FARGO, N.D. (Valley News Live) – We have seen some relatively warm temperatures in our region the past couple days but that will only last so long. Those colder temperatures can take a toll on our mental well being.
Seasonal affective disorder also known as SAD can affect how a person feels, thinks, and behaves.
Symptoms of SAD can include:
- Feeling depressed most of the day, nearly every day
- Losing interest in activities you once enjoyed
- Having low energy
- Having problems with sleep (oversleeping in winter SAD, insomnia in summer SAD)
- Experiencing changes in your appetite or weight (craving carbs and weight gain in winter SAD, decreased appetite and weight loss in summer SAD)
- Feeling sluggish or agitated
- Difficulty concentrating
- Feeling hopeless, worthless or guilty
- Having frequent thoughts of death or suicide (If you have thoughts of harming yourself, seek help immediately.)
For winter-pattern SAD, specific symptoms might include:
- Irritability
- Tiredness or low energy
- Problems getting along with other people
- Hypersensitivity to rejection
- Heavy, leaden feeling in your arms or legs
- Oversleeping
- Appetite changes, especially a craving for foods high in carbohydrates
- Weight gain
Seeking help early can make treatment for long term symptoms easier.
“Preventative care vs when you are in a crisis makes it easier to treat and we can see a lot more positive impacts from treatment when you seek help sooner,” said Megan Bjone a Mental Health Therapist.
Here are several ways to counter Seasonal Affective Disorder (SAD):
1. Light Therapy (Phototherapy):
- Light Box: This is often the first line of treatment. You sit a few feet from a special light box that emits bright light (typically 10,000 lux) that mimics natural outdoor light, usually for 20-60 minutes each morning. It’s important to use a light box specifically designed for SAD, not a tanning lamp.
2. Medication:
- Antidepressants: Your doctor may prescribe antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), which can be effective for SAD. They might be started before symptoms typically begin each year.
3. Psychotherapy:
- Cognitive Behavioral Therapy (CBT): A type of therapy that helps you identify and change negative thoughts and behaviors associated with SAD. CBT adapted for SAD (CBT-SAD) is particularly effective.
4. Lifestyle and Home Remedies:
- Get Outside: Spend time outdoors every day, even on cloudy days. Natural light can help, especially early in the day.
- Exercise Regularly: Physical activity is a powerful mood booster and stress reducer. Aim for at least 30 minutes of moderate exercise most days of the week.
- Maintain a Healthy Diet: Eating well-balanced meals can help regulate your energy levels and mood. Limit processed foods, sugar, and excessive caffeine.
- Ensure Adequate Sleep: Stick to a regular sleep schedule, even on weekends. Avoid napping too much, especially if it interferes with nighttime sleep.
- Create a Bright Environment: Open blinds and curtains, trim tree branches that block sunlight, and add skylights or brighter light fixtures in your home.
- Socialize: Don’t isolate yourself. Stay connected with friends and family, and participate in social activities.
- Manage Stress: Practice stress-reduction techniques like yoga, meditation, deep breathing exercises, or hobbies you enjoy.
- Plan for Winter: If you know you’re prone to winter SAD, plan enjoyable activities and trips during the colder months to give you something to look forward to.
5. Vitamin D:
- Some research suggests a link between low vitamin D levels and SAD. Talk to your doctor about whether vitamin D supplementation might be appropriate for you, as they can check your levels.
Important Considerations:
- Always consult with a healthcare professional for a proper diagnosis and to discuss the best treatment plan for you.
- Do not self-diagnose or self-treat, especially with light therapy or supplements, without medical guidance.
- If you experience severe symptoms or thoughts of self-harm, seek immediate professional help.
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