FARGO, N.D. (Valley News Live) – We have seen some relatively warm temperatures in our region the past couple days but that will only last so long. Those colder temperatures can take a toll on our mental well being.
Seasonal affective disorder also known as SAD can affect how a person feels, thinks, and behaves.
Symptoms of SAD can include:
Feeling depressed most of the day, nearly every dayLosing interest in activities you once enjoyedHaving low energyHaving problems with sleep (oversleeping in winter SAD, insomnia in summer SAD)Experiencing changes in your appetite or weight (craving carbs and weight gain in winter SAD, decreased appetite and weight loss in summer SAD)Feeling sluggish or agitatedDifficulty concentratingFeeling hopeless, worthless or guiltyHaving frequent thoughts of death or suicide (If you have thoughts of harming yourself, seek help immediately.)
For winter-pattern SAD, specific symptoms might include:
IrritabilityTiredness or low energyProblems getting along with other peopleHypersensitivity to rejectionHeavy, leaden feeling in your arms or legsOversleepingAppetite changes, especially a craving for foods high in carbohydratesWeight gain
Seeking help early can make treatment for long term symptoms easier.
“Preventative care vs when you are in a crisis makes it easier to treat and we can see a lot more positive impacts from treatment when you seek help sooner,” said Megan Bjone a Mental Health Therapist.
Here are several ways to counter Seasonal Affective Disorder (SAD):
1. Light Therapy (Phototherapy):
Light Box: This is often the first line of treatment. You sit a few feet from a special light box that emits bright light (typically 10,000 lux) that mimics natural outdoor light, usually for 20-60 minutes each morning. It’s important to use a light box specifically designed for SAD, not a tanning lamp.
2. Medication:
Antidepressants: Your doctor may prescribe antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), which can be effective for SAD. They might be started before symptoms typically begin each year.
3. Psychotherapy:
Cognitive Behavioral Therapy (CBT): A type of therapy that helps you identify and change negative thoughts and behaviors associated with SAD. CBT adapted for SAD (CBT-SAD) is particularly effective.
4. Lifestyle and Home Remedies:
Get Outside: Spend time outdoors every day, even on cloudy days. Natural light can help, especially early in the day.Exercise Regularly: Physical activity is a powerful mood booster and stress reducer. Aim for at least 30 minutes of moderate exercise most days of the week.Maintain a Healthy Diet: Eating well-balanced meals can help regulate your energy levels and mood. Limit processed foods, sugar, and excessive caffeine.Ensure Adequate Sleep: Stick to a regular sleep schedule, even on weekends. Avoid napping too much, especially if it interferes with nighttime sleep.Create a Bright Environment: Open blinds and curtains, trim tree branches that block sunlight, and add skylights or brighter light fixtures in your home.Socialize: Don’t isolate yourself. Stay connected with friends and family, and participate in social activities.Manage Stress: Practice stress-reduction techniques like yoga, meditation, deep breathing exercises, or hobbies you enjoy.Plan for Winter: If you know you’re prone to winter SAD, plan enjoyable activities and trips during the colder months to give you something to look forward to.
5. Vitamin D:
Some research suggests a link between low vitamin D levels and SAD. Talk to your doctor about whether vitamin D supplementation might be appropriate for you, as they can check your levels.
Important Considerations:
Always consult with a healthcare professional for a proper diagnosis and to discuss the best treatment plan for you.Do not self-diagnose or self-treat, especially with light therapy or supplements, without medical guidance.If you experience severe symptoms or thoughts of self-harm, seek immediate professional help.
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