SAD, or seasonal affective disorder, is a kind of depression that usually occurs in the winter. For a small percentage of the people who suffer from SAD, the condition is so severe that it interferes with daily life. It has negative effects on relationships, work life and day-to-day responsibilities. According to Prevention.com, scientists don’t exactly understand why some people suffer from SAD during the winter months, but they do know that it relates to how the light is received by the brain through the eyes.
Some experts believe that “we don’t get enough sunlight in the autumn and winter months,” and lack of sunlight affects the hypothalamus, which is responsible for producing hormones. There are some scientists who believe that when we don’t receive enough sunlight, the brain produces more melatonin, a hormone that makes us sleepy. In turn, the brain produces less serotonin, the hormone that makes us have more energy.
If you’re experiencing SAD, you may suffer from a variety of symptoms such as an increase in hunger, exhaustion and a desire to avoid friends and family. If you experience SAD during the long days of winter, here are some tips to help you battle those winter blues.
Types of Treatments
Your doctor may want to perform tests to rule out other issues that can lead to depression. Lyme disease and some viruses can mimic SAD, and you may not experience symptoms right away, leading you to believe your depression is seasonal. Once you are diagnosed with SAD, you’ll be presented with a variety of treatments, including light therapy, vitamin supplementation, and psychotherapy. Be sure to let your doctor know if you are bipolar, as light therapy can trigger manic episodes. Here are some typical treatments for the disorder:
● Vitamin D3 supplements can help offset a lack of exposure to the sun, which triggers Vitamin D production. D3 is available over the counter, and it is also found in salmon and fortified cereals. ● Another treatment is light therapy that involves sitting in front of a light box as it emits a glow that mimics daylight. Although scientists aren’t exactly sure how light therapy helps those with SAD, they believe that it causes a change in brain chemicals. These brain chemicals somehow affect a person’s mood.
● Psychotherapy is also used by doctors to treat SAD. Using cognitive behavioral therapy, a psychotherapist helps the patient to gradually replace negative thoughts with more positive ones.
Alternative therapies
In addition to receiving treatment from a doctor or taking supplements, there are other methods that can help ease the symptoms. For example, you can try using a dawn simulator. Dawn simulators are like alarm clocks, but instead of emitting an annoying beep, they emit a light that
slowly brightens. Basically, it simulates a sunrise. Essential oils can help boost your mood when you have SAD. Using a few drops of oil might help you relax and relieve depression symptoms. Lavender, grapefruit, sandalwood, and basil are all known to instill feelings of calmness and reduce anxiety. Essential oils may be applied topically or diffused into the air. Other self-help treatment methods include regular exercise and going outside to soak up as much sunlight as possible.
Connection between SAD and addiction
People who experience SAD often look for ways to comfort themselves through alcohol or drugs. Unfortunately, self-medicating with alcohol and drugs only makes depression symptoms worse. In response, a person with SAD may try to consume more drugs and alcohol in hopes of controlling the symptoms. This, ultimately, can lead to addiction.
If you experience seasonal affective disorder, it’s important to talk with your doctor about treatment options. As the days grow shorter, you may find yourself dealing with depression, overeating and limited energy. These are all signs that point toward SAD. Instead of dealing with the condition by yourself, make sure to see a doctor who can help.
Here’s the list of links in the order they appeared in the article:
The Brain – https://www.prevention.com/health/12-strategies-to-deal-with-seasonal-affective-disorder
Enough Sunlight – http://www.businessinsider.com/people-with-seasonal-affective-disorder-are-more-likely-to-be-alcoholics-2017-10
Symptoms – https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml
Found in Salmon – https://www.everydayhealth.com/drugs/vitamin-d3
Light Therapy – https://www.theatlantic.com/health/archive/2011/10/coming-out-of-the-cold-treating-your-seasonal-affective-disorder/247211/
Light Box – http://www.lighttherapyproducts.com/pages/how-to-choose-a-light-box.html
Dawn Simulator – http://www.sleepreviewmag.com/2016/05/light-dawn-simulation/
Relieve Depression Symptoms – https://www.up-nature.com/blogs/news/top-15-essential-oils-for-depression-and-3-uplifting-blends
Treatment Methods – https://plexusworldwide.com/sunnyshare/trust-your-gut/boost-your-mood-energy-despite-decreasing-daylight
Lead to Addiction – https://aviaryrecoverycenter.com/seasonal-affective-disorder-sad-and-addiction/