If you experience seasonal affective disorder (SAD), you may be dreading the next few months. The good news about this form of depression is that it follows a predictable cycle that can be treated, and preparation can often decrease the severity of symptoms. At The Pavilion in Williamsburg, Virginia, we treat many behavioral health disorders, including depression, and we want to give patients the tools to address their mental health effectively.
Treating SAD Proactively
Once you know that you have SAD, you can take action to minimize its impact on your life. Your symptoms probably show up around the same time every year. By starting the treatment strategies your doctor suggests, a few weeks in advance of your typical onset of symptoms, you can help your mind and body be more ready for to combat SAD. Waiting until the symptoms begin does not mean that you cannot treat SAD, but it may take a while for the treatments to be effective, so it is better to start the treatment ahead of symptoms appearing. For other people, it may be necessary to engage in preventative treatment throughout the year.
Common Treatments for SAD
Once it is confirmed that you are experiencing SAD, your doctor could recommend a number of different treatment options:
- Light therapy. This is also sometimes called phototherapy and involves a person sitting near a special light box when they first wake up in the morning. This special light has a similar effect on the brain as sunlight and can stimulate the creation of important brain chemicals that regulate mood.
- Talk therapy. Cognitive behavioral therapy (CBT) is particularly helpful for people with SAD. It can help in managing symptoms, developing coping techniques, and increasing healthy behaviors.
- Medication. Whether or not medication is used, and which medications are recommended, will depend on a person’s other diagnoses. It is very common for people with SAD to experience other behavioral health conditions, such as attention deficit hyperactivity disorder (ADHD), eating disorders, anxiety, panic disorder, other forms of depression, or bipolar disorder.
SAD Self-Care Strategies
Self-care does not replace professional treatment, but it can enhance the effectiveness of the treatment you receive.
- Open the curtains and blinds and sit near the window to get more sunlight
- Go for walks or take up a winter sport, so you’re spending time outside
- Eat a healthy, well-balanced diet
- Spend time with loved ones to avoid isolation
- Reduce or eliminate substances that can interfere with your meds, including alcohol, nicotine, and other drugs
- Adjust your expectations for your own productivity. When you’re fighting a mental illness, giving 100 percent may look a bit different.
- Talk to your doctor about vitamin supplements
- Exercise regularly to increase your endorphin levels
- Keep a consistent sleep schedule and avoid naps
What Causes SAD?
It isn’t entirely clear why some people experience SAD. The most likely factors seem to be
- Changes in the person’s internal clock due to decreased sunlight– Disruptions to your circadian rhythm may lead to depressive symptoms
- Decreased serotonin. This “feel good” chemical that is made naturally by our brains can decrease because we get less sunshine in the winter
- Changes in melatonin levels. Your brain makes melatonin naturally to help you sleep the right amount. When the seasons change, your body can make more or less melatonin, which leads to changes in sleep and mood.
Symptoms of SAD
If you are concerned that you could be experiencing SAD, you should look for the following symptoms:
- Depressed mood, most of the day, on most days
- Decreased interest in things you usually like doing
- Fatigue
- Changes in sleep or appetite
- Inability to focus
- Irritability and moodiness
- Craving carbs
- Hopelessness
- Guilt
Risk Factors for SAD
You are at increased risk for SAD if:
- You have blood relatives with depression
- You live further from the equator
- You have low levels of Vitamin D
- You were assigned female at birth
- You are over the age of 20
At The Pavilion, we understand that just because SAD is seasonal, it doesn’t mean it isn’t serious. We recognize that patients who are struggling with this disorder need and deserve quality treatment and support. Our program treats seniors and adults who are experiencing acute psychiatric issues, such as anxiety, depression, bipolar disorder, or schizophrenia.
