Therapy Tips for Seasonal Affective Disorder

Have you ever felt down during the winter months, when days are shorter and you’re inside more? You may have felt symptoms of SAD – seasonal affective disorder. SAD is a type of depression that hits when days become shorter. In some it may be no more than a slight case of wintertime blues. But ...Have you ever felt down during the winter months, when days are shorter and you’re inside more? You may have felt symptoms of SAD – seasonal affective disorder. SAD is a type of depression that hits when days become shorter. In some it may be no more than a slight case of wintertime blues. But some people may find SAD to be severe and very debilitating – affecting their quality of life. Symptoms of SAD include changes to sleeping patters, craving carbohydrates, avoiding social interactions, and other symptoms that often occur with depression.

Because SAD can be severe, you should consult your doctor if you feel you are being exceptionally influenced by the change in season. If you’ve never experienced these winter time blues before, you would want to rule out any other underlying cause.

Although a doctor may offer suggestions for treatment, including therapy and or medication depending on the severity, there are many at home, holistic products and methods that may help you to more naturally relieve symptoms of SAD or help to lessen its effects. Let’s take a look at each one.

Light Therapy

Many suspect that the primary cause of SAD is the decrease in light that occurs with the change in season. Although it may be cold out, it’s a good idea to spend some time outside each day, in the sunlight. Another option is to get a light or a lamp that reproduces the full spectrum that comes from sun light. This stimulates the biochemical activity in your brain that helps to regulate a variety of systems.

There are several different ways to get light therapy, besides going outside. A desk or floor lamp can enable you to sit under them for a couple hours each day, working or reading. Some people may find that a dawn-simulating alarm clock works well for them. These mimic a sunrise that’s timed to your wake up time, allowing you to get in some daylight even if you’re going to work or school in the dark.

There’s no set standard for light therapy as a treatment for SAD, although many recommend an intensity of 10,000 lux (units of light). You’ll want to check the light to see how close to the lamp you’ll have to be to get that benefit. You should also check to see if the lamp filters out the ultra-violet wavelengths that can lead to skin and eye damage (just like the real sun). If your lamp doesn’t, you’ll need to take necessary precautions when sitting under the lamp or look for one that has minimal UV. You may also want to experiment to find when and how long sitting under the lamp works for you. Most treatments recommend between one and a half and two hours per day to mimic the amount of natural sunlight you would get otherwise. You could also try starting your day with the Sun Alarm Ultima Alarm Clock.

Aromatherapy

Aromatherapy can be beneficial for SAD-sufferers, as the essential oils can stimulate the body to produce more serotonin (which decreases with SAD onset), and provide soothing scents that can ease anxiety or uplift your mood. The wonderful smells can also add an element of freshness that’s often missing from rooms that are closed up for the winter.

Essential oils that work well for treating SAD are bergamot, lavender, frankincense, jasmine, and many oils from citrus plants (like lemon and neroli). Inhalation is the quickest way to deliver the benefits of aromatherapy. Their scents can be diffused through a room with a variety of diffuser types, with or without candles. Adding scents to a bath can be a great way to experience aromatherapy as well. For an extra pick me up during the day, add a touch of oil to a small cloth or handkerchief you can pull out of your bag or pocket if you feel yourself getting a little down. Be sure to experiment with oils and combinations to find the right scents for you. Above all, the scents should be pleasing to your nose.

Water Fountains

Water fountains have many benefits, and some of them may help to alleviate SAD when it strikes. The white noise of the running water provides an excellent soothing background noise that can help relieve anxiety or help you fall asleep. Water fountains can also add some humidity to the air inside a building – air that may dry out too much during winter heating, contributing to feelings of anxiousness and irritability. Fountains also counter the negative ions that collect indoors. They act as natural ionic air purifiers, helping you stay happy and healthy.

If you have an indoor water fountain, consider getting some indoor plants that will stay green through the winter season to set next to the water fountain. The plants can provide that extra bit of life that your room needs during winter, as well as making a great accent or centerpiece decoration.

Balance Feng Shui

Feng shui seeks to balance the energies of the world, bringing peace and harmony to your life and encouraging positive, beneficial energies. There are many elements to balancing feng shui, from the directions your rooms face, to the fabrics and colors you decorate with, to the four elements of the earth. How well you’ve balanced the energies can have a very real effect on your moods.

Take a look at the arrangement of your house or office and the elements present. You may find that rearranging furniture or adding some elements with balancing energies in mind have a positive impact on your SAD and help you get through the winter months.

Exercise

One of the many symptoms of SAD is lethargy. You just don’t feel like doing anything and you spend your time sitting around. These feelings are due to a lack of serotonin in the brain, which can be naturally increased by physical activity. Exercise does more than just helping you become fit; it can actually improve your mood and help you fight SAD. Exercise will also help you relax and take your mind off issues which may also stress you out. Fighting stress during the winter months is important. SAD can affect your ability to handle stress well.

If you also feel hopeless due to SAD, exercise can give you some goals and a great sense of accomplishment. Make exercising part of your daily and weekly routine. Joining a gym or taking classes will help you get out among people, reducing the isolation or avoidance of social activities that SAD produces. Exercise at least 30 minutes every day, and see how it help you.

Good Diet

Depression and SAD may be affected by your diet. SAD sufferers may find themselves with increased cravings for carbohydrates, including breads and sweets, than they normally would have. A lack of vitamins and minerals may also compound feelings of lethargy.

During the winter months, be sure to eat a balanced diet and get all the vitamins and minerals you need. Vitamin D deficiency can easily occur during winter if you’re not getting enough exposure to sunlight or full-spectrum artificial light. Fresh fruits and vegetables can also provide your body with the good carbohydrates and natural sugars it needs to function – reducing your intake of unhealthy foods that can lead to weight gain during winter.

Have Fun!

SAD can have a real impact on your life, especially if it severely affects you every year. All of these suggestions, from light therapy to water fountains to exercise can help you lessen or prevent the symptoms of SAD. If you find yourself retreating during during these months, try to concentrate on the activities that are fun for you and help you defeat the negative thoughts and feelings. Being with friends and family, seeing a movie, or accomplishing a goal can go a long way. SAD doesn’t have to make you sad if you know what you’re facing and know how to get around it.