December 15, 2022

As mentioned in last week\’s article, sadness is a normal part of life from time to time, however, depression is different in that it results in psychological dysfunction. Seasonal affective disorder, or SAD, is a type of depression associated with seasonal changes. In last week’s article we talked about the disorder, so this week we will cover some solutions. 

The treatments for \”winter depression\” and \”summer depression\” often differ, but may include any, or a combination, of the following:

  • Exposure to sunlight. Spending time outside or near a window can help relieve symptoms.

  • Light therapy. If increasing sunlight is not possible, exposure to a special light for a specific amount of time each day may help.

  • Psychotherapy. Dialectical behavioral or interpersonal therapy can help change the critical views you may have of yourself and the environment around you. It can also help you improve the interpersonal relationship and health maintenance skills.

  • In the case of spring/summer depression, the trick is to darken your sleeping quarters or to wear a sleep mask. I use blackout curtains on top of louvered blinds. 

  • Also cover all electronic lights or get the electronics out of your bedroom altogether. 

There are also things you can do for yourself to help relieve symptoms:

  1. Set realistic goals in light of the depression. Don\’t take on too much. Break large tasks into small ones, set priorities, and do what you can as you can.

  2. Try to be with other people and confide in someone. It is usually better than being alone and secretive.

  3. Do things that make you feel good. Going to a movie, gardening, or taking part in religious, social, or other activities may help. 

  4. Do something nice for someone else. It can make you feel better.

  5. Get regular exercise.

  6. Manage your expectations. Your mood will get better slowly, not right away. Feeling better takes time.

  7. Eat healthy, well-balanced meals. Check out our clean eating protocol here.

  8. Stay away from alcohol and drugs. The worst thing you can do to your brain and your gut. 

  9. Delay big decisions until the depression has lifted. 

  10. Try to be patient and focus on the positives. 

  11. Let your family and friends help you.

I hope that these treatment ideas and tips help you or someone you know who suffers from SAD. It is also important to remember that depression is a mental illness and not a sign of personal weakness. It also doesn’t just go away on its own. Depression is a psychological disorder that requires the help of a qualified professional. Please reach out to your therapist if you are struggling. I am also happy to help in any way I can and am always accepting new patients. Happy Holidays!