Tag Archives: SAD treatment

How can I manage SAD symptoms? Part Four – lifestyle

Lifestyle. It’s a big, all-encompassing word, isn’t it? This final part of the series looks at ways you can jolly yourself along when you’re living with Seasonal Affective Disorder (SAD) or Winter Blues. These are just some of the lifestyle things I do that work for me. If you’ve just arrived on this site and want to find out more about the condition itself, a good primer is the ‘SAD basics – where to start‘ post. 🙂

To recap on the series, the first part covers how to manage SAD and Winter Blues with specialist SAD lights (light therapy). The second part covers dawn simulators and investing in light therapy. The third part looks at medication and talking therapies like Cognitive Behavioural Therapy (CBT). 

Daily lifestyle routines are really important!

Okay, I’m putting my hand up – I’m a routine person! Anyone with me? 🙂 From past experience, some of the best advice I can offer you is to try to establish strong daily lifestyle routines, especially in autumn and winter. You’ll find it so much easier to be consistent with your light therapy (and therefore feel better) if you can link it to something else that’s already embedded in your daily routine. 

I use my big light at home in the morning while I’m practising something called the Miracle Morning. This encompasses the physiotherapy I have to do each day and links everything together. Linking routines together helps make them a habit. I’ll do a separate post on the Miracle Morning later, but there’s a link there if you’re interested in looking it up now.

Get as much natural light as you can

If you can find yourself a routine to get some natural light each day too, all the better. Obviously it has to work around your current commitments, but getting out during daylight hours every day, no matter what the weather, is really going to help you.

Lifestyle is important in SAD: person walking in snow with dog in natural lightI know, I know – you probably don’t want to go out when it’s grey and raining! I’m the same, especially if I’ve no reason to go out. And sometimes, I don’t. This is a recent change for me; I used to force myself to go out. I’d beat myself up for being lazy for not wanting to. I have a conservatory bedroom now so some weekend days, if I’m content at home, I’ll operate from there and drink in the light.

However, when I didn’t have this natural light available at home, I would ask colleagues or a boyfriend to encourage me to get out and about. I find people are glad they can do something practical to help because you can feel helpless when someone’s going through a condition you don’t have experience of yourself.

When you’re at work, it’s tempting to stay at your desk for lunch on grey days isn’t it? If you can give yourself errands to run on your lunch break, that can help you get out. It also reduces your ‘to-do’ list in small increments without it being too overwhelming.

Diet

  • Don’t fight your urge to eat warming foods – they don’t have to be bad for you! I firmly believe the maxim ‘A little of what you fancy does you good’.
  • Eat little and often to avoid blood sugar crashes that will leave you feeling irritable and tired.
  • Try not to drink too much, too often – alcohol is a depressant, affects your sleep and leaves you tired the next day. These are often the very symptoms you’re trying to combat!

Exercise

  • Arrange to exercise with a friend – you’re less likely to skip it.
  • Keep your exercise goals realistic and be kind to yourself. Don’t beat yourself up if you don’t manage to do a session – be pleased about what you do manage to do.
  • Commit small when you’re struggling. Give yourself permission to only do 20 minutes at the gym or walk for just ten minutes.

Indulge yourself!

One of my favourite indulgences is curling up on the sofa under a blanket with a good book and hot chocolate! 

Sometimes, it’s the little things in life that get you through the day. A hot bath after a hard day. Listening to your favourite piece of music. Curling up with a book… be kind to yourself. You deserve it! 🙂 What are your favourite indulgences?

Lifestyle is the daily choices you make: treat yourself nicely and cosy up in a hat and scarf to feel goodYou can also kit yourself out with thick woolly gloves, lovely soft scarves, cosy hats and toasty socks. So, here I am with my waterproof jacket on too, feeling fine about going out in the wind and rain because I’m well wrapped up! Maybe you can up your cosiness and see how it changes how you feel?

Another thing to try is to do things that remind you of summer. Keep pampering yourself – use up that lovely sun oil spray, paint your nails a bright colour, wear skirts with woolly tights, bright floral tops with a cardi on top. Gentlemen – if you’re feeling a bit left out here, sorry! Maybe you can keep wearing lighter colours, using a lighter aftershave. Listen to music that reminds you of summer days. If you’re stuck for inspiration try this Spotify playlist of weather-inspired songs 🙂 What would you add?

Finally, I plan to cover diet and exercise in greater depth in other posts, so look out for these if you’re interested. 

So then… I love to hear your thoughts… What are your lifestyle tips for managing SAD? How do you persuade yourself to leave the house on a grey day? What support do you enlist from your family and friends?

Images:
Walk in the snow: http://www.freeimages.com/photo/walk-in-the-snow-1386838

How can I manage SAD symptoms? Part Three – medication and talking therapies

This is part three of ‘How can I manage SAD symptoms?’, where we take a look at medication and talking therapies.

Part one covered bright light therapy, which is delivered via a SAD light and is highly recommended for treating Seasonal Affective Disorder (SAD) and Winter Blues. Part two covered dawn simulators and investing in light therapy. In the fourth part I’ll cover some lifestyle factors and share a couple of ideas with you about things you can try to jolly yourself along!

I consider myself to be very fortunate that I’m one of the 85% of people for whom light therapy is effective. But that’s not to say that I don’t use other things to help me manage my symptoms. Or that there’s no hope for you, if you find that light therapy doesn’t help you.

This is the part where I’m going to ask you to bear with me! I’m not a doctor or a therapist. So I’ll point you in the direction of good quality medical information. Please do consult your doctor or a qualified professional about any symptoms you experience.

Medication

I’m aware that some people are very uncomfortable with the idea of taking antidepressant medications. Sadly the stigma that people feel about mental health prevents many from seeking the help they need. I count myself here; I had to really challenge myself to accept taking medication – read the real story.

If you have been to see your doctor about symptoms affecting your mental health, then I’d like to say a huge well done to you! It takes a lot of courage to take this first step.

Small, round, white pills coming out of a bottleWhile the ‘first line’ recommendation for SAD and Winter Blues treatment is bright light therapy, your doctor may want you to try an antidepressant medication in addition to, or instead of light therapy. 

Mind’s page on antidepressants is very thorough and accessible and of course, your doctor can also answer any questions you might have too. 

For additional personal perspectives on managing SAD with antidepressants, I would recommend chatting with people on the Lumie Forum. I’ve found that people are very open and honest about their experiences. They’re generally happy to answer questions and share tips too. There is also the facility on the site to send and receive private messages. You can also become a member of the Seasonal Affective Disorder Association (SADA), who offer peer support services by telephone and email.

Some people find that a herbal remedy called St John’s Wort can help with feelings of mild depression and anxiety. Other products in a similar category are 5-HTP, which is a pre-cursor to serotonin production.

Products like ‘Kalms’, ‘Stress-less’ and ‘Bach Rescue Remedy’ aim to help with feelings of stress. These are available in health stores and chemists, and you might find they help. However, a note of caution: herbal remedies can interact with other prescribed and non-prescribed medications, including the contraceptive pill. They won’t be suitable for people with certain conditions, so always check with your doctor.

Cognitive Behavioural Therapy (CBT) and other talking therapies

CBT is a commonly used treatment for depressive conditions (including SAD). It has a lot of support in the medical community because it has strong scientific evidence to demonstrate its effectiveness. Some studies have found it to be as effective in treating depression as antidepressants.

Again, I’m going to refer you to a Mind page for more detail, but for now, this is how they define it:

CBT is a form of talking therapy that combines cognitive therapy and behaviour therapy. It focuses on how you think about the things going on in your life – your thoughts, images, beliefs and attitudes (your cognitive processes) – and how this impacts on the way you behave and deal with emotional problems. It then looks at how you can change any negative patterns of thinking or behaviour that may be causing you difficulties. In turn, this can change the way you feel.

Your doctor may offer you CBT through the NHS. This may be delivered face to face, over the telephone or it may be an online course. You can also find private therapists on the It’s Good to Talk website, which is hosted by the British Association for Counselling & Psychotherapy (BACP).

Most services or therapists would have a chat with you before starting the therapy to ensure that CBT is the right approach for you. From this, they may recommend CBT or perhaps a blended CBT and person-centred counselling approach.

There are also some really good self-help resources available which you could use while you’re working with a CBT therapist, or you might want to just try giving it a go yourself. I’ve read and can recommend Overcoming Depression: A Self-help Guide to Using Cognitive Behavioural Techniques by Paul Gilbert and The Feeling Good Handbook by David D. Burns, M.D.

Two people, one with a bike, walking in a park in the sunshine - talking therapiesRemember that as with any therapy, only you can do the work, and you’ll get out what you put in. Sometimes CBT itself is enough to help you. Sometimes you might need to combine it with medication and/or light therapy.

Of course, sometimes it can also help just to talk to other people who live with this condition and understand where you’re coming from. I hope that you might take some comfort from looking around this site, perhaps adding your thoughts and questions. The Lumie Forum is great too. And don’t discount talking to your family, friends and colleagues – they could be a great source of support if you are willing to share with them how you’re feeling and why.

For some less formal coping strategies, head on over to part four – I hope you’re finding this series helpful.

Image credits:
Medication: http://www.freeimages.com/photo/softgel-capsule-1325982
Walking friends: http://www.freeimages.com/photo/friendship-1534626

How can I manage SAD symptoms? Part Two – dawn simulators

This is part two of ‘How can I manage SAD symptoms’, looking at another type of light therapy – dawn simulators. I’ve also discussed making the decision to invest in light therapy here.

Part one covered the main kind of light therapy that is recommended for treating Seasonal Affective Disorder (SAD) and Winter Blues – bright light therapy, which is delivered by a SAD light. In part three, I’ll cover medication and talking therapies. Then in part four, we’ll take a look at some lifestyle strategies that I hope you’ll find helpful.

Dawn Simulators

This is Lumie’s video about dawn simulators (also known as wake up lights):

There are other manufacturers of dawn simulators, but I have only had Lumie models. I use the basic model, the Bodyclock STARTER 30. However, they have a full range that give you more functionality if you want it. I use my dawn simulator every day, even in summer. I use black-out curtains to help keep a good sleep/wake cycle.

As you can see, a dawn simulator prepares your body for waking up by gradually raising the light level in your room. The artificial sunrise provides a cue for your body to reduce production of the sleep hormone melatonin and to start gradually increasing the production of cortisol, which gives you some ‘get-up-and-go’. You might find my earlier post, ‘Why do we suffer from SAD?’ interesting too.

Dawn simulators don’t reach the same light intensity as a SAD light. Although they’re great for helping you to wake up in a more natural way, they won’t treat all of your SAD symptoms.

Do dawn simulators work?

Mary Poppins dancing and singing - maybe she used dawn simulatorsI’m not going to tell you that I leap out of bed in the depths of winter à la Mary Poppins just from using my dawn simulator alone. I’ll tell you some other things I do in the fourth part of this series which helps me. What I will say is that it is a really lovely way to wake up, feeling like you’re ready to be awake. It also means your room is light and you’re less likely to have an accident from stumbling around the room in the dark! I recommend dawn simulators to absolutely everyone, regardless of whether they suffer from SAD or not.

I honestly couldn’t go back to a traditional alarm clock now. Being shocked out of sleep in the pitch black by a wailing alarm – no thanks! In my mind, it makes no sense to wake up this way because your stress response activates. Think about it – a loud noise that rips you out of sleep… Of course your body’s going to get ready to fight or flee! It’s just not a great way to start your day, is it?

My basic model has a fixed duration sunrise, sunset and alarm features. For the sunrise, you simply set your alarm for the time you want to get up. So if you set the alarm for 6.30am, it will come on very dimly at 6.00am. It then gradually brightens over 30 minutes. Other models have adjustable time periods.

There’s a back-up beeper for peace of mind, but I usually wake a moment before it goes off. When it does, it isn’t a shock because my body’s already awake – if that makes sense? More expensive models have functionality to select the sound you wake up to.

The sunset function of the dawn simulator is nice too, allowing me to wind down and the room to gradually darken as I drop off to sleep. Zzzzzz 🙂

Investing in light therapy

Are dawn simulators and SAD lights worth the investmentI appreciate that paying around £100+ for a SAD light and another £60+ for a dawn simulator seems like a lot. Personally, I would pay many times this, for the huge difference that light therapy has made to my quality of life! Being curious what this worked out at per day, I’ve done some very rough calculations:

I recently replaced the original light box I bought when I was first diagnosed, treating myself to a more powerful Lumie Brazil. So, at £295.65 in total, my two big lights and my small LED light I use at work, have cost me about £0.12 per day. This is based on using them daily for six months over 13 years. That will continue to drop as I only bought the Brazil last year.

I also replaced my original dawn simulator a few years ago. I spent £120 over 12 years. So used every day, I have paid about £0.03 per day for my lovely wake-up lights! 😀

Will light therapy work for me?

One of the main concerns when deciding whether to buy a SAD light or dawn simulator is whether they’ll work for you. If you don’t want to buy outright, you can hire SAD lights and dawn simulators, from e.g. the SAD Shop. Or, you could buy a product direct from a manufacturer, who may give you a money-back guarantee. Lumie give you 30 days and Philips give you 28 days’ free home trial. Most people will notice their symptoms improve in around a week or two. This would give you plenty of time to see if the products are helpful for you.

Giving people an experience of light therapy was behind my reason for launching the Little Light Room events. I wanted people to be able to experience it for themselves and ask me any questions.

Given that light therapy is the first line of recommended treatment for SAD and Winter Blues, I really would encourage you to invest in at least a SAD light if you can. If light therapy works for you, you’ll be amazed by the difference it makes to your quality of life.

And if you find light therapy doesn’t work for you? Well then, firstly you have my sympathies. There are other treatments you can try, such as medication and talking therapies like Cognitive Behavioural Therapy (CBT) – look out for more on these in part three.

What’s your experience with light therapy? Have you tried a dawn simulator? Have you any tips and tricks of your own to share?

Neens 🙂

Image credits:
Mary Poppins: http://www.thefancarpet.com/uploaded_assets/images/gallery/919/Mary_Poppins_10976_Medium.jpg
Coins in hand: http://www.freeimages.com/photo/coins-in-hand-1245246 

How can I manage SAD symptoms? Part One – Light Therapy

I’ve touched on how to manage symptoms of Seasonal Affective Disorder (SAD) and Winter Blues briefly in ‘SAD basics’. As promised in that post, I’m working my way through the ‘What, Why, Who, Where, When and How’ of SAD in more detailed posts. So, this is the big ‘How’. “Finally” – I hear you say?! 😉 This first post focuses on light therapy.

This turned into a really long post, so I’ve split it into four parts, to make it more digestable – although they’re still long! I’ll add links at the end to the other parts as I post them. These posts are based on my own personal experience of living with SAD; I’ll signpost you to quality information available on the web if you want to do further reading. The resources section of the site is there too.

So you know that you suffer from either SAD or Winter Blues – now what? How do you manage the symptoms so that you can get back to being you? Or a slightly more recognisable version of you, at least? 

First the bad news, to get it over with:

There is no one universal, this-will-definitely-work-for-you treatment for SAD or Winter Blues.

You can’t permanently ‘treat’ these conditions in the traditional sense; unfortunately you can’t be cured of SAD. It is really about managing your symptoms with daily treatment when you feel you need it.

OK, so now that’s out of the way – the good news! 😀

According to the SAD Association, 85% of people will find some relief of their symptoms by using light therapy regularly.

This is usually from the onset of symptoms (any time from late August) until the time their symptoms normally disappear (for many, this is often late March/early April).

What are SAD Lights/Lamps?

hands cupping sunshine - natural light therapy is best if you can get itSAD Lights/Lamps are very bright lights that simulate the level of light you would get on a clear spring morning. They are the leading method for managing SAD symptoms.

Light is measured in lux. A minimum of 2,500 lux output is recommended for treating SAD symptoms, but a brighter 10,000 lux light will enable you to sit further away, or reduce your treatment time. The newer LED lights are often a lower intensity at 2,500 lux, but they contain more blue light, so can be as effective as a 10,000 lux light.

Normal light bulbs, or even ‘daylight bulbs’, are not strong enough to treat SAD – 2,500 lux is roughly five times brighter than a well-lit office.

How do you use light therapy lights?

You can do other activities, like reading or watching TV while you’re having your light treatment. You don’t look into the light, it just needs to reach your eyes. How close you need to sit and for how long depends on the strength of your light and how severe your symptoms are.

If you like to sit further away from your light, you’ll need a longer treatment time. The manufacturer of your light will give you an idea of typical treatment time; for example the strongest and largest lights are generally 10,000 lux and take 30 minutes at 30cm (about arm’s length).

What do I use?

I have two lights. I treated myself to a new Lumie Brazil (shown in the image) last year and I love it! It is a broad spectrum light – the first I’ve had – and it is a lovely warm-toned light. My previous light for home was daylight spectrum and a stark, blue-toned light). I have my breakfast sitting in front of it. I’ve also started practising ‘The Miracle Morning‘ recently and so I do the practices at my dining table. 

Lumie Brazil light therapy lamp

At work I have a small portable LED light for top-ups or if I have missed my morning session for whatever reason. They don’t make the one I have now; it’s been replaced with the ZestMy light sits on my desk at work and is about the size and weight of a paperback novel. What’s great about this is that I can put it away in my desk drawer when it’s not in use, and if I happen to travel somewhere, I can easily take it with me.

Before I bought this light, I did consider how I’d feel about having it on my desk, with colleagues coming to see me to discuss projects. I also wondered whether the bright light would bother my team. I needn’t have worried. The light’s quite targeted and I can always switch it off if someone comes to my desk. It’s not unusual for colleagues to be interested and ask about the light. Some have even gone and bought light therapy products off the back of these conversations. 

What alternative light therapy products are there?

You can also get light therapy in the form of a visor, so you can move around while receiving light therapy, but I’ve never used these. Also, the Valkee Brain Stimulation Headset was launched a few years ago, but I have no experience of this and the SADA committee don’t believe they work so I haven’t bothered to try. I’d be interested in hearing from anyone who has used either type of product.

How long will it take for light therapy to work?

You might need to play about a bit with light therapy before you find what works best for you. It’s really worth persevering for a little while though, trying different times of the day, different distances and length of treatment.

Most people will start to feel better (more energy, improved mood) within about two weeks, but if it takes longer than this for you, don’t worry! If you’re not finding the light therapy helpful, try calling the manufacturer for some advice.

If you still find that light therapy doesn’t work for you, try not to lose hope; your doctor will be able to recommend other treatment strategies, some of which I’ll talk about in part three.

Final advice…

It’s really important that you be as consistent as you can with your light therapy – use your light every day in the months that you normally experience symptoms. This will help keep your serotonin levels on a more even keel and, together with a few other coping strategies, you should feel much more your normal self than in previous winters.

In spring and summer, a run of dull weather can bring your symptoms on again. Don’t worry – many people experience this! It would be so nice to be able to put your light away in a cupboard for six months. Unfortunately the UK’s spring and summer months seem to be becoming wetter and so it’s worth keeping your light within easy reach.

Dog enjoying some light therapy in a sunny windowAnd of course, my final piece of advice about light therapy: try to get as much natural light as you can! I know it’s hard, but if you can get out and about you’ll feel better. If you struggle with this ask a friend or family member to give you a prod! Sit by windows if you can too – it all helps.

I hope that you will have found this post helpful, but as always, I welcome your feedback and comments. What’s your experience of light therapy? Have you tried a visor or the Valkee in-ear system; what did you think? Is there anything missing from this post that you’d like me to include?

The next part of this post will look at dawn simulators; they’re great little inventions that help get you out of your pit in the morning!

Take care

– Neens –

Image credits
Hands up: http://www.freeimages.com/photo/hands-up-1537812
Laurent: http://www.freeimages.com/photo/laurent-1373052
L
umie Brazil: http://www.lumie.com/collections/light-therapy-sad/products/brazil

What is Seasonal Affective Disorder (SAD) and Winter Blues?

Well, I promised you in ‘SAD basics – where to start…‘ some longer, more detailed posts on the what, who, where, why, when and how of SAD and Winter Blues… and here’s the first of these posts. I hope you’ll find it helpful – do let me know, I’d love to hear your thoughts! 

Some analogies to help you understand SAD

I already told you my Tigger and Eeyore analogy, but I have a couple more for you that I use when trying to explain to friends and colleagues what SAD is. Before I go into them, I’d like you to know that these are just my ways of thinking about SAD and my experience. I’d also encourage you to look at the SAD Association (SADA) page, or NHS page for a more medical explanation, if you haven’t already – I’m not trying to replace or replicate their information.

I find it helpful to think of SAD and Winter Blues as a scale, or continuum, and everyone has their place on it. On one side, you have people who experience no change to how they feel in winter compared with how they feel in summer. Then further along are those who feel a bit down and notice a change in their moods when winter comes round (Winter Blues). On the furthest point of the scale are people who suffer from SAD and will be significantly affected by the lack of daylight in the autumn and winter months. Don’t laugh at my amateur attempt with Paint, but this is what I mean!:

SAD scale with non-sufferer on one side, further along is Winter Blues and at the far end is SAD

SAD is a type of depression, but it is different to other types of depression in that it has a definite seasonal pattern. Symptoms will appear in the autumn months and usually last until spring. But sometimes, if our lovely British climate gives us a long spell of rainy weather in summer, people can experience SAD symptoms in the summer months. Left un-managed, SAD can become debilitating to the same extent as any other type of depression.

How does SAD and Winter Blues make you feel?

My favourite way to describe this is that ‘I would quite like to hibernate, thank you very much!’ Like this little guy:

baby hedgehog

Like a hedgehog, before I learned to successfully manage my SAD symptoms, I really, really wanted to hibernate for the winter. I would’ve been quite happy to just sleep and for the world to leave me alone!

Like many people who suffer with SAD, I started noticing that I felt awful in winter around 17/18 years old. Typically onset of symptoms appears between 18-30 years old and is about twice as common in females as males. I was diagnosed with SAD at 20 after visiting my doctor in 2003.

I had all the classic symptoms: finding it hard to get up, get moving, concentrate. I would feel weepy and down and/or irritable for no reason. And I just wanted to sleep and eat – stodgy carbohydrates in particular! I remember my first year university flatmate laughing when she saw my food basket – filled with several different breads and potatoes and a token bit of chicken! 😀

Looking back at those few winters I spent feeling like that, I can barely believe I felt so bad. I’m not really sure how I functioned to be honest, but I know I wasn’t a pleasant person to be around on some days! I’m very glad that I had a clued up doctor; I appreciate not everyone has been so lucky to be diagnosed quickly and have lived for many years not knowing why they felt so bad.

I’m being really honest and open because I want you to know that you’re not alone in feeling this way. Or if you’re hoping to provide support to a family member or friend, then I want to stress that this is a serious condition and it’s not ‘all in the mind’. I want to help people understand the realities of suffering from SAD and Winter Blues and know that although there is no ‘cure’, you can manage the symptoms. Also, a little support and understanding goes a long way! 🙂

What helps with SAD and Winter Blues symptoms?

According to SADA 85% of people can successfully manage their symptoms using light therapy, which is how I manage mine mostly. If light therapy doesn’t work for you, or isn’t enough on its own to manage your symptoms, then your doctor might recommend using anti-depressants and/or having some Cognitive Behavioural Therapy (CBT) sessions. I’ve tried both!

CBT was very useful for encouraging me to be more compassionate towards myself when I’m struggling. I’m very perfectionist and hold myself at times to standards that I would never expect of someone else – but I’ll beat myself up about not getting things done or not being good company. I know many people with SAD do this! I’m slowly learning to give myself a break. I can also recommend Paul Gilbert’s compassion work.

Last year, my doctor also convinced me to take a low dose of antidepressant all year round. I say convinced because believe me, I really didn’t want to go on them! I had to do a lot of soul-searching to understand why I was so resistant and I think I will do a separate post on this, so won’t go into detail here. Suffice for now to say that the medication helps and I’ve finally accepted and am grateful for this help because what it comes down to is this: you don’t get given any medals for struggling on.

Honestly – I’ve taken this previous paragraph out and put it back in a few times because I am all-too-aware of the stigma of depression and using antidepressant medication. I still struggle with the idea I may be judged harshly. But I run this blog and my events because I want to show up – be real – and encourage you to do the same or we will never get past these stigmas in our society.

Get Help with SAD and Winter Blues!

If you think you have SAD or Winter Blues, I really do recommend you see your GP. Tell them how long you have been feeling as you have and describe all your symptoms as fully as you can. You might find it helpful to keep a simple diary of how you feel each day to show them. You really don’t have to live feeling like you’re a different person for half of your year. It might take you a little while to find the best management strategies for you, but understanding that you have SAD and that you’re not alone I hope will give you some comfort.

I’m going to do a separate, fuller post on treatments, but if you want some info in the meantime, you can take a look through some of the resources I’ve collected for you to read.

I hope this post has given you some useful information about what SAD and Winter Blues are – and some hope that you can feel better – but feel free to use the comments box below to ask any questions you might have.

– Neens –

Image credits:

http://www.freeimages.com/photo/baby-hedgehog-1623457