Symptoms include the feeling of sadness, loss of interest in activities, change in sleep and appetite, loss of energy and increased fatigue, feeling angry or irritable, trouble concentrating and making decisions, and thoughts of death or suicide.
Treatment modalities include light therapy, counseling, and/or medication. Light therapy involves a person sitting in front of light box for about 15 minutes. It is believed that the light will balance circadian rhythm and increase serotonin in the brain. Counseling is a great treatment because Cognitive Behavioral Therapy (CBT) can help you to change your negative thoughts about SAD and learn useful behaviors so that you can cope during the winter months. Anti-depressants can be used in conjunction with counseling and light therapy.
Tips to ease SAD include spending time outdoors and physical activity. You could join a gym or look online for a walking club near you. Go for a walk during the day even when it’s cloudy or take Fido for walk. This gives your brain the break it needs from screentime at work but pumps your body with the good chemicals to help you feel better. Plan social gatherings with friends or family. That get-together you’ve been putting off because you’re oh-so-busy? Call up your friends and invite them over for the big game on Sunday. Start planning for Thanksgiving dinner by searching for new delicious recipes. Get a jump start on Christmas decorating or shopping. Maintain a healthy diet and adequate sleep. We are all too familiar with the alarm clock in the morning but consider setting a reminder on your phone to go to bed. This will get your body and mind used to going to bed at the same time, which can help regulate your circadian rhythm.
"The best way out is always through." Robert Frost