How to Treat Seasonal Affective Disorder (SAD)
Original image by Noah Silliman on Unsplash.
Recognize the symptoms of SAD.
Look for the following symptoms that commonly appear in late fall and/or early winter, especially on non sunny days:
· Feeling depressed for the majority of the day
· Low energy
· Trouble sleeping or oversleeping
· Frequently feeling agitated or anxious
· No interest in activities (even those you once liked)
· Noticeable changes in appetite or weight
· Difficulty in concentration or focus
· Feelings of guilt, worthlessness, hopelessness
· In extreme cases, suicidal thoughts
Seek medical attention for a proper diagnosis.
Contact your primary care doctor or therapist to determine whether or not your symptoms are truly connected to SAD rather than another physical or mental condition.
Try light therapy using an SAD light.
Light therapy with a special SAD light box is generally prescribed for treatment to ensure you have bright light exposure during the first hour of waking up. Light therapy mimics natural outdoor light.
Get outside and get some exercise.
Even if it isn’t sunny and it’s cold, getting outside for even a short period of time on a regular basis will help change your body chemistry, and exercise will also help.
Seek psychotherapy.
Talk therapy will help you manage your negative thoughts, stress, and anxiety and can give you other behavioral strategies to try.
Consider using antidepressants.
Extended-release versions of antidepressants such as bupropion may help, but can take several weeks to see results.
Seek methods to help you focus more on your mind-body connection.
Practicing yoga, tai chi, meditation, and other relaxation techniques have been proven to help as well.
Take a trip out of town.
Even if you aren’t able to travel to a warmer, sunnier climate a short day or weekend road trip can work wonders. Change your venue and change your perspective!