The symptoms of seasonal affective disorder (SAD), commonly known as seasonal depression, appear at the same time every year. SAD affects 0.5% to 3% of the general population, but its prevalence is higher in people with bipolar disorder and severe depressive disorder.
SAD symptoms typically start to show up or get worse in the fall and winter and then go away in the spring and summer. About 10% of SAD sufferers instead experience symptoms in the spring and summer.
The best method to treat SAD is with the support of a healthcare physician or mental health expert, but there are other things you may do at home to help with the symptoms.
Ø Seasonal Depression Symptoms
Depending on what season SAD manifests itself in, the symptoms can change.
SAD falls under the broad category of major depressive disorder (MDD), which has symptoms such as:
• Feeling persistent "down" or depressed
• Loss of interest in once-enjoyed activities
• Feeling hopeless or worthless
• Changes in appetite/weight
• Feeling sluggish or agitated
• Experiencing low energy
• Difficulty concentrating
• Frequent thoughts of death or suicide
Winter-pattern SAD symptoms may include:
• Hypersomnia (excessive sleeping)
• Increased hunger (especially a need for carbohydrates)
• Social withdrawal
Summer-pattern SAD symptoms may include:
• Insomnia (difficulty sleeping)
• Reduced appetite, frequently resulting in weight loss.
• Agitation and restlessness, anxiety, and violent outbursts
Ø Treatments at Home for Seasonal Depression
When the seasons change, SAD symptoms normally go better on their own, although medication can help manage symptoms and hasten their recovery.
Medications like selective serotonin reuptake inhibitors (SSRIs) and/or therapies like cognitive behavioral therapy are frequently used in professional treatment for SAD (CBT).
SAD may be efficiently treated at home if symptoms are minimal. Along with expert therapies, there are also ways to apply home remedies.
o light Therapy
Winter-pattern SAD is frequently treated with light therapy.
A very powerful artificial light box is used for light treatment (10,000 lux). Sitting in front of the box for 30 to 45 minutes per session is common. Sessions are often conducted from fall through spring, first thing in the morning.
Usually, a few signs of improvement are noticeable after a week or two of beginning regular sessions.
The effectiveness of light therapy has been established in many studies, although many indicate that it may be on par with CBT in terms of effectiveness.
Although lightboxes for light therapy are available over-the-counter, it is advisable to speak with your doctor before using one as they are not suitable for everyone, including:
• People who have specific eye conditions
• People who take certain medications that make them more sensitive to sunshine
• Those with bipolar disorder who have manic episodes (light therapy can trigger a manic episode)
Seasonal Affective Disorder treatment
o Increased Sunlight Exposure
For some people, spending more time in the sun can help offset the shorter winter days and alleviate the symptoms of SAD.
This can be accomplished by taking part in outdoor activities like taking a stroll, ice skating, or even just relaxing outside.
It might also be beneficial to let more light into your living and/or working environment. Sit as close to a window as possible. Rearrange your room to let in as much light as possible. Open your curtains and shutters. Trim tree branches or move objects that are blocking light.
o Vitamin D
A vitamin D shortage is common among SAD sufferers, especially during the shorter winter days. Serotonin, a neurotransmitter hormone that improves mood, may not function properly due to vitamin D deficiency, which could exacerbate SAD symptoms. Supplementing with vitamin D may benefit those with SAD symptoms, although studies have yielded conflicting outcomes.
o Eat healthfully
Cravings for carbohydrates and an increase in appetite might result from winter SAD. Summer SAD can reduce appetite, which can occasionally result in unintentional weight loss.
In both situations, it can be beneficial to be aware of general eating patterns and make sure you are consuming a range of healthful meals. Consider including complex carbohydrates, unprocessed foods, proteins, and vegetables in your meals.
o Exercise
Exercise has the power to boost energy and reduce stress. Walking outside can help you work out your body and get some sun exposure. Try going outside around noon when the sun is high for some exercise and fresh air.
Before your SAD symptoms begin, getting into the routine of regular exercise may help with motivation when winter arrives.
o Go on Vacation
Traveling to a destination with a warmer, sunnier environment can give you a little taste of a summer oasis during the winter doldrums, however, this is not an affordable cure for everyone.
This is not a long-term fix. The symptoms will return when you get home unless you spend the full fall and winter there, but it's a great break.
Seasonal Affective Disorder treatment
Tips for Self-Care for Seasonal Depression
Despite not being "treatments," the following actions can help you feel better when you are suffering from SAD:
• Try to reduce stress as much as you can by identifying and addressing stress triggers, practicing meditation and mindfulness techniques, getting creative, engaging in fun activities, or engaging in other healthy stress-busting activities.
• Avoid alcohol and illegal drugs as these can make you feel worse in the long run. • Stay connected to others by staying in touch with friends and family, meeting for coffee with them, calling them, joining a support group, or any other way you feel comfortable reaching out.
• Prioritize your chores, set reasonable goals, and divide big projects into smaller ones to avoid taking on too much.
• Try to be patient; even with treatment, symptoms may not disappear right away.
• Consult with your healthcare provider right away. Getting aid can help a lot because managing SAD on your own isn't always possible.
Ø Summary
SAD frequently necessitates professional therapy, although if symptoms are minor, they may be controlled at home. These procedures can be beneficial in addition to the medical professionals' therapies.
Home remedies for SAD include:
• Light therapy and spending time in the sun
• Lifestyle modifications include a good diet, regular exercise, and sufficient sleep
• Vitamin D supplements if necessary
Seasonal Affective Disorder treatment
