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try the pomodoro technique? or stimulants like coffee or ritalin? psilocybin helped me out of exactly the same situation, I don't know if that's something you'd be willing to try

YW, OC. You can also ask that therapist about CBT worksheets like the ones on this Yahoo page.

> ...lots of fiber

"Too much of a good thing may not be."

Especially if one has anxiety- (or Complex PTSD-) induced IBS. (I found all that out the hard way and cut back on my fiber intake without eliminating it altogether.)

It's generally about distress tolerance. My memory is poor, but I still retained a few great tricks out of the many taught by the book/DBT therapy group, and they continue to serve me well during rough times. I definitely recommend trying it. It has a good chance to be helpful in numerous ways.

Also, the same DBT workbook my DBT group therapy used is available on Amazon.

Whether or not you will be doing group DBT therapy, studying the book on your own can be beneficial. Don't worry about skipping ahead of your group or going out of order - the more familiar you are with the overall content of the book, the better chance you will remember the helpful parts and techniques when you need them.

If you haven't read it already, you might find Johann Hari's book "Lost Connections" of interest. His main thesis is basically what you just summarized, that societal factors that are at least a major contributor to depression today.

I think most of us tend to focus on individual treatments and attempts at cures, mainly because the societal factors are too big for us to really change in a meaningful way. We are stuck in Western society, unless one really wants to try a radical change in lifestyle...which seems out of the grasp for most of us, and might cause more problems than it solves.

I used luminette 2 sun lamp glasses in autumn and winter

https://www.amazon.com/Luminette-Bright-Therapy-Glasses-energy/dp/B01553VBD6

They definitely help as I do notice a lower sluggish slightly depressed mood without. They also prevent daytime tiredness.

I have bipolar disorder so there are a number of things which I know that impact my mood and seasonal light changes is 1 of them. Systemic inflammation also plays a role as does vitamin D if you sort out all 3 then your winter depression should disappear.

I have to say I had some I’ve the same issues you guys were having but once I put myself on a strict bedtime it started calming down. I now get 8-10 hour sleep everyday and my brain is so much happier for it.

So I’m sure everyone has suggested melatonin to you. But I discovered Purple drAnk you can sometimes find them at ghetto gas stations in the energy drink section all the way up at the top. I never couple get through a whole one without passing out. It looks like they have made a mini “5hourenergy”-like version as well might be worth checking out. I always bought these three at a time at the start of the work week.

Remember the only way out is through and sleep well