Tips To Deal With Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a type of depression that comes and goes with the seasons. Typically, it starts in the late fall and early winter and goes away during the spring and summer. If you or a loved one are affected by this condition, it can feel overwhelming. There are many effective treatments and self-care strategies that can help manage SAD symptoms. In this article, we’ll explore these options, providing practical tips to deal with Seasonal Affective Disorder.

Understanding Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a type of depression that’s related to changes in seasons. It’s not just a case of “winter blues” that you can simply “snap out” of. SAD can change how you feel, sleep and eat and impact your energy levels. It can impact many areas of your life, including your relationships and job. It’s a real medical condition that can have serious consequences if left untreated. Here are some common symptoms of SAD:

• Feeling depressed most of the day, nearly every day
• Losing interest in activities you once enjoyed
• Having low energy
• Having problems with sleeping
• Experiencing changes in your appetite or weight
• Feeling sluggish or agitated
• Having difficulty concentrating
• Feeling hopeless, worthless or guilty
• Having frequent thoughts of death or suicide

Recognizing the symptoms

Recognizing the symptoms of SAD is the first step towards getting help. These symptoms can vary from mild to severe and can interfere with daily functioning. If you notice the symptoms listed above in yourself or a loved one, it’s important to seek professional help.

The role of sunlight and serotonin

The exact cause of SAD is still unknown, but it’s often linked to reduced sunlight during the shorter days of the year. This lack of sunlight can disrupt your body’s internal clock, leading to feelings of depression. It can also cause a drop in serotonin, a brain chemical that affects mood, contributing to SAD.

Diagnosis and Professional Help

If you’re experiencing symptoms of SAD, it’s important to seek help from a healthcare professional. They can provide a proper diagnosis and guide you towards the most effective treatment options. Remember, it’s not a sign of weakness to seek help, but a step towards better health and well-being.

When to seek help

If your symptoms are causing significant distress or interfering with your daily life, it’s time to seek help. Don’t wait for the symptoms to go away on their own, as they can worsen and lead to other health problems.

The DSM-5 criteria for SAD

The Diagnostic and Statistical Manual of Mental Disorders (DSM-5) provides criteria for diagnosing SAD. To be diagnosed with Seasonal Affective Disorder (SAD) according to DSM-5, a person needs to have major depression linked to certain seasons for at least two years.

The major depression symptoms may include:

• Feeling depressed most of the day, nearly every day
• Feeling hopeless or worthless
• Having low energy
• Losing interest in activities you once enjoyed
• Having difficulty sleeping
• Experiencing changes in your appetite or weight
• Feeling sluggish or agitated
• Having difficulty concentrating
• Having frequent thoughts of death or suicide

It’s important to note that only a trained healthcare professional can diagnose SAD. If you suspect you or a loved one may have SAD, seek professional help.

Seasonal Affective Disorder Help and Tips

While SAD can be disruptive to your everyday life, there are ways that you can help yourself manage the change of seasons. From self-care to medication, there are a multitude of ways that you can reduce seasonal affective disorder’s effect on your life.

Light Therapy: A Bright Solution

Light therapy, also known as phototherapy, is a common treatment for SAD. It involves exposure to artificial light using a special device called a light box. This treatment is based on the theory that increased light exposure can alter the chemicals in the brain linked to mood.

How light therapy works

Light therapy works by simulating the natural outdoor light that’s often lacking during fall and winter months. The light from the therapy box is significantly brighter than regular indoor lighting. It’s believed to affect brain chemicals linked to mood, easing SAD symptoms.

Creating a light therapy routine

Creating a light therapy routine can be simple. Typically, you sit a few feet away from a light box soon after waking up each day. The duration of exposure can vary, but it’s usually between 20 minutes to an hour, depending on your needs and the strength of the light.

Medication and SAD

Medication is another treatment option for SAD. Antidepressants, specifically selective serotonin reuptake inhibitors (SSRIs), are often prescribed. These medications work by balancing chemicals in your brain that affect mood and emotions.

Antidepressants and vitamin D

In addition to antidepressants, some people with SAD benefit from taking vitamin D. The link between vitamin D and mood is not fully understood. However, it’s thought that vitamin D may play a role in serotonin activity, a key factor in SAD.

Self-Care Strategies for SAD

Self-care is a crucial part of managing SAD. Seasonal affective disorder self-care strategies can help reduce symptoms and improve your overall well-being. This involves taking steps to maintain your physical and mental health.

Exercise and outdoor activities

Regular exercise is beneficial for managing SAD. Physical activity can boost your mood and energy levels.

Diet and sleep patterns

Maintaining a balanced diet can also help manage SAD. A regular sleep schedule is equally important, as it can help regulate your mood and energy levels.

Mindfulness and relaxation techniques

Mindfulness and relaxation techniques can help manage stress and anxiety. Practices like yoga, meditation and deep breathing can promote relaxation and improve mood.

Building a Support System

Having a strong support system is vital when dealing with SAD.
This can include family, friends or a mental health professional.

Communicating with loved ones

Open communication with loved ones about your feelings and experiences is important. They can provide emotional support and help you manage your symptoms.

Professional counseling and support groups

Professional counseling can provide strategies to cope with SAD. Support groups can also be beneficial, as they provide a space to share experiences and learn from others. Managing Seasonal Affective Disorder (SAD) requires a comprehensive approach. Don’t hesitate to reach out for professional help if your SAD becomes overwhelming. Hartgrove Hospital offers health and wellness resources, as well as different treatment programs that can help you manage your seasonal affective disorder. Call today at 773-572-3300 to learn more about the offerings at Hartgrove, in Chicago, IL.

If you or a loved one is experiencing a mental health crisis, CALL 988 or seek the nearest emergency room. For physical health emergencies, CALL 911 or get to the nearest emergency room.

Hartgrove Hospital

Hartgrove Hospital is a Modern Behavioral Health Hospital that specializes in personalized treatment for adults, adolescents and children. We pride ourselves on delivering quality care provided by our compassionate and thoughtful staff. Our mission is to restore the emotional well-being of our patients, while giving them the proper resources for their future.

Some of our programs include our inpatient and outpatient services. As well as our trauma and Partial Hospitalization Program (PHP). These programs are offered with an all-encompassing psychiatric healthcare service that is both effective and efficient. Located in Chicago, IL, our facility has a friendly and welcoming atmosphere.

To schedule a no-cost assessment or for more information, please call 773-572-7900 .