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Treating Seasonal Affective Disorder
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Seasonal Affective Disorder (SAD) is a form of depression that comes on during the late fall and winter months and causes feelings of lethargy, decreased interest in work and other activities, increased appetite or weight gain, fatigue, and social isolation. While it is not officially recognized in the Diagnostic and Statistical Manual (DSM-IV) used by doctors and mental health professional to diagnose and treat mental illness, it is receiving increased recognition in the medical community and some innovative treatments are being researched. Here are some of the therapies and treatments used to treat SAD:
Light therapy: Using special lights or a “light box” that mimics the effects of actual sunlight has been shown to improve mood in some people with SAD. Also called phototherapy, light therapy is believed to inhibit the production of melatonin, a hormone known for its involvement in sleep regulation. There are a few risks involved in light therapy, but for most people the risks are fewer and less severe than those resulting from conventional medication, and far outweigh the benefits.
Dawn simulation: Similar to, and often used in conjunction with, light therapy, dawn simulators provide gradual exposure to light in the early morning hours, essentially tricking the brain into thinking the sun is rising when it is actually still dark outside. Our eyes are sensitive to light, even when closed, and proponents of dawn simulation products suggest that the retinal exposure to light sends a message to the brain that will help regulate imbalances of the circadian rhythm believed to be responsible for SAD.
Cognitive Behavioral Therapy: People suffering from depression often have negative views about themselves, others, and the future that cause them to engage in certain behaviors like isolation and withdrawal, that then lead to further depressed feelings. Cognitive behavioral therapists focus on the relationship between thoughts, feelings and actions to help people recognize and change self-defeating patterns that perpetuate depression and other problems. Cognitive behavioral therapy, or CBT, has been studied extensively and is considered one of the most effective methods for the alleviation of depression and SAD.
Exercise: Exercise has repeatedly been shown to offset symptoms of lethargy and low energy associated with depression and SAD, improving both energy and mood levels. In a recent article, journalist for the Los Angeles Times, Jeannine Stein, reports that exercise can activate an “upward cycle” of increased activity for people with depression. Even moderate forms of physical movement such as walking and yoga are believed to have an effect of serotonin levels, a neurotransmitter known to effect depression.
Vitamin D: An Australian double-blind study done in 1998 found that the vitamin D metabolite cholecalciferol, also known as vitamin D3, significantly improved symptoms of SAD. In 1999 another study determined that a single dose of 100,000 UI of vitamin D was more effective than light therapy in improving depression symptoms associated with SAD.
Medication: Many medications that combat symptoms of depression are available. Most work by effecting the brain’s production of certain neurotransmitters such as serotonin, dopamine, and norepinephrine. Medication can be effective on it’s own or used in combination with other therapeutic treatments. It can take time to find the right medication and dosage, so working closely with a psychiatrist or prescribing doctor is important.
If you think you might suffer from SAD, make an appointment with your doctor or counselor to discuss treatment options.
(photos courtesy of freerangestock.com)
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