Seasonal affective disorder treatments: Davenport Psychology

Seasonal affective disorder is a type of depression linked to changing seasons, typically occurring during winter months

Are you always feeling a bit down during winter? Well, there is a chance you might be suffering from seasonal affective disorder (SAD).

Fortunately, there are effective treatments that can help mitigate this condition.

In this article, we will look at some of the most common treatments for seasonal affective disorder.

Alright, let’s dive into these treatment options.

1. Light therapy

If you’re interested in trying light therapy to treat seasonal affective disorder, you must consult your doctor first to ensure that it’s an appropriate option.

Light therapy generally involves sitting a few feet away from a special light box that emits bright light. The light box is usually turned on in the morning and should be used for about 20-30 minutes daily.

It can help to simulate sunlight and restore average melatonin production, improving mood and energy levels. Some people even find it helpful to take their lightbox with them when they travel so they don’t miss a session.

The light from the box mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood. In particular, it stimulates areas of the brain that help regulate hormones like serotonin and melatonin, which are important for managing mood.

This is why light therapy is often effective at reducing feelings of depression and helping people feel more energized and upbeat during the dark, dreary days of winter.

When done properly, light therapy generally starts working within a few days to a few weeks, and it is usually relatively safe with very few side effects.

That being said, it’s important to use a lightbox approved by the FDA and follow your doctor’s instructions carefully to get the most benefit from this treatment.

2. Psychotherapy

CBT which stands for Cognitive behavioral therapy is a type of psychotherapy often used to treat seasonal affective disorder.

In CBT, you’ll work with your psychologist to identify unhelpful thought patterns and behaviors and replace them with healthier, more positive ones. You’ll also learn coping skills to help you manage your symptoms, manage stress, and make positive lifestyle changes.

Other types of psychotherapy may also benefit people with seasonal affective disorder. These include interpersonal therapy and problem-solving therapy.

During these therapies, you’ll work with your therapist to explore any relationship issues or other stress sources that may affect your mental health.

You’ll also learn better ways to cope with life challenges, plan for the future, and establish healthier relationships.

3. Medications

For some people, medications may be a viable treatment for Seasonal Affective Disorder (SAD). The most commonly prescribed medications for SAD are antidepressants. Antidepressants enhance mood and sleep patterns by increasing neurotransmitters in the brain.

These medications usually take weeks to take effect, so it is important to stay on the medication throughout the winter months.

It is important to discuss the potential side effects of these medications with your doctor before taking them. Common side effects include nausea, headaches, drowsiness, weight gain, insomnia, and sexual dysfunction.

4. Heathy Lifestyle Remedies

With lifestyle changes alone, it can be difficult to fight seasonal affective disorder (SAD), but healthy lifestyle choices can help.

1. Exercising regularly. Exercise is a natural mood booster, so aim to get at least 30 minutes of exercise per day, if possible. In addition, regular physical activity can help reduce depression symptoms.
2. Eating a healthy diet. Eating nutrient-rich foods can provide your body with the energy it needs to stay balanced and healthy. Stay away from processed and sugary foods, as they can make SAD symptoms worse.
3. Increasing social contact. Spending time with friends and family can assist in lifting one’s spirits and alleviate feelings of isolation and loneliness. Also, consider joining a support group or taking up an enjoyable hobby like painting or writing.
4. Practicing relaxation techniques. Meditation, yoga, and deep breathing exercises can all help manage stress and promote relaxation. You may also benefit from trying a guided imagery or visualization technique.
5. Getting enough sleep. Try to go to bed simultaneously each night and establish a relaxing bedtime routine. Sleeping too little or too much might worsen SAD symptoms, so aim for 7-8 hours of sleep every night.
6. Maximizing natural light exposure. Take walks outside during daylight hours or sit near windows to get natural sunlight. This can help boost your serotonin levels, improving your overall mood.
7. Avoiding alcohol and drugs. Alcohol and drug use can worsen SAD symptoms, so it’s important to limit or avoid their use altogether.
8. Seeing a therapist. A therapist can assist you in identifying and challenging negative thinking patterns related to SAD. They can also help you develop strategies for coping with SAD symptoms.

By making these lifestyle changes, you may be able to better manage SAD symptoms and improve your overall mood. However, if these strategies do not seem to be helping, talk to your doctor about other treatment options.

When to see your Psychologist?

If you are experiencing symptoms of Seasonal Affective Disorder (SAD), it is important to seek help from your psychologist. They can provide you with the best advice and treatment options. Here are some signs that you should visit your psychologist:

• If your symptoms are persistent and affecting your daily life
• If your symptoms have been worsening over time
• If you have feelings of hopelessness or thoughts of suicide
• If over-the-counter medications, supplements or lifestyle changes haven’t worked for you
• If you are pregnant or breast-feeding and are worried about taking medication
• If your condition is worsening despite treatment

Your psychologist can assess your situation and recommend treatments based on your needs. This might include light therapy, psychotherapy, medications or lifestyle changes.

You should not hesitate to reach out for help if you feel like your symptoms are becoming unmanageable.

It is always best to be proactive and take the necessary steps to address your health concerns. If you’ll like to book an appointment with a psychologist today click here.