The symptoms of seasonal affective disorder (SAD), commonly known as seasonal depression, appear at the same time every year. SAD affects 0.5% to 3% of the general population, but its prevalence is higher in people with bipolar disorder and severe depressive disorder.
SAD symptoms
typically start to show up or get worse in the fall and winter and then go away
in the spring and summer. About 10% of SAD sufferers instead experience
symptoms in the spring and summer.
The best
method to treat SAD is with the support of a healthcare physician or mental
health expert, but there are other things you may do at home to help with the
symptoms.
Ø Seasonal
Depression Symptoms
Depending on
what season SAD manifests itself in, the symptoms can change.
SAD falls
under the broad category of major depressive disorder (MDD), which has symptoms
such as:
• Feeling
persistent "down" or depressed
• Loss of
interest in once-enjoyed activities
• Feeling
hopeless or worthless
• Changes in
appetite/weight
• Feeling
sluggish or agitated
•
Experiencing low energy
• Difficulty
concentrating
• Frequent
thoughts of death or suicide
Winter-pattern SAD symptoms may include:
• Hypersomnia
(excessive sleeping)
• Increased
hunger (especially a need for carbohydrates)
• Social
withdrawal
Summer-pattern SAD symptoms may include:
• Insomnia
(difficulty sleeping)
• Reduced
appetite, frequently resulting in weight loss.
• Agitation
and restlessness, anxiety, and violent outbursts
Ø Treatments at
Home for Seasonal Depression
When the
seasons change, SAD symptoms normally go better on their own, although
medication can help manage symptoms and hasten their recovery.
Medications
like selective serotonin reuptake inhibitors (SSRIs) and/or therapies like
cognitive behavioral therapy are frequently used in professional treatment for
SAD (CBT).
SAD may be
efficiently treated at home if symptoms are minimal. Along with expert
therapies, there are also ways to apply home remedies.
o light Therapy
Winter-pattern
SAD is frequently treated with light therapy.
A very
powerful artificial light box is used for light treatment (10,000 lux). Sitting
in front of the box for 30 to 45 minutes per session is common. Sessions are
often conducted from fall through spring, first thing in the morning.
Usually, a
few signs of improvement are noticeable after a week or two of beginning
regular sessions.
The
effectiveness of light therapy has been established in many studies, although
many indicate that it may be on par with CBT in terms of effectiveness.
Although
lightboxes for light therapy are available over-the-counter, it is advisable to
speak with your doctor before using one as they are not suitable for everyone,
including:
• People who
have specific eye conditions
• People who
take certain medications that make them more sensitive to sunshine
• Those with
bipolar disorder who have manic episodes (light therapy can trigger a manic
episode)
Seasonal Affective Disorder treatment
o Increased
Sunlight Exposure
For some
people, spending more time in the sun can help offset the shorter winter days
and alleviate the symptoms of SAD.
This can be
accomplished by taking part in outdoor activities like taking a stroll, ice
skating, or even just relaxing outside.
It might
also be beneficial to let more light into your living and/or working
environment. Sit as close to a window as possible. Rearrange your room to let
in as much light as possible. Open your curtains and shutters. Trim tree
branches or move objects that are blocking light.
o Vitamin D
A vitamin D
shortage is common among SAD sufferers, especially during the shorter winter
days. Serotonin, a neurotransmitter hormone that improves mood, may not
function properly due to vitamin D deficiency, which could exacerbate SAD
symptoms. Supplementing with vitamin D may benefit those with SAD symptoms,
although studies have yielded conflicting outcomes.
o Eat
healthfully
Cravings for
carbohydrates and an increase in appetite might result from winter SAD. Summer
SAD can reduce appetite, which can occasionally result in unintentional weight
loss.
In both
situations, it can be beneficial to be aware of general eating patterns and
make sure you are consuming a range of healthful meals. Consider including
complex carbohydrates, unprocessed foods, proteins, and vegetables in your
meals.
o Exercise
Exercise has
the power to boost energy and reduce stress. Walking outside can help you work
out your body and get some sun exposure. Try going outside around noon when the
sun is high for some exercise and fresh air.
Before your
SAD symptoms begin, getting into the routine of regular exercise may help with
motivation when winter arrives.
o Go on
Vacation
Traveling to
a destination with a warmer, sunnier environment can give you a little taste of
a summer oasis during the winter doldrums, however, this is not an affordable
cure for everyone.
This is not
a long-term fix. The symptoms will return when you get home unless you spend
the full fall and winter there, but it's a great break.
Seasonal Affective Disorder treatment
Tips for Self-Care for Seasonal Depression
Despite not
being "treatments," the following actions can help you feel better
when you are suffering from SAD:
• Try to
reduce stress as much as you can by identifying and addressing stress triggers,
practicing meditation and mindfulness techniques, getting creative, engaging in
fun activities, or engaging in other healthy stress-busting activities.
• Avoid
alcohol and illegal drugs as these can make you feel worse in the long run. •
Stay connected to others by staying in touch with friends and family, meeting
for coffee with them, calling them, joining a support group, or any other way
you feel comfortable reaching out.
• Prioritize
your chores, set reasonable goals, and divide big projects into smaller ones to
avoid taking on too much.
• Try to be
patient; even with treatment, symptoms may not disappear right away.
• Consult
with your healthcare provider right away. Getting aid can help a lot because
managing SAD on your own isn't always possible.
Ø Summary
SAD
frequently necessitates professional therapy, although if symptoms are minor,
they may be controlled at home. These procedures can be beneficial in addition
to the medical professionals' therapies.
Home
remedies for SAD include:
• Light
therapy and spending time in the sun
• Lifestyle modifications include a good diet, regular exercise, and sufficient sleep
•
Vitamin D supplements if necessary
Seasonal Affective Disorder treatment
