Help for Your Seasonal Depression
Image by FreepikTired of gray skies? The sun going down early? Cold weather? Do you have cabin fever? You’re definitely not alone! As soon as the holiday season ends, winter suddenly isn’t cute anymore. In fact, it’s a downright health crisis for some people.
Seasonal Affective Disorder, or SAD, is also known as seasonal depression. The shorter days, cold weather, and lack of sunlight contribute to the issue. And it’s 100% real and recognized by modern medicine. Although your doctor diagnoses you, there are ways to try and self-treat or use complementary medicine to try and lift the winter blues.
We want to stress that if you are struggling with serious depression that you should seek help immediately. This information is not intended as a treatment- that is between you and your doctor. It is for information only.
Symptoms of SAD
Depression is probably the most obvious sign of SAD, but there are other indicators as well. Some people tend to get more irritable, suffer from headaches, fatigue, are unable to focus, and some deal with decreased libido. It’s also not uncommon to have an increased appetite and crave carbs or comfort food along with some of the other symptoms.
Seasonal affective disorder is estimated to affect over ten million people in the United States each year. Two thirds of those with SAD are female. It may be caused by increased melatonin levels and decreased serotonin due to the limited exposure to sunlight. Other factors that may contribute to SAD include genetics, hormones, and stress.
It also seems to be limited to location. People who live closer to the equator don’t suffer from seasonal depression as they don’t have much of a change in daylight hours from season to season. According to Scientific American Mind (Vol16, No.3, 2005) only an estimated 1% of people in Northern Florida are diagnosed while as many as 10% in Alaska have it.
Common Treatments for Seasonal Depression
Conventional medicine recommends that SAD be treated like standard depression. Talk therapy is often recommended and some doctors will also prescribe antidepressants. Light therapy is another popular option.
Talk Therapy
Cognitive behavioral therapy (CBT) is a form of talk therapy based on the idea that the way we think and behave affects the way we feel. The idea is that you can change the way you think about situations in order to feel better.
Many therapists are trained in CBT and will work with you over several weeks or months. Options may include:
An individual program of self-help that is more of a traditional one-on-one situation.
A program designed for you and your partner (if your depression is affecting your relationship).
A group program with other people who suffer with SAD.
A computer or app based CBT program tailored to your needs and supported by a trained therapist.
Similarly, counseling is a type of talking therapy that involves talking to a trained professional about your worries and problems. This involves discussing your feelings and talking about your past experience. The aim of the sessions is to find out whether anything in your past is affecting how you feel today.
Antidepressants
When people think of depression, they often think of the medication to treat it, antidepressants. These drugs are commonly used to treat depression as well as cases of SAD. The medication is most effective if taken at the beginning of winter or late fall before your symptoms start. Many people wean off of it, with a doctor’s guidance, in the spring.
The preferred type of antidepressant for seasonal depression is Selective Serotonin Reuptake Inhibitors, or SSRIs. They work by increasing serotonin in your brain, which can help put you in a better mood.
Antidepressants are very common, but should always be taken under close medical supervision. It can take 4 to 6 weeks for the medicine to start working at its full potential. Some antidepressants have side effects. This includes feeling shaky, anxious or agitated, upset stomach, diarrhea, or constipation. Usually the side effects go away in a few weeks. Of course if you have any concerns you should speak to your doctor.
Light Therapy
Light therapy started more as an alternative treatment, but quickly caught on when scientific studies started proving that it actually works.
Light therapy involves sitting by a special light box for up to an hour every morning. The light boxes aren’t always a box and today they come in many different forms from desk lamps to wall mounted fixtures. These lights are very bright and meant to mimic the sun’s rays. Some people also use sunrise alarm clocks that gradually light up their bedroom to simulate the sunrise.
The light boxes have filters so that people are not exposed to harmful ultraviolet (UV) rays and there is no risk of skin or eye damage for most people. People should avoid light boxes if they have an eye condition that makes them sensitive to light or are taking medication that increase light sensitivity.
The idea behind it is that it improves SAD by encouraging your brain to reduce the production of the sleep hormone, melatonin, with the decreased daylight hours. It is also said to increase serotonin.
When choosing a light box, make sure that the product is approved for the treatment of SAD. A few insurance companies cover them, but for the most part they will be an out of pocket expense.
Complementary Treatments for SAD
If you’ve spoken to your doctor and are being treated for seasonal depression, you’ve already taken a big step toward feeling better. Some people want that extra boost that alternative therapy can provide. These are also great for people who have a mild case of the winter blues that may not qualify as full on SAD. We’ve put together a list of options to try at Water House Wellness.
Massage
Massage is a well known stress reliever and stress can trigger anxiety and depression. Since SAD is often treated like regular depression, massage should benefit the condition if stress is contributing.
If you’ve never had a lymphatic massage, you may want to book one now! They’re not just great for SAD, but for other health related issues as well. This form of massage focuses on the lymphatic system and helps move lymph fluid to benefit the immune system. It involves gentle manipulation of specific areas of the body. Winter is cold and flu season, so a lymphatic massage is a proactive approach. With its benefits to depression, your body is getting a 1-2 punch!
Acupuncture
Acupuncture is the practice of inserting needles into pressure points in the body. It is often used to treat depression and anxiety by restoring the body’s mental and physical wellness and rid any imbalance. In the case of SAD, acupuncture helps to increase the serotonin levels in your body.
According to the British Acupuncture Council, acupuncture has been shown to be similar in effectiveness to antidepressant medications. It may specifically benefit anxiety in various ways by promoting relaxation, balancing feel good hormones like serotonin and dopamine, and it reverses stress induced changes in behavior and chemistry.
Reiki
Reiki is an energy healing technique in which a trained practitioner places their hands on or near the body and sends energy to the client to activate the body’s ability to heal itself and restore balance. There is some evidence that shows that it can help to treat depression and SAD. In fact, one study tested it against a placebo and the results were that reiki was more effective in treating some mental health problems.
Treat Your SAD Today
If you feel like you are suffering from seasonal depression and that it’s affecting your life, we urge you to get professional help. Contact your doctor or call the crisis line at 988 for immediate help.
If you are being treated and want complementary therapy, or if you just want to try something to lift your mood, the practitioners at Water House Wellness are happy to help! You can book a massage, acupuncture, reiki, and more online right now. Or give us a call today at (339) 707-0476.
