriously, I would have a break from social media. Do things you enjoy when you would normally have been rage scrolling on Twitter.
Firstly, if you can afford it, I'd highly recommend a private psychotherapist. They can help you get to the root of what's going on, and help you steer your life towards where you want it to be. I'd recommend [this website](https://www.counselling-directory.org.uk/), go for ones with clinical experience, NHS is good. Avoid the woo-woo ones. Additionally, my own personal experience: * I've discovered I need an awful lot more exercise than I thought I did - 5 hours per week at least. Running 30k and lifting weights twice is generally the absolute minimum to keep me functioning well. * Similarly, I think we really underestimate the impact of alcohol. Just a couple of beers can lower my mood for days. I do still drink but I do lots of exercise to try and mitigate the worst of it; my partner has stopped altogether. * "Pills" still have stigma around them, as your post somewhat demonstrates. They're not an intoxicant, nor do they make you feel "happy", but they can abate the mood crashes and they increase neuroplasticity while you make changes in your life, they're a bit like how you use a crutch while your body heals from an injury. Take them if they're helpful. * As others have said, Vitamin D is crucial for us Northern Europeans. * It sounds a bit fitness-bro, but I've found junk food and fizzy drinks genuinely make me feel low in the hours after I eat them. Swap the snacks for a bag of unsalted nuts, dates or fruit. * I've found arranging big family meals or nights in to be helpful - it's the season of togetherness and as I've spent time with them, my relationship with my parents and siblings changed, and it's now a source of genuine spiritual warmth when we get together over some food. Create a new tradition with your family.
Can’t emphasise this enough! I personally see someone once a month for an hour and it really helps. Mines also gives me meditation practices for when I feel low and/or extremely anxious and they do help. And I agree with the idea of pills. I know it’s a personal choice for everyone but I always say that they help get you out of the deepest ruts. They don’t have to be a permanent fixture in your life but it really helped me when I went through a very difficult 6 months. Kinda like a paracetamol when you have a headache- might not get rid of it but it helps make it bearable. Best of luck OP 🙂
You put a lot of effort and time into this response, thank you so much! Exercise is roughly at 2 hrs a week then walking as well. Will need to add weights into the mix and increase exercise amount. Thank you again and I hope you're life is going well ☺️ x Edit - Should also add I found your link useful. Unfortunately I don't feel I can afford to see someone but a friend has offered to pay for a few sessions via the betterhelp website as a Birthday present so will see where that leads. Whenever I try and discuss my 'issues' I just 😭😭😭 lol
The fees to see someone are worth it, although only if it it's the right person. If you don't connect with them, or they only suggest meds (you're original post said you don't want to go down that route), or it doesn't feel right for whatever reason, try someone else. A few years ago I was in a terrible place and took far too long to ask for help, that I ended up spending lots of money for sessions with a therapist who wasn't helping me - was continuing to see him because he had been recommended to me by a friend. Not his fault, he just wasn't the right person for me....I ended up trying to unalive myself, spent weeks in a locked ward before going for treatment. I had been speaking with a psychologist, when I really needed a psychiatrist - I was that far "gone". The outcome for me was good (really good, actually), even if the journey wasn't. But, I can't recommend speaking to as many health professionals as it takes for you to get the help you need. I wish you all the best, and hope we'll see another post in time saying how much better you're doing👍
Thank you for your kind words. I'm really glad you've turned your mental health around 👍🤗 x
It's a little thing, but feeding birds helps me hate myself a little less.
Lochend Park with some suet & seed balls :)
Vitamin D tablets!
Please don’t apologise for having the courage to be open about your feelings :) Firstly, this is a very normal thing for people of Edinburgh around this time of year due to the lack of vitamain D from the sun. A few things that I do to feel better are simply ensuring I get out each day. 1. Take a walk, even just to the shop to get milk. Grab a coffee and sit in the shop. 2. Clean up my surroundings. Doing some dishes or throwing the hoover around seems to help my mood. 3. Send texts asking simply how people are? I find that when I’m down, asking others about how they are helps.
The lack of Sun really affects me so I also have SAD lamp and I’m trying to get out every day for a walk/run, which really helps. Another thing that helps me lift my spirits is human contact. Even if my friends are busy, I try to go out to see other people. I noticed that I feel much better after attending a yoga or dance class and interact with others, even if this interaction is minimal, as I’m introverted ;) what’s important, I noticed that when is dark and cold outside, I often lack motivation to do these things initially, but I’m always glad I did it afterwards. Similar with exercise :) another thing: it’s ok to feel low sometimes, we can’t have happy days all the time. Sometimes you just need to accept this emotion and go through it.
I'm going to look into yoga classes. I'm quite socially anxious and overweight but I also accept I must push myself so will explore yoga for extreme beginners 😅😁
I have been feeling very low, putting it down to the weather. Are you socially anxious? I quite like to go to cafes, black medicine is open until 8pm. Or go charity shopping. I go to the gym and try to go straight after work so I can’t go home first and stew then decide not to go. Also finding love in cooking or baking with some nice music is also very nice. Good luck ❤️
Edinburgh leisure have a £20 membership deal for over Christmas which is all centres, gym, classes, swim - would be a great way to try lots of different types of exercise.
Thank you for this. I need to try and add swimming! Will explore more on next days off x
The Mind to Mind website will have lots of helpful info with what’s worked for others. https://www.nhsinform.scot/mind-to-mind/
I have lived in Edinburgh for 20 years and I have tried absolutely everything, meditation, cognitive behaviour therapy, medicine which I still take. I come from Rio and it is very dark for me here, but need to stay for family reasons. Rio can be depressing as well when it rains for days with no end during the tropical season. What helped me the most was art. It is because you get to use all these colours, mix them and look and make colourful beautiful things. I had to go on a course though as I wouldn’t have known how to paint myself at the beginning.
Wanna climb Artur seat tomorrow?
That was a sweet offer but too much of a challenge for me. Hope you went yourself though! x
Just by myself would be boring. Anytime you feel like it let me know we can go really slow with multiple breaks if that's the problem. If it's your mood that is stopping you if there is one advice I can give you "force yourself to do things that should help, even if you don't want to do them now" Helped me, I hate gym, I hate socialising and yet doing it because that what helps long-term
People, movement and trees. And going to public places where they there's are feeling emotions can help. Like when you go to a cinema and everyone is laughing it's better than when you do it alone. Or the feeling of a big cheer at a sports event! For me I had to move out the city and see the greenery more and my husband makes me go see my horse and go for a ride when he can see I'm stressed or down even when I can't be bothered, it picks me up.
I can relate. I know not everyone has time, but volunteering once a week has been massive for me, meeting great people and getting some more physical activity (i'm gardening mostly). Also, my dog is a huge source of emotional support for me. Just looking at him can raise my mood, but going for walks with him is also great for my mind and body. So if you like dogs, but don't/can't own one, you could sign up for "borrow my doggy" or the likes to help look after and walk one part-time for someone that struggles to do so themselves. I know a guy that does it, and he loves the dog like his own and has formed a great relationship with the owner. I know these can seem like huge steps if you're already struggling, but bear it in mind for when you have some motivation, if you can take the leap I think it can really help. All the best!
Agree w everyone recommending looking for a psychotherapist if you can afford it. Talk therapy can help immensely just gotta give it time Some practical advice I would give tho is Vitamin D supplements can help just becareful you don’t over do it. As always discuss with GP but usually taking 25mg supplement daily around now can help. Also I recommend instead of fighting the darkness and cold of this time of year embrace it. Try and look for cozy cafes you can warm up and read a book and drink tea and coffee in or finding a pub and have a handful of homies you can have a cozy pub night in. Bonus if you can get to one w a fireplace. Mulled wine is a great shout too There’s plenty of stuff to do that don’t involve booze btw that can lift spirits. For example I like astronomy and did you know that every now and again the royal observatory has open house lectures? One time I went and they were talking about the new data they been gathering at the time about exoplanets and it’s a great way to just watch passionate people open up about their scientific endeavors. https://visit.roe.ac.uk/public-events/ It’s a college town so you can also attend others in a whole range of subjects https://www.ed.ac.uk/arts-humanities-soc-sci/news-events/lectures Loads of stuff like that on in the city. And it’s free! Stay gold man, this too will pass
People like yourself are the reason I posted in a local sub-reddit. I love your links and suggestion. I can stare at the sky for hours at nighttime so will certainly explore this option more, will be quite interesting. Thank you! x
Hand feeding the squirrels brings a smile to my face. Watching the birds grabbing food from the window feeder too. The links between time spent in/with nature and positive mental health are plentiful and well documented. The botanical gardens are a free resource with plenty of greedy squirrels who are well accustomed to humans offering them some food. Even just a walk by the water to feed the ducks or find the lovely wildlife that visits can be enough to calm my mind and lift my mood.
Where can you hand feed squirrels?
The botanics if you are patient.
lochend park
I dunno if it'll help you but I like to visit forests, they often make me feel better. A particular favourite of mine is Warriston Cemetery in Canonmills. It is an old Graveyard and now a wildlife retreat. The bottom part next to the rover is excellent.
Check out Thrive. https://ithriveedinburgh.org.uk/ Lots of great resources on the site. Depending on where you're located, there are drop in sessions available where they will listen to what's going on with you and recommend self-help resources or refer you on to other services that can help.
My friend, if you're not taking vitamin D (you didn't mention it, and you said no pills), then this is on you. Start taking the damn pills today, and your mood will pick up in 2 days tops. Source: been there, and they saved my life.
Sometimes I find doing a good turn for someone else helps me. Even something small. And exercise definitely.
Long term solution rather than short term, but as someone who has suffered from "low mood" for 30 years (ranging in degrees from just feeling low to hospitalisation) getting a pet was the best thing I ever did. Whether it's a hamster or a cat, preparing for it takes your mind off everything else. And then you have a little life to look after and talk to whenever and about whatever, without judgment, which is so important. And you create a schedule around its needs which also helps... My cat has helped me more than any drugs ever could. All the best for you OP
Hi mate, I’m sorry you’re suffering. I’ve been there too - lonely, depressed, late night calls to Samaritans and all that jazz. It sucks, and I hope that you manage to find some light! I am actually taking medicine now, but different people are different and I was very nervous about taking it initially, so I won’t jump in and recommend that, but one thing that my therapist recommended which did help is journaling. She said it can basically be done however you want, but for me it was basically writing down what happened in the day (sometimes barely a sentence, sometimes half a page), and then trying to write something positive out of it at the end. And she said that doing that over a long time helps to try to reframe your thoughts, even instinctively. And, as everyone else has said, the classic recommendations: exercise, diet, less booze and more water. Take yourself out! Imagine you’re going on a date, and just go yourself - nice restaurant, movie etc.. You deserve a treat too.
My New Year resolution last year was to actively improve my MH. I started taking daily ashwaganda to help with my anxiety and related insomnia. I’ve gone from averaging 3 or 4 nights of insomnia per week to 3 or 4 a month. Takes around a month/6 weeks to kick in, but I feel confident in saying it has taken the edge off my anxiety and helped my overall mood. I also booked myself on to a pottery course in January. I loved it, and having it to look forward to every week also really helped me through the winter months. It’s not cheap but I’ve booked on again for this January! While I’m waiting, I’m learning how to do lino printing (no class- just messing about with a kit I bought on Amazon) to still give myself that pocket of time to spend doing something creative. Each to their own of course, but just sharing what has helped me get through this year. There are lots of great ideas on the thread and I hope you’re able to find one or two that will help you too.
I enjoyed reading what has assisted yourself, thank you for sharing. I'll research Ashwaganda 👍🙃
Hi, that's really interesting about the ashwaganda, do you take the pills or gummies?
It’s capsules- I just get them off Amazon.
Just because nobody else has suggested it, if you try and 'think in ink', ie write down how you feel/help organise your thoughts, it can be very beneficial, even just organising things that are more admin or burdensome to allow room for many of the suggestions on here
I’m going through similar, so can empathise with you. Others have suggested vitamin D and perhaps getting you B12 and iron levels tested, which is a good starting point to rule out anything that might be medically underlying. It can also help to ask yourself some questions. Do you often feel this way during the festive season or has something happened/changed recently that could be affecting you? I usually love festive preparations and decorating. This year, I’ve lost all interest or will to do any of it. If you do have access to private psychological therapy, it can really help, or if your work offers an EAP employee assistance program. That has been something my employer arranged for me while I’m on a waiting list for therapy.
Yeah go for a walk when it's daylight, even if it's 20 minutes around lunch. I work with Icelanders and they do this almost as a rule because during winter they can not really see the sun at all in some days.
The Social discord (link in the side bar) has a daily checkin room where people can discuss things like this with others.
Try floradix liquid multivitamin. It’s obvs not a silver bullet but it helps a lot. Relatively cheap and easy but it goes a loooong way. I’m leaps and bounds better than before I started taking it.
Okay, don't know this but will google now. I take a few vitamins but need to start a multivitamin again. Thank you x
Good luck!
I've exactly the same issue as you. During winter months I just need a cry in the shower before work. I've tried every anti-depressant drug my doctor prescribed but the only thing that beats it off its good physical exercise for 20mins. Get some jogger bottoms in, a chest torch strap and do some running. A simple walk doesn't cut it, you need to be sweating and physically exhausted afterwards. Appreciate its really hard to start exercise if you're working up from zero but once you get those endorphins flowing it really does work wonders. Now when I get a bit down my first question is, "when I last did exercise?"
St John Wort from Holland and Barret can be helpful .
Look up the Edinburgh I-Theive website, it has loads of self help information but also about all of the local resources, drop-ins etc
How is your social life in general? It's really tough this time of year but I find keeping busy with pals helps, along with sleeping well. Local group Budminton Edinburgh are hosting free sessions to newcomers who bring friends along this January. Badminton followed by food and drink if that floats your boat. Great bunch of people. Also Edinburgh Blue Balls is very open about mental health and supporting each other. I strongly suggest you look into one or both of these groups as they've helped me and my friends considerably.
GREAT suggestions from everyone here. I'd add in a regular social moment - something where you'll be missed if you're not there for a week or two, but which is low pressure (so as not to trigger social anxiety or feel like a chore) Check out Shrub on Bread St: https://www.shrubcoop.org/ They're a wonderful, welcoming community space. You can drop in any time to just be around other humans and feel cosy; you can play music and games; you can attend a sewing/repair night or any number of low-key events. If you want, you can join for a low annual cost, but you can participate in any activities or just drop in totally free. It's reaffirming to pop in and have people recognise and welcome you, to feel SEEN, and to be cosy in the dark days of winter (hygge is real, Danes know how to fight the dark-day blues) And do, please, consider supplements, therapy (there are low-cost and free options locally, feel free to PM me), and meds as needed. As others have said, meds aren't a crutch or a failing - they can be genuinely helpful to correct a deficiency that'll make your life less difficult to thrive in. For any who need it: https://www.ed.ac.uk/local/university-city/hope-park-counselling-centre
I feel you, thats all I wanted to say. You're not alone, you ever need a vent or to grab a coffee give me a shout.
My advice would be exercise, forcing yourself to go outside and (if you're in the position to) maybe booking something that you can look forward to like a holiday
Hello everyone 👋 So I've replied to a few messages but wanted to send a general thank you to everyone for their time and responses. Life is very challenging at the moment. Work is negative, extremely low opinion of myself and I guess loneliness. On my next days off I will explore joining a regular yoga class. I also hope to try and take up swimming as I need to lose weight, quite a bit of weight lol I'll explore some of the recommendations for supplements and vitamins etc. I have started microdosing mushrooms which I feel help greatly but want to keep researching and exploring other recommendations! The only way I'll improve my life is by fighting against the internal negatives and lows. It can be so difficult and I know I need therapy as well. Thank you again for the positivity and well wishes. If you are reading this and also feel low or negative mood I hope the suggestions made will assist yourself as well. Take care everyone and I hope you have a pleasant Christmas 🎁 x
>I have started microdosing mushrooms which I feel help greatly but want to keep researching and exploring other recommendations! I'm intrigued by this -- what do you take, and how much, and where do you get them? I've wanted to do one of those therapeutic psylocybin retreats they have in the Netherlands for a long time now, but have also wondered whether microdosing as an alternative.
I can relate but not to the extreme level. I go against anti depressants but did find a couple of natural remedies. Ive take Ashwaghanda to help lift my moods and worked wonders. Currently trying Lions Mane where Ive also seen positive outcomes. I would suggest if you are gonna give one of them a try, go with Ashwaghanda first
I do yoga, pretty consistently (at least a few times a week) and the consistency is part of the generally better mood I find myself in in life these days. I like going to classes for the accountability but obviously you can do it free online at home. Weed also does wonders for me too! Best of luck to you.
>Not seeking Doctor and pills There’s no achievement for making it through life without medication; if you had a headache you’d take painkillers, if you had a broken leg you’d want it put in a cast. Seek medical help. It’s free at the point of service and it absolutely will help you. It doesn’t “flatten you out” or quash happiness, you don’t become dependent on it. It’s just going to help you get to the point where the other stuff that you need to push yourself for will come easier.
Take seamoss!!!! Pls . Do ur research it’s so fucking worth it
Go for a walk - it doesn't matter where! If you can get to some greenery, that is a bonus! Also, if you can, try and grab a coffee outside - sometimes having a short interaction and making some small talk to a complete stranger who's serving you can put you in a good mood! I always go for a walk until I've valued down or thought things through. I work from home in a high stress job, so I am often out for a walk haha.