Managing Symptoms of Seasonal Affective Disorder

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Seasonal affective disorder is a type of depression that occurs when weather and daylight changes, mainly triggered by winter, make you feel blue.

 

Although it’s not clear why people get this condition, some believe that the changes in the weather and daylight can affect the body’s circadian rhythm, which is the 24-hour clock that controls our function during waking hours and sleeping.

 

One theory suggests that the changing seasons can disrupt the production of certain hormones, such as melatonin and serotonin, which regulate mood and sleep. Here are some things that 

 

Meet With Your Doctor

Individuals suffering from seasonal affective disorder (SAD) should be referred to a mental health specialist. A psychiatrist can perform various screening tests to identify people with this condition.

 

Prepare During the Fall

As the days get shorter and the nights get colder, you must take some time to prepare your mind for the upcoming changes.

 

According to psychologist Kim Burgess, Ph.D., regular exercise can help people feel better about themselves and their mental health.

 

Use a Light Box

Exposure to artificial light can help people with seasonal affective disorder by maintaining their circadian rhythm. A 2017 review published in the Einstein Journal of Medicine and Biology suggested that this therapy is a first-line treatment.

 

The Mayo Clinic noted that phototherapy boxes, also referred to as phototherapy devices, can help people with seasonal affective disorder. These devices emit light that’s similar to sunlight.

 

According to the clinic, people who use a light box for around 20 to 30 minutes a day can experience a chemical change in their brain that can help them feel better.

 

The clinic also noted that people should use a light box within the hour following their morning wake-up.

 

Although these types of light therapy boxes are generally considered safe and effective, they’re not regulated by the FDA in the US.

 

Consider Getting a Dawn Simulator

Some people with this condition can benefit from a dawn simulator, an alarm clock that produces light comparable to the intensity of sunlight.

 

Although there are various types of dawn simulator models, the best ones use a light close to natural sunlight. In 2015, a study revealed that these devices can be effective for people suffering from mild seasonal affective disorder.

 

Ask About Antidepressants

According to experts, if psychotherapy or light therapy doesn’t completely alleviate the symptoms of seasonal depression, then antidepressants may be helpful.

 

People with this condition usually need to take antidepressants until spring. According to psychologist Ania Kalayjian, it’s essential to identify when the symptoms of seasonal affective disorder (SAD) start.

Shining a Light on Seasonal Affective Disorder

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Winter doesn’t officially begin its frigid reign until December 21st, but the days grow shorter and the nights grow longer much sooner than that. As the hours of daylight begin to decrease, Seasonal Affective Disorder (SAD) becomes much more commonplace. While the exact causes are as yet unknown, most research points towards a lack of light as a cause. 

Just because SAD only occurs in certain months, does not downgrade its impact. Any form of depression should be taken seriously no matter the season. Treating seasonal affective disorder with light is becoming more and more common. Learn more about SAD, its causes, and its treatments below.

What Is SAD

Seasonal affective disorder is a type of depression that typically occurs during the winter months when daylight hours are shortened. To be officially diagnosed, several criteria are considered. Common symptoms include: feelings of hopelessness or worthlessness, losing interest in activities that once brought you joy, disrupted sleep, changes in appetite, and feeling sluggish. 

How Does SAD Occur?

Exposure to sunlight stimulates a part of the brain called the hypothalamus, which controls your circadian rhythm. Lack of light due to the shorter days in the winter can throw off your circadian rhythm and create chemical imbalances in your brain that can lead to the decreased production of serotonin, the chemical that makes us feel happy. 

This lack of sunlight and decreased levels of serotonin typically leave people feeling sluggish and sleepy. Even your cognitive functions can become impaired. Decreased concentration and memory are both common symptoms. 

How Light Therapy Can Help

The foundational idea behind light therapy is replacing natural light with artificial light to boost your body’s production of feel-good hormones. Light therapy uses light box technology to produce a bright white light which tricks your brain into thinking it’s getting the benefits of natural sunlight. 

While you shouldn’t solely use light boxes to replace all exposure to sunlight, it can help supplement your exposure and even prevent the onset of SAD. For the best results, follow the tips below to get the most out of your light therapy. 

  • Light boxes should have at least 10,000 lux exposure as regular sunlight is about 50,000 lux
  • Do not look directly into the light as it could damage your eyes. Keep the box near you and go about your normal routine while making sure you are within a few feet of it for longer periods of time.
  • Total exposure times throughout the day should be about 30 minutes. You can use the box’s light all at once or break up the time over the course of the day. 
  • Start your day off with a little exposure to light. This will automatically begin to boost your mood and create a healthier mindset.
  • Consult a doctor before beginning any treatment to ensure you are as safe as possible.