Depression with the Seasons (Seasonal Affective Disorder): How to Manage
Seasonal Affective Disorder (SAD) is a kind of depression. It makes you feel depressed or sad at certain times of the year.
Usually, SAD symptoms get better on their own when the seasons change. But, treatment can help you feel better faster, especially if the symptoms are really bad.
What actions can I take to manage the condition?
If you think you are having SAD symptoms, talk to your health care provider about your symptoms. Your provider may want to make sure something else isn't causing your symptoms, like thyroid problems or an infection.
Then, you can work with your provider or a mental health expert to make a plan that will work for you to help manage your symptoms.
Light therapy
Treatment for SAD may include:
- Light therapy or trying to be exposed to more light (for fall or winter SAD), like:
Using a dawn simulator or sunrise clock. This is a timer-activated light source that copies the sunrise by slowly becoming brighter.
Using a light box designed specifically to treat SAD. This involves sitting in front of a special light each day.
Making your home and workplace bright and sunny. Like, opening the window blinds or moving your furniture closer to the windows to get more natural light.
Trying to spend time outside if you can. But, remember to talk to your provider about the good and bad things about being in the sun.
Other treatments
Treatment may also include:
Doing cognitive behavioral therapy (CBT). CBT is a form of talk therapy that helps to identify and change negative thoughts that are associated with SAD.
- Doing things to get or stay healthy and feel good. For example:
Trying to get enough sleep every night.
Exercising regularly.
Eating healthy foods, including plenty of fruits and vegetables. Try to limit foods that contain a lot of fat or sugar.
- Staying busy or connected with other people. This may include:
Helping others,
Joining group activities.
Spending time with friends and family.
Managing stress by finding and doing activities that help you relax, like reading, journaling, or spending time with a friend.
Taking medicine, like an antidepressant.
How to recognize changes in your condition
As your SAD symptoms improve, you may:
Start to feel your mood get better.
Have more energy for daily activities.
Think more clearly.
Be less irritable or quick to be angry.
Be interested again in things you usually enjoy.
Follow these instructions at home
Medicines
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Take your medicines only as told.
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Talk to your provider before you start taking any new prescription medicines, medicines you can buy at the store, herbs, or supplements.
- Talk with your pharmacist or provider about:
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If you take medicine for SAD, avoid using alcohol and other substances because they may prevent your medicine from working correctly.
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Find out which side effects or symptoms are so serious you should call your provider.
General instructions
Where to find support
You can also talk with:
A therapist.
Your provider.
Friends and family.
In-person or online support groups for people with SAD, like online support groups at
www.dbsalliance.org.
To learn more, go to these websites:
American Psychological Association:
apa.org
Then:
Contact a health care provider if:
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Your symptoms get worse or don't get better.
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You have trouble taking care of yourself.
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You are using alcohol or other substances to manage your symptoms.
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You have side effects from medicines.
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You feel like you may hurt yourself or others.
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You have thoughts about taking your own life.
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You have other thoughts or feelings that worry you.
These symptoms may be an emergency. Take one of these steps right away:
This information is not intended to replace advice given to you by your health care provider. Make sure you discuss any questions you have with your health care provider.
