Seasonal depression therapy is designed for is a type of depression that occurs at a specific time of year, typically in the fall and winter months when there is less natural sunlight. I provide specific seasonal affective disorder treatment and also help clients who come for other concerns but realize that there is also a seasonal component. SAD Treatment is comprehensive and multifaceted.
The primary cause of seasonal affective disorder is believed to be a lack of sunlight, which can disrupt the body’s internal clock and lead to changes in mood-regulating neurotransmitters, such as serotonin and melatonin. Seasonal affective disorder treatment often involves therapy with a cognitive-behavioral, positive psychology, or client-centered therapy approach in combination with lifestyle changes, light therapy, and, in some cases, medication.
What Causes SAD
While the exact cause of SAD is not fully understood, several factors are believed to contribute to its development. This information can be helpful as you decide on your best course for seasonal affective disorder treatment.
- Reduced sunlight: The most widely accepted theory is that reduced exposure to natural sunlight during the fall and winter months can disrupt the body’s internal clock and affect the production of certain neurotransmitters like serotonin and melatonin. This disruption in the body’s circadian rhythm can lead to mood disturbances. Of course, this problem is exacerbated in areas where winter weather keeps people inside where they don’t even get exposure to the sunlight that is available. Seasonal affective disorder treatment with light can help.
- Sleep Cycles: Changes in the body’s biological clock and melatonin production, influenced by the amount of natural light, can play a role in SAD. Melatonin supplements is a hormone that regulates sleep-wake cycles and may be overproduced in individuals with SAD. Reduced sleep can affect mood. Seasonal affective disorder treatment that focuses on improving the amount and quality of sleep can be helpful. Check with your doctor before taking any supplements, such as melatonin.
- Genetics: Some individuals may have a genetic predisposition to SAD. If there is a family history of mood disorders or SAD, an individual may be at a higher risk of developing the condition. One example of this is vitamin D deficiency, which has been linked to depression. Some research suggests that vitamin D supplementation may help alleviate SAD symptoms in individuals with a deficiency.
- Lifestyle factors: Diet, exercise, and other factors can contribute to seasonal affective disorder. Poor dietary choices and a lack of physical activity during the winter months may exacerbate symptoms. Using a nutritionist as part of seasonal affective disorder treatment can be very helpful.
It’s important to note that not everyone is equally susceptible to SAD. Its exact cause can vary from person to person. Even with all of the possibilities above, it is good to look to a therapist who can direct you toward a combination approach to SAD Treatment that will help.
Seasonal Affective Disorder Treatment Overview
Here are some common seasonal depression therapy methods:
Light Therapy as a Seasonal Affective Disorder Treatment
Light therapy is a common and effective SAD Treatment. It involves exposure to a bright light that simulates natural sunlight. You can buy a light used for seasonal affective disorder treatment at any popular online shopping site. Then, you sit in front of a lightbox, which emits full-spectrum or white light, for a specified duration each day, usually in the morning. You can do this while doing other daily tasks, such as answering e-mails or doing work that involves staying in one place. The light helps to regulate the body’s circadian rhythms and improve mood. Light therapy is most effective when used consistently.
A subset of light therapy as a seasonal affective disorder treatment are dawn simulators. Dawn simulators are devices that gradually increase light intensity in the morning, simulating a natural sunrise. This can help individuals wake up more gently and improve their mood in the morning. Getting this better start can carry through throughout the day.
Seasonal Depression Therapy with CBT
Cognitive-behavioral therapy (CBT) and other forms of psychotherapy can help individuals with SAD address negative thought patterns, manage stress, and develop coping strategies. Therapy can also help individuals identify and change behaviors contributing to SAD, such as overeating or social withdrawal. Therapy as a seasonal affective disorder treatment can be short-term, done at the time of year just before and when SAD occurs, or it can be done as a part of ongoing treatment.
Medication as a Seasonal Affective Disorder Treatment
Antidepressant medications, particularly selective serotonin reuptake inhibitors (SSRI medications), are sometimes prescribed for SAD, especially when symptoms are severe or do not respond to other treatments. Medications can be used in combination with light therapy or psychotherapy for better results. The positive aspect of using medication as a seasonal affective disorder treatment is that you may only need to take them for part of the year. Still, it is essential to discuss this with your provider. I feel strongly that anyone on psychiatric medications should also pursue therapy since therapy can help reduce the chances that the medications will continue to be needed in the future.
Lifestyle Changes as Seasonal Depression Therapy
Making certain lifestyle adjustments can help alleviate SAD symptoms. These changes are an effective seasonal depression therapy and include:
- Get regular exercise, especially outdoors, when possible.
- Maintaining a healthy diet and managing carbohydrate cravings.
- Manage stress through relaxation techniques, such as yoga, meditation, or deep breathing exercises. I can teach you these in our work together.
- Socialize and stay connected with friends and family.
- Ensure your home and workspace receive ample natural light.
Seasonal Affective Disorder Types
There are a few different types or subtypes of SAD based on the season in which the symptoms occur:
Winter-onset Seasonal Affective Disorder
This is the most common type of SAD, and it typically begins in the late fall or early winter and lasts until spring. Symptoms often include increased sleep, daytime fatigue, weight gain, and a general feeling of sadness or hopelessness. Of course, this type of challenge and requests for seasonal affective disorder treatment are more common the further north you live and, thus, the less sunshine you get.
Summer-onset SAD
This is a less common subtype of seasonal affective disorder, and it usually starts in the late spring or early summer and ends in the fall. People with summer-onset SAD may experience symptoms such as poor appetite, insomnia, anxiety, and irritability. The science behind summer-onset seasonal affective disorder is less clear. Still, like winter-onset SAD, it likely involves a combination of factors, including changes in light exposure, circadian rhythms, and genetic predisposition.
SAD Treatment Example
Jodi is a thirty-two-year-old graphic designer living in Seattle. For the past three winters, she has noticed a recurring pattern of mood changes starting in late October and lasting until early March. Her symptoms include:
- Persistent low mood
- Decreased energy and fatigue
- Increased sleep duration
- Craving for carbohydrates leading to weight gain
- Difficulty concentrating
- Withdrawal from social activities
Recognizing these patterns, Jane consults with her primary care physician who recommends SAD Treatment. I see Jodi virtually and will coordinate her multifaceted seasonal depression therapy. Her physician prescribes a vitamin D supplement as well.
SAD Treatment Plan
Jodi and I agree on the following SAD treatment plan that integrates several approaches
- Light Therapy:
- Implementation: Jodi will use a light therapy box emitting 10,000 lux of cool-white, fluorescent light. She positions the box about 16-24 inches from her face, ensuring the light enters her eyes indirectly.
- Duration: 30 minutes each morning, shortly after waking up.
- Expected Outcome: Mimicking natural sunlight to trigger biochemical changes in the brain that elevate mood.
- Cognitive Behavioral Therapy (CBT):
- Implementation: Jodi begins weekly sessions with me for CBT as a cornerstone of SAD Treatment.
- Focus Areas:
- Identifying and challenging negative thought patterns related to the winter months.
- Developing coping strategies to manage stress and depressive symptoms.
- Planning engaging activities to counteract withdrawal tendencies.
- Expected Outcome: This area of seasonal depression therapy will equip Jodi with tools to modify unhelpful behaviors and thoughts, fostering resilience against SAD symptoms.
- Lifestyle Modifications:
- Physical Activity: Incorporating at least 30 minutes of moderate exercise, like brisk walking, five times a week.
- Diet: Focusing on a balanced diet rich in omega-3 fatty acids, fruits, and vegetables to support overall well-being.
- Sleep Hygiene: Establishing a consistent sleep schedule to regulate circadian rhythms.
- Social Engagement: Scheduling regular meet-ups with friends and joining a local book club to combat social withdrawal.
Seasonal Affective Disorder Treatment Outcome:
Over the course of six weeks, Jodi reports a noticeable improvement in her mood and energy levels. The combined approach of light therapy, CBT, vitamin D supplements, and lifestyle changes helps her navigate the winter months with reduced SAD symptoms. She feels more in control and prepared to handle future seasonal challenges.
SAD Treatment often requires a multifaceted approach tailored to the individual’s needs. Combining therapies—like light therapy, cognitive psychotherapy, supplements, and lifestyle adjustments—can offer significant relief.
Seasonal Affective Disorder Treatment and My Work
Seasonal affective disorder treatment is unique in each person, even if the symptoms happen at the same time of year for many. We will design a seasonal depression therapy program based on your unique symptoms and other aspects of your life. My approach will vary depending on your preferences as well, and you can read more about my various approaches throughout my blog.
When I do seasonal depression therapy, we often do not focus solely on the symptoms but also talk about other challenges you are facing as well. This way, the positive effects of seasonal depression therapy can carry over into the months when you do not experience symptoms.
It’s essential to start SAD treatment before the onset of symptoms, as preventative measures can be more effective. Sometimes, people do not recognize the signs of SAD until they are already moderate. Please contact me anytime to discuss seasonal affective disorder treatment and how it might help you.
