Changing with the Weather: Seasonal Affective Disorder Treatment

Margaret was unsure as to why she felt so down. Everything seemed to be going great. Her marriage could be better, but it did not have any of the problems that her friends’ marriages had. Her kids were doing well in school and rarely got into trouble. But for some reason, Margaret could not seem to get out of this strange funk. It had been going on for two months.

Margaret decided to mention it to her doctor. To her surprise, her physician flipped through her chart and observed that Margaret had the same complaint last winter – and the winter before that.

Margaret was diagnosed with Seasonal Affective Disorder (SAD), a mental condition that affects roughly six percent of the US population. There is Seasonal Affective Disorder treatment available.

Seasonal Affective Disorder explained.

Before discussing Seasonal Affective Disorder treatment, we need to understand the mental condition and its symptoms. The condition known as “the winter blues” is a mild form of depression that happens to a more significant chunk of the general population, about 10% to 20%. Seasonal Affective Disorder affects a smaller number of people but has more dramatic depressive episodes.

People with SAD will typically experience symptoms during seasons with less sunlight, such as Fall and Winter. If these symptoms return during the same season for two years or more, SAD may be the diagnosis.

Symptoms of Seasonal Affective Disorder include:

• Constant sadness and depression that lasts for weeks during a specific season.
• An inability to concentrate or focus on tasks.
• Fatigue and a lack of motivation.
• Cravings for carbs and sugar-loaded foods for quick energy.
• Losing interest in things once enjoyed, like hobbies.
• Social isolation.
• Sleep disturbances or oversleeping.
• Rapid weight gain.
• Anxiety or panic attacks.
• Suicidal thoughts or attempts.

Although Seasonal Affective Disorder usually only lasts for a season or two each year, it can lead to severe issues such as suicidal ideations or self-harm. Seek the help of a counselor right away if you are having thoughts of suicide.

Some people are at a higher risk of developing Seasonal Affective Disorder:

• If you live in an area that experiences more cloud cover and darkness during winter.
• If you have a family history of depressive disorders or bipolar disorder.
• If you have a Vitamin D deficiency. This vitamin boosts serotonin in the brain.

Your physician will perform bloodwork before diagnosing SAD to rule out other physical conditions. Ask your doctor about your levels before starting Vitamin D supplementation on your own.

Seasonal Affective Disorder treatment.

Treatments for Seasonal Affective Disorder vary depending on the severity of the depression. Common treatments include light therapy, psychotherapy, and antidepressants.

Psychotherapy includes talk therapy, whether in individual, family, or group counseling sessions. It can also include Cognitive Behavioral Therapy (CBT). CBT is often used to treat mental health disorders because it teaches the sufferer new skills to manage the condition.

CBT focuses on the negative thoughts bombarding the person and teaches them how to identify and analyze these thoughts. Since our thoughts control emotions, if we can change our thoughts and how we feel about a situation or event, our emotions will change. Thoughts and feelings together form our behaviors, and we can turn a negative behavioral pattern into a positive one by controlling our reactions.

Antidepressants typically prescribed for Seasonal Affective Disorder include a class of drugs known as Selective Serotonin Re-uptake Inhibitors. SSRIs control the amount of serotonin produced and released in the brain. Serotonin is the chemical responsible for the feeling of happiness. These medications keep the nerve cells from reabsorbing a large amount of serotonin so that the chemical remains in a good supply.

Another class of antidepressants used to prevent and treat SAD is norepinephrine-dopamine re-uptake inhibitors, such as Bupropion. Your doctor or pharmacist can discuss the benefits, side effects, and interactions of any antidepressants before you begin a regimen.

Many people choose light therapy (a lamp that simulates natural sunlight) and psychotherapy as a first step before trying to manage SAD with medications. Once an assessment is completed, your counselor should be able to chart the best course of action.

Things you can do to lift the weight of SAD.

Aside from Seasonal Affective Disorder treatment, there are things you can do to lift the weight of depression. Many of these suggestions are free or have low-cost options. Get creative. Ask a friend or family member if they would be willing to do some of these things with you and to keep you accountable during those harsher seasons.

Start early in the fall.

Mindset is everything when it comes to controlling your emotions. Knowing that winter is around the corner, prepare as much in advance as possible. Make a list of things you want to try to keep yourself positive. Set some new goals, a long-term goal with an end date in the Spring, as well as monthly and weekly goals.

Use a photo-therapy box.

The lack of sunlight contributes to Seasonal Affective Disorder. However, light therapy boxes are now available in retail stores and online for at-home use. All you need is to spend as little as 15 minutes per day (up to one hour) sitting near a photo-therapy box to begin to feel the effects. Ask your therapist about using a photo-therapy box as the light can sometimes make symptoms worse for patients battling bipolar and other mental health conditions.

Get out and about.

Even during the Fall and Winter months, you can take advantage of the fresh air and what little sunlight is available during the day outdoors. Take a daily walk, run errands on foot, or plan excursions on pretty days. Physical movement will help you feel better also. Take the time to breathe a little deeper while you enjoy nature.

Meditate on God’s word and pray.

Immersing yourself in God’s word can leave your soul feeling peaceful. When you add prayer and give your worries to Him, you begin to feel refreshed and clearheaded.

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. – Philippians 4:6, NIV

Adopt a nightly routine.

During the winter months, particularly if you are beginning to feel the effects of Seasonal Affective Disorder, you should maintain a regular nightly routine that includes at least eight hours of sleep. Waking up the next morning well-rested can start your day off on a positive note, increase the ability to better manage your thoughts and decisions, and give you the energy to tackle the day ahead.

Start a gratitude journal.

Depression has a way of pulling us down and centering our focus on ourselves. By ending each day journaling at least three people or things you are grateful for and why, you shift your mindset onto others and God. If you want to delve deeper into this exercise, increase that number to ten people or things you are thankful that God blessed you with. Practice journaling as part of your nightly routine.

Exercise consistently.

Exercise releases endorphins in the brain that result in us feeling happier. Our sense of well-being hits a high when we consistently engage in physical movement. Aim for three to five days of moderate-intensity exercise to strengthen your heart, improve your respiratory fitness, lose weight, and increase your self-esteem.

If you choose to work with a counselor to manage your Seasonal Affective Disorder, they may offer more suggestions like group therapy to share tips with others suffering from SAD.

How we can help with depression.

Depression in whatever form can become debilitating, making it more difficult to socialize, go to work or school, or find the motivation to care for yourself or your family. If you are suffering from depression, you do not have to face this mental health disorder alone. We can help you work through Seasonal Affective Disorder treatment and get back to your life.