Winter Without the Blues: How to Stay Bright When It Gets Dark

How to Manage Seasonal Affective Disorder

The holiday season is stressful for many people, but for some, it can lead to something a little more serious. If shorter days and cold weather typically get you down, there are several treatment options you and your healthcare provider can consider to get you feeling right again.

What Is Seasonal Affective Disorder?

Seasonal affective disorder (SAD) is a form of depression triggered by changes in the seasons. While it can happen at any time of the year, it is most common during the winter months, when the weather is colder, the skies are darker, socializing is less frequent and exercise may take a back seat.

Common symptoms of seasonal affective disorder include:

It’s important to note that SAD is different from normal holiday stress. Last-minute shopping, late-night holiday parties and extended family time cause many people to experience higher levels of anxiety, but SAD is characterized by a prolonged feeling of depression that typically lasts the entire winter season.

What Can You Do to Treat SAD at Home?

You and your provider may consider light therapy, counseling and/or medication to help you manage your symptoms at home.

Light Therapy

Many people don’t get enough sunshine in the winter, which can disrupt the circadian rhythm and cause melatonin and serotonin levels to fall out of sync. While the exact causes of SAD are still being studied, these changes can contribute to the condition.

A light box is a specially-made device that mimics sunshine and could help those with SAD get sufficient light exposure indoors. When using a light box, consider the following:

• Your product should emit 10,000 lux of illumination
• Opt for devices that use as little UV radiation as possible
• Use it for 20-30 minutes per day, preferably in the morning

While light boxes are a convenient option for those at home, a daily walk outside can also help boost light exposure, while also adding some exercise to your routine. A vitamin D supplement could also help those who are deficient. Talk to your provider about your options.

Talk Therapy

While a light box can be a useful at-home tool for managing SAD symptoms, talking to a licensed therapist can offer a more holistic way to support your behavioral health.

A therapist can help you:

• Regulate your emotional responses
• Develop healthy stress management techniques
• Challenge negative thought patterns that may worsen symptoms of SAD

Physical and mental health typically go hand in hand; your therapist may also work with you to incorporate healthy activities like diet and exercise into your routine, which could help you manage your symptoms.

Medication

Your care provider may prescribe antidepressant medication as part of a comprehensive treatment plan. Many antidepressants work by regulating your serotonin levels, which can have a positive impact on mood.

It may take some time to find an antidepressant that works for you. If you are at risk for SAD, talk to your provider in the months leading up to winter to give you and your care team enough time to put a plan and schedule in place.

When Should You Talk to a Doctor?

Most cases of SAD can be treated at home, but some symptoms call for a visit to your healthcare provider. Consider scheduling an appointment if you experience any of the following:

• Symptoms that interfere with your daily life (work, relationships, etc.)
• You are using unhealthy or unsafe coping activities
• You think excessively about self-harm or suicide (if you need urgent support, dial 988 for the Suicide and Crisis Lifeline)

Your care provider is the best person to talk to about these or other concerning symptoms and can recommend treatment options designed to support your unique behavioral health needs