Taking Control Of Your Seasonal Affective Disorder Treatment

If you have felt down more during the winter months, you are not alone. As many as 5% of the American population experiences Seasonal Affective Disorder. This type of depression can last more than 40% of the year, typically during the Fall and Winter months when the nights are longer. This is why seeking out Seasonal Affective Disorder treatment is essential.

The symptoms of Seasonal Affective Disorder are the same as seen with general depression, including:

• Sadness
• Feelings of discontentment
• Feelings of hopelessness
• Loneliness
• Social withdrawal
• Loss of interest in enjoyable activities
• Appetite changes
• Sleep problems
• Weight gain or loss
• Trouble setting goals or working toward goals
• Inability to concentrate

Fortunately, Seasonal Affective Disorder treatment is widely available through counseling and lifestyle changes.

Seasonal Affective Disorder Treatment

Many people choose to start Seasonal Affective Disorder treatment before their symptoms begin or as a way of minimizing the effects. For example, people who struggle with Seasonal Affective Disorder may eat a healthier diet and exercise throughout the year to help offset the signs of depression and then add light therapy to their home before the Winter season arrives.

The following are several options people choose for Seasonal Affective Disorder treatment.

Sunlight Exposure

Vitamin D is necessary for physical and mental health. Adequate amounts of Vitamin D make it possible to move muscles, for the nerves to send messages throughout the body, to boost the immune system, to reduce inflammation, and to produce serotonin (the chemical that boosts mood).

During the Fall and Winter months, there is less sunlight exposure, and often it is too cold to stay outdoors for long. Instead, find ways to increase sunlight exposure in your home. For example:

• Open curtains during the day
• Place mirrors across from windows to reflect light better
• Add a skylight
• When looking for a new home, look for one with wider and taller windows

Also, consider adding an insulated sliding door that serves as a large window in a room where you spend the most time.

Light Therapy

Light therapy is another effective method for minimizing Seasonal Affective Disorder symptoms. Since sunlight is not as bright during the Fall and Winter months, a box with a lamp of at least 10,000 lux of light is used to mimic natural sunlight. This brighter light triggers the release of serotonin and decreases melatonin.

It is important to choose a light with safe UV levels. Try sitting in front of the light for half an hour to an hour every morning during the time of year when Seasonal Affective Disorder is more likely. You should notice results within a few weeks.

Talk Therapy

Talk therapy is helpful for Seasonal Affective Disorder because it allows you the time and safe space to share worries and concerns that weigh on your mind. If your depression includes intrusive thoughts and compulsive behaviors, talk therapy is a great time to introduce and practice strategies.

Another form of talk therapy includes group therapy. Your counselor may suggest group therapy for depression, using depression to encompass all the various forms of the condition, such as Seasonal Affective, Postpartum, Major Depression, and Disruptive Mood Dysregulation. You can choose talk therapy in person or virtually.

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a method of psychotherapy shown to be effective in treating depression, anxiety, and other mood disorders. CBT recognizes the thought-emotion-action cycle and works to break the negative cycle and replace it with beneficial thoughts and behaviors.

When you encounter a negative thought, it results in an emotion. How you interpret that thought and emotion leads to an action. You can choose to take negative action (or inaction) or change the behavior to a constructive action. CBT teaches you to reframe your thoughts and feelings and choose a different behavior.

Lifestyle Changes

Lifestyle changes are the easiest and least expensive place to start and can profoundly affect your mental and physical health. When you aim to live healthier, you begin to feel better in all areas. Exercise boosts mood, strengthens the cardiovascular system, releases tension, and improves balance.

Eating less processed foods and added sugars allows your body to receive nourishment from whole foods like lean protein, vegetables, fruits, complex carbohydrates, and healthy fats. Vices such as smoking and overdrinking alcohol can contribute to and worsen depression symptoms.

Counseling for Seasonal Affective Disorder Treatment

Counseling is available as a Seasonal Affective Disorder treatment. A counselor will assess your symptoms and create a plan to help you overcome this form of depression. You will learn strategies and become aware of the triggers, allowing you to be productive in your mental health care. Contact our office today to schedule an appointment.