Fighting Seasonal Affective Disorder
What is SAD?
During the fall months, as summer begins to fade and we move toward the winter months, some people may develop a form of depression called SAD, or Seasonal Affective Disorder. Many people living in Michigan or other northern areas begin to experience symptoms in October or November. With the recent time change, the sun is going down earlier than we are used to. It can be difficult to resist the urge to go to bed earlier, but this can throw off our routine and cause our symptoms to become worse.
The symptoms of seasonal affective disorder look a lot like depression and may include sadness, a loss of interest in activities that were once enjoyable, difficulty focusing, oversleeping, fatigue, low energy levels, changes in appetite or weight, and general feelings of hopelessness.
You can read more at: https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651
Light Therapy for Treating SAD
I have personally experienced Seasonal Affective Disorder for many years, and I am very excited to share some ideas that may help other people to cope. I had heard of light therapy back in the 80’s when it was first becoming popular. At that time, I was told that the therapy lights for personal use would cost me several hundred dollars. About five years ago, I decided I had to do something. I had to take action and desperately wanted to fight my symptoms. I decided I would spend whatever amount I needed to try and find some relief. I was pleasantly surprised to find out that, over the years, light therapy devices have become much more reasonably priced. I was able to purchase a light for around $40 and began using it immediately. Check out this article which talks about The 8 Best Light Therapy Lamps of 2022 tested and reviewed by Verywell Mind or this article from CNN
Verywell Mind / Jhett Thompson
One of the most common theories about why light therapy works is related to our bodies internal clock or circadian rhythm. Our circadian rhythm helps our body to naturally regulate our wake and sleep cycles. In the fall months, as the seasons begin to change, we start to see less and less hours of sunlight. This can lead us to feel tired earlier in the evenings and have more trouble waking up in the mornings. The idea is that morning exposure to light therapy may help create a “phase advance” which shifts our internal biological clock earlier. This shift will tend to give us more energy and help us wake up earlier on subsequent days. The following article also offers some intriguing alternative theories behind why light therapy may be beneficial.
The alternative theories include one study that proposes that there is a “precise neural circuit” in the brain which carries light from the retina to the brain’s thalamus. According to this study, the circuit in our brain bypasses the circadian clock entirely. Another theory has to do with photosynthesis and that humans may have similar light-absorbing molecules as seen in plant life. Finally, Vitamin D deficiency is another theory related to development of Seasonal Affective Disorder. “We know that ultraviolet light to human skin stimulates the production of Vitamin D.” Therefore, light therapy may be beneficial due to an increase in our Vitamin D levels. Whatever the reasons behind the benefits of light therapy, it has without a doubt been proven to be effective, especially when used consistently.
Happy Light Luxe by Verilux | PHOTO: Dana Holmes/CNN
According to the National Alliance on Mental Illness (NAMI), light therapy “is now considered the first-line treatment intervention”. Research suggests that it is important to find a light box with at least 10,000 LUX of light intensity(NAMI). I personally recommend looking for one that does not need to be constantly plugged in while in use. There are rechargeable options that allow for more convenience when traveling, as well as, allowing you to sit in various areas of your house when you are absorbing the light. Using light therapy has been extremely helpful in relieving my symptoms of seasonal affective disorder and I imagine it will be a tool I use for many years to come. As the light therapy began to work for me, I decided to share my light sessions with my indoor plants. It was encouraging to see my plants perk up and this helped me feel confident in the beneficial properties of light. People with light sensitivities, eye problems, or those who are prone to mania will want to use caution and check with their doctor before using a light therapy box. Other side effects can include mild anxiety, headaches, sleep disruption, and eye strain.
Additional Approaches to Consider for Treating SAD
If light therapy does not seem like the right approach for you or if you are simply looking to add additional techniques to your coping skills toolbox, there are other methods, which can also be helpful. Talk therapy and Cognitive Behavioral Therapy (CBT) can be useful to help people adjust the thoughts they have surrounding winter and the impending cold.
If we are full of dread related to the winter weather, we may begin to experience anxiety. This anxiety will cue our body to respond and may result in mood swings, hormonal imbalances, inflammation, auto-immune responses, sleep disturbances (K., Biskelonis). The stress related to the holiday season can also be addressed during talk therapy. Creating and sticking to a Routine, especially in the mornings and evenings, can be another helpful approach when dealing with symptoms of seasonal affective disorder. Our Diet is certainly going to impact the way we feel regardless of whether or not we are experiencing symptoms of seasonal affective disorder. It can be very tempting to eat hearty, “comfort foods” during the winter months, but this may not be as nourishing as eating lighter foods, such as fruits, vegetables, and salads. You can learn more about seasonal affective disorder in this video from Reset Brain and Body owner, Kerry Biskelonis: Seasonal Affective Disorder: Mental Health Mondays with Reset Brain and Body
Exercise is another approach to treating feelings of sadness. If you can wear a lot of layers and take a nice walk it will also help to get some fresh air and sunlight. Ice skating, sledding, skiing and snowboarding can all be fun activities to try which also provide exercise, fresh air and potentially sunlight. Relaxation techniques, such as deep breathing, mindfulness, aromatherapy, and yoga can all be helpful ways to offer ourselves self-care and compassion. If you need some ideas, check out some of these helpful links for simple relaxation exercises you can try at home:
Planning a vacation or a trip, sitting by a cozy fireplace, or using a sauna are some other ideas that may help lift your mood. Medication, such as antidepressants can be another beneficial approach to treating seasonal affective disorder. Consult with your doctor if medication is an option you are interested in trying out.
If you are struggling with Seasonal Affective Disorder, it is important to note that you are not alone. There are still many other people out there struggling with the symptoms of seasonal affective disorder. SAD is a form of depression, and depression is very common issue which affects millions of people each year. This may not always be easy to see, as so many people suffer in silence. My final tip for addressing symptoms of Seasonal Affective Disorder is to reach out to supportive friends and family members. If we can be brave enough to share our struggles with those we love, we might be surprised how many other people understand and are willing to offer a supportive, listening ear. More and more people throughout the world are gaining an understanding of the importance of mental health. Some people will actually feel privileged to be given the opportunity to lend a helping hand and it can deepen the bond we have with our loved ones. Some people may have already noticed a change in you and are simply unsure how to start the conversation with you. If you don’t have a supportive person you feel you can turn to, I urge you to seek the help of a professional therapist.
If you or someone you know is in immediate distress or is thinking about hurting themselves, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK (8255). You also can text the Crisis Text Line (HELLO to 741741) or use the Lifeline Chat on the National Suicide Prevention Lifeline website.
Erin Schlitt is a Clinical Counseling Intern at Reset Brain and Body.
Join Erin in her weekly classes: Manage Your Stress with Mindfulness and Meditation.
Reset Brain and Body is a mental wellness practice where traditional talk therapy is elevated through the integration of mindfulness, meditation, yoga and creative expression. Connect with Reset Brain and Body on Instagram & Facebook, check out the class schedule, or contact us to book an appointment.