Strategies for combatting Seasonal Affective Disorder

Overcoming Seasonal Affective Disorder: 6 Effective Strategies

Seasonal Affective Disorder (SAD) is a real condition that affects 5% of people in the U.S., causing symptoms that are typically most intense during the winter months and weakening during the spring and summer. This type of depression, known as summer-pattern SAD, is less common but can also affect individuals.

SAD is dependent on several factors, including a person's hormonal state, seasonal characteristics like temperature, exposure to natural light, and the body's production of melatonin. One of the key triggers for SAD is lower winter levels of vitamin D from sunlight, which can lead to reduced levels of serotonin, a neurotransmitter that regulates mood.

Symptoms of SAD include decreased concentration, increased appetite, weight gain, social withdrawal, low mood, fatigue, and can be a real form of depression. Spending time in the daylight, even on cloudy days, can be beneficial for people with SAD. Getting some fresh air within 2 hours of waking up can help ease SAD symptoms.

There are various treatments available for managing SAD. Exercising outdoors, if possible, can further help in managing SAD symptoms. Mindfulness, yoga, walking, and exercise are recommended for managing SAD.

Light therapy can be used to reduce SAD symptoms by altering a person's circadian rhythms and increasing serotonin absorption. Two 90-minute sessions of group Cognitive Behavioral Therapy (CBT) can be as effective as 30 minutes of light therapy in treating SAD. CBT can help people with SAD cope by focusing on spotting and adjusting self-defeating or damaging thought processes.

For those with severe SAD, antidepressants can help control mood and energy. Psychiatrists or psychiatric nurses can recommend antidepressants, especially selective serotonin reuptake inhibitors (SSRIs), benzodiazepines, neuroleptics, antiepileptic drugs, and beta-blockers primarily for physical symptoms like tremor to reduce symptoms of social anxiety disorder (SAD).

It's important to consult a physician before purchasing a light therapy lamp or starting any new treatment. The National Suicide Prevention Lifeline offers free and confidential emotional support to people in crisis (1-800-273-8255), while the National Alliance on Mental Illness offers a helpline for discussing depression, anxiety, or any mental health issues (1-800-950-6264).

Research has found SAD to be more prevalent in regions with more intense and longer winters. However, the effectiveness of starting light therapy or CBT-SAD early as a preventative measure for SAD is still limited. Eating a diet rich in proteins, veggies, unprocessed food, and complex carbs (such as beans and grains) can help maintain serotonin levels.

IMAlive is a virtual crisis center with trained volunteers to intervene in crises if a person is at risk of suicide. Remember, it's okay to ask for help. If you or someone you know is struggling, reach out to a trusted individual or organisation for support.