Treatments
There are some things you can do to treat and diminish the effects of SAD:
- Spend time outside – Get outside as often as you can – The more light you are exposed to the better. Take a long walk, eat lunch at a nearby park, or simply sit on a bench and soak up the sun. Even on cold or cloudy days, outdoor light can help; especially if you spend some time outside within two hours of getting up in the morning. If it’s too cold, take a drive to the mall and do some personal shopping, it’s cathartic. Buy yourself a new dress (with $10 off!) and face the cold day looking your best.
- Light therapy – Make your environment sunnier and brighter. Open windows and blinds and let sunlight enter your home. You may also want to sit closer to bright windows at home or in the office. In severe cases, when a great deal of exposure to light is necessary, people buy light boxes and “phototherapy” lamps which they sit under for up to 45 minutes per day. Cheer up any room with some flowers to bring color to a dark season. We even have a 40% off coupon
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- Exercise – Physical activity help relieve stress and anxiety, both of which can increase SAD symptoms. It also increases endorphins which naturally elevate your mood. Being more fit can make you feel better about yourself, too, which can lift your mood.
- Psychotherapy – Psychotherapy is another option to treat SAD. Psychotherapy can help you identify and change negative thoughts and behaviors that may be making you feel worse. It can also help you learn healthy ways to cope with SAD and how to manage stress.
- Consider medication – In combination with talk therapy, anti-depressants can also help to regulate the balance in serotonin and other neurotransmitters in the brain that affect mood and energy.
- Eat well – Among other things, this means limiting carbohydrate intake of sweets, cakes, white bread, and rice because the all increase blood sugar levels.
- Do not isolate – Seek out friends and your social support network, spending time with others could improve your mood and your outlook. There are ways to do that, even in a new location after PCSing! Need some help? Click here for creative ways to make new friends.
- Don’t underestimate insomnia – Without a normal, regular sleeping pattern, your circadian rhythm will be off and that can cause more depression. Even if you think you feel rested, your body needs at least six to eight hours per night. For a fun way to stay cozy and get a more restful sleep, Check out these warm, winter bedding sets.
Any person experiencing significant symptoms of depression should feel comfortable discussing their concerns with their doctors. Some primary care doctors may be experienced in treating SAD and will feel comfortable treating this illness. Other doctors may want to refer people with SAD to a psychiatrist for treatment of this illness. Before starting any treatment for SAD, a person should make sure to meet with their doctor to discuss the benefits and risks of treatment. In the end, you know yourself better than anyone. If your life is being significantly impacted by symptoms of SAD, talk to a licensed and competent professional and figure out a plan that is right for you.
