The colder months often come with more than the chilly weather a lot of us have grown accustomed to. These days are also mostly accompanied by gloominess. Over the years, reports have shown that this gloomy atmosphere has a psychological effect on people, one that medical practitioners call seasonal affective disorder (SAD). With less than 100 days left in this season, more people are likely to get caught in this winter blues, showcasing symptoms like sadness, lack of energy, and a lackadaisical attitude toward every other thing. While some people prefer to overcome this by playing their favorite casino games on Bruce bet, others might need more professional assistance, especially in extreme cases. If you’ve ever had seasonal depression and are looking to avoid it this fall, here is an article on some scientifically proven ways this is possible.
An Overview of Seasonal Affective Disorder (SAD)
Seasonal affective disorder is a mood disorder that occurs at the same time yearly when fall starts. Although many would say it’s not unusual to feel a little sad during the colder months, SAD is much more than that and can be unhealthy, especially when reoccurring. Reports from the National Institute of Mental Health have associated age, sex, and distance from the equator as risk factors for SAD. The distance from the equator is relevant to this because regions farther to the north and south usually experience shorter days and less sunlight in winter. At the same time, adults and younger women have been discovered to be more susceptible to the symptoms.
Other main causes of this condition are Vitamin D deficiency, melatonin boost, and brain chemistry imbalance, amongst others. SAD comes with a range of symptoms, which include:
- Persistent Low Mood;
- Constant Irritability;
- Feeling Lethargic;
- Sleepiness;
- Fatigue;
- Anxiety;
- Trouble Concentrating.
About 5% of adults in the United States experience this condition, and it is quite common in several locations towards the end of the year. However, the good thing is that it is rarely a severe case and can be treated through therapy and other mild approaches. Below are some common proven solutions to seasonal depression.
How to Treat Seasonal Affective Disorder/Autumn Depression
Before taking treatments or any sort of medication, you should speak to a medical practitioner. You may consult a psychiatrist or a psychologist to run a diagnosis and discuss your symptoms. These individuals are professionals and would know if you’re indeed suffering from SAD or another mood disorder. With that said, let’s get into some possible solutions that might be recommended to you.
Light Therapy
Light therapy is one of the most common treatments for SAD because it tackles the fundamental problem of this condition. It is a treatment that involves exposure to specific wavelengths of light to address various health issues. Light therapy is commonly used to treat this form of depression and can also help with rectifying sleep disorders and specific skin conditions. The different forms of LED light used in this therapy are blue, yellow, red, and near-infrared. Each of these colors penetrates the skin at different depths, and your health practitioner would determine the appropriate one.
Antidepressant Medication
Medications are another alternative for this condition. Some people may prefer this form of treatment because it’s easier to manage. One of the common medications used is antidepressant bupropion (Wellbutrin XL, Aplenzin). These drugs help reduce episodes in people suffering from such conditions. Other antidepressants could help, but remember to take drugs only as prescribed by your healthcare professional. Self-medication is harmful and could possibly worsen your depression.
Self-Care
There are other ways to overcome winter depression aside from medical approaches. Self-care and some efforts to stay active during this period can potentially elevate your mood.
You can make an attempt to brighten your environment and home, go outside often, exercise regularly, and maintain a healthy sleeping pattern. These little activities are major contributors to your overall daily experiences. With the right habits, you can better configure your winter days to be more exciting.
Psychotherapy
Psychotherapy or cognitive behavioral therapy (CBT) is another way to go. It is a form of talk therapy that can help people learn healthy ways of coping with their depression. This is one of the most effective forms of therapy for SAD. CBT helps individuals identify and change negative thought patterns and behaviors associated with their seasonal depression. It focuses on developing coping strategies and increasing engagement in activities that can improve mood. It is currently one of the treatments with the longest-lasting effects.
Key Takeaways for Managing Seasonal Depression
In managing seasonal depression, the first step is to visit a medical practitioner, especially in extreme conditions. After a proper diagnosis, you will get the right treatment approach. Other basic lifestyle changes can also help. Light therapy, regular physical exercise, maintaining a consistent sleep schedule, and incorporating a balanced diet rich in nutrients are all scientifically proven methods to help mitigate the symptoms of seasonal affective disorder (SAD).
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