As the seasons change, so can a person’s mood and mental state. Seasonal affective disorder (SAD) is a type of depression that happens at certain times of the year, disrupting one’s ability to function and find happiness. If you or someone you love is experiencing persistent feelings of sadness, hopelessness, low energy, and other symptoms of depression—and those symptoms occur alongside temperature drops—seasonal affective disorder may be to blame.
Seasonal affective disorder, also called seasonal depression, lasts for roughly four to five months out of the year. It typically begins with the onset of fall or winter, aligning with shorter days, colder weather, and the reduction in sunlight. While it is temporary—resolving when the seasons turn—those struggling with seasonal depression do not need to simply “wait it out.” Seasonal affective disorder can be treated and managed.
Professional treatment and therapy can improve the symptoms of seasonal affective disorder more quickly, which is especially important if the symptoms are severe. Read on to learn more about treatment for seasonal depression.
Can seasonal depression be treated?
Yes, seasonal depression can be treated.
Because it’s a type of depression, seasonal affective disorder can be treated with similar methodologies used in depression treatment programs. For example, psychotherapy can help reduce and manage any active symptoms of seasonal depression, as well as teach valuable coping skills even during the “off season.”
However, a variety of therapies and treatment modalities are available for seasonal affective disorder, depending on which type of disorder the person has.
Let’s explain. Although seasonal affective disorder typically occurs during the fall/winter months, it can be triggered by the warmer seasons, as well. Summer-pattern seasonal affective disorder starts in the spring/summer, and resolves in the fall/winter. Meanwhile, winter-pattern seasonal affective disorder is much more common, occurring during the colder seasons and resolving with warmer temperatures.
This distinction is important, as treatment for seasonal affective disorder can vary slightly depending on its pattern. Treatment can also depend on the individual person, their needs, and the severity of their symptoms.
How is seasonal affective disorder treated?
The treatment modalities used in treatment for major depression are often recommended for those battling seasonal affective disorder. These treatment options include the below, applying to all patterns of seasonal depression:
- Psychotherapy: Also called talk therapy, psychotherapy is designed to help people challenge and change their negative thoughts and behaviors. With a licensed counselor or therapist, those struggling can learn new strategies for identifying triggers, coping with difficult symptoms, and changing habits that contribute to their depression. Cognitive Behavioral Therapy (CBT) is among the most effective types of therapy for seasonal affective disorder.
- Physical Activity: Experts recommend regular exercise as a prescription for any type of mental health disorder. This is because physical activity – even just 30 minutes per day – has the power to significantly improve a person’s mood and energy levels. Exercise contributes to the release of feel-good chemicals in the brain, in turn easing the symptoms of mental health issues like depression and anxiety.
- Social Support: While depression often causes people to isolate from others, and seasonal depression often creates a desire to ‘hibernate’, it’s important to stay connected with others. Those seeking treatment for seasonal affective disorder should always lean into their social network, which is friend(s), family, mentor(s) or another trusted individual who one can talk to in times of need. The ability to open up to others, and confide in people you trust, can lift a large weight of your shoulders and improve depression symptoms.
- Antidepressants: Occasionally, some treatment professionals might recommend prescription medications to combat the symptoms of seasonal affective disorder. Antidepressants are a type of medication designed to reduce difficult symptoms, but are usually prescribed in combination with psychotherapy. However, they typically take six to eight weeks to work, and come with some side effects, so it’s important to discuss this option with your doctor to decide if it’s right for you.
In addition to the above, additional methods of treatment are often recommended for winter-pattern seasonal affective disorder.
Winter-pattern seasonal affective disorder treatment:
- Exposure to sunlight: While it seems simple, sitting beside a window or spending time outside in the sunlight can help the symptoms of seasonal depression.
- Light therapy: Light therapy is often recommended when consistent exposure to sunlight is not available. Light therapy involves exposing people to a bright light box, for 30 to 45 minutes per day, to make up for the lack of natural sunlight during the winter months. The light box is 20 times brighter than indoor light and filters out damaging UV rays, making it a safe treatment for most people struggling.
- Vitamin D: Depression has been linked to deficiencies in vitamin D, and supplements are often recommended to improve symptoms of winter-pattern SAD. However, vitamin D can interact with some medications, so it’s important to speak with a clinician about this type of treatment.
Other tips for treating seasonal depression
Seasonal depression, more formally known as seasonal affective disorder, can be alleviated with other lifestyle changes. In addition to exercise and spending time outdoors, one can also help improve their mental health struggles by:
- Setting boundaries, and avoiding taking on too much at once
- Prioritizing self-care and doing activities that make you feel better
- Eating healthy, well-balanced meals
- Avoiding drugs and alcohol
- Setting small, realistic goals and reasonable expectations (depression does not go away overnight, so be patient with treatment)
- Letting family and friends step in to help
- Focusing on gratitude and positive thinking
- Speaking with a healthcare or treatment professional
Where to find treatment for seasonal affective disorder
If you or someone you love is struggling with the symptoms of seasonal affective disorder, one of the first steps you can take is setting up an appointment with your primary care doctor or another clinical professional. Many healthcare providers will offer a mental health screening to help understand your symptoms. They can also refer you to a mental health treatment provider who specializes in depression treatment.
If you do not know where to turn, or feel like you’re lacking support, you can always contact Turnbridge for an initial and confidential conversation. Turnbridge is a recognized mental health treatment provider for teens and young adults. We can talk to you about your symptoms, listen to your concerns, and help you determine the best next steps. Call 877-581-1793 today.