SAD: What is it and How Do I Treat it?
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 this week’s article we’ll talk about the disorder and ways to properly treat it.
The treatments for “winter depression” may include any, or a combination, of the following:
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Exposure to sunlight. Spending time outside or near a window can help relieve symptoms.
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Light therapy. If increasing sunlight is not possible, exposure to a special light for a specific amount of time each day may help.
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Psychotherapy. Dialectical behavioral therapy (DBT) 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 interpersonal relationship and health-maintenance skills.
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Limited electronics. 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:
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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.
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Try to be with other people and confide in someone. It is usually better than being alone and secretive. Lean on your support system, let your family and friends help you.
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Do things that make you feel good; see a movie, garden, or take part in a religious, social, or family activity.
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Do something nice for someone else. It will make you feel good.
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Get regular exercise, even just going for a walk helps.
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Manage your expectations. Your mood will get better slowly, not right away. It’s OK – Feeling better takes time.
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Eat healthy, well-balanced meals.
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Stay away from alcohol and drugs. These are the worst things for your brain and your gut, and they do not make you happy.
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Delay big decisions until the depression has lifted.
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Try to be patient and focus on the positives.
I hope that these treatment ideas and tips help you or someone you know who suffers from seasonal mental shifts. 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.
If you or someone you know is struggling, please reach out. I am also happy to help in any way I can and am always accepting new patients. Remember to take care of yourself this Holiday season!
