{"id":453900,"date":"2025-12-17T19:30:14","date_gmt":"2025-12-17T19:30:14","guid":{"rendered":"https:\/\/www.europesays.com\/us\/453900\/"},"modified":"2025-12-17T19:30:14","modified_gmt":"2025-12-17T19:30:14","slug":"experts-give-tips-on-dealing-with-seasonal-affective-disorder","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/453900\/","title":{"rendered":"Experts give tips on dealing with seasonal affective disorder"},"content":{"rendered":"<p class=\"text | article-text\">FARGO, N.D. (Valley News Live) &#8211; 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.<\/p>\n<p class=\"text | article-text\">Seasonal affective disorder also known as SAD can affect how a person feels, thinks, and behaves. <\/p>\n<p class=\"text | article-text\">Symptoms of SAD can include:<\/p>\n<ul class=\"list | article-list\">\n<li><b>Feeling depressed most of the day, nearly every day<\/b><\/li>\n<li><b>Losing interest in activities you once enjoyed<\/b><\/li>\n<li><b>Having low energy<\/b><\/li>\n<li><b>Having problems with sleep<\/b>\u00a0(oversleeping in winter SAD, insomnia in summer SAD)<\/li>\n<li><b>Experiencing changes in your appetite or weight<\/b>\u00a0(craving carbs and weight gain in winter SAD, decreased appetite and weight loss in summer SAD)<\/li>\n<li><b>Feeling sluggish or agitated<\/b><\/li>\n<li><b>Difficulty concentrating<\/b><\/li>\n<li><b>Feeling hopeless, worthless or guilty<\/b><\/li>\n<li><b>Having frequent thoughts of death or suicide<\/b>\u00a0(If you have thoughts of harming yourself, seek help immediately.)<\/li>\n<\/ul>\n<p class=\"text | article-text\">For winter-pattern SAD, specific symptoms might include:<\/p>\n<ul class=\"list | article-list\">\n<li>Irritability<\/li>\n<li>Tiredness or low energy<\/li>\n<li>Problems getting along with other people<\/li>\n<li>Hypersensitivity to rejection<\/li>\n<li>Heavy, leaden feeling in your arms or legs<\/li>\n<li>Oversleeping<\/li>\n<li>Appetite changes, especially a craving for foods high in carbohydrates<\/li>\n<li>Weight gain<\/li>\n<\/ul>\n<p class=\"text | article-text\">Seeking help early can make treatment for long term symptoms easier.<\/p>\n<p class=\"text | article-text\">\u201cPreventative 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,\u201d said Megan Bjone a Mental Health Therapist.<\/p>\n<p class=\"text | article-text\">Here are several ways to counter Seasonal Affective Disorder (SAD):<\/p>\n<p class=\"text | article-text\"><b>1. Light Therapy (Phototherapy):<\/b><\/p>\n<ul class=\"list | article-list\">\n<li><b>Light Box:<\/b>\u00a0This 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\u2019s important to use a light box specifically designed for SAD, not a tanning lamp.<\/li>\n<\/ul>\n<p class=\"text | article-text\"><b>2. Medication:<\/b><\/p>\n<ul class=\"list | article-list\">\n<li><b>Antidepressants:<\/b>\u00a0Your 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.<\/li>\n<\/ul>\n<p class=\"text | article-text\"><b>3. Psychotherapy:<\/b><\/p>\n<ul class=\"list | article-list\">\n<li><b>Cognitive Behavioral Therapy (CBT):<\/b>\u00a0A 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.<\/li>\n<\/ul>\n<p class=\"text | article-text\"><b>4. Lifestyle and Home Remedies:<\/b><\/p>\n<ul class=\"list | article-list\">\n<li><b>Get Outside:<\/b>\u00a0Spend time outdoors every day, even on cloudy days. Natural light can help, especially early in the day.<\/li>\n<li><b>Exercise Regularly:<\/b>\u00a0Physical activity is a powerful mood booster and stress reducer. Aim for at least 30 minutes of moderate exercise most days of the week.<\/li>\n<li><b>Maintain a Healthy Diet:<\/b>\u00a0Eating well-balanced meals can help regulate your energy levels and mood. Limit processed foods, sugar, and excessive caffeine.<\/li>\n<li><b>Ensure Adequate Sleep:<\/b>\u00a0Stick to a regular sleep schedule, even on weekends. Avoid napping too much, especially if it interferes with nighttime sleep.<\/li>\n<li><b>Create a Bright Environment:<\/b>\u00a0Open blinds and curtains, trim tree branches that block sunlight, and add skylights or brighter light fixtures in your home.<\/li>\n<li><b>Socialize:<\/b>\u00a0Don\u2019t isolate yourself. Stay connected with friends and family, and participate in social activities.<\/li>\n<li><b>Manage Stress:<\/b>\u00a0Practice stress-reduction techniques like yoga, meditation, deep breathing exercises, or hobbies you enjoy.<\/li>\n<li><b>Plan for Winter:<\/b>\u00a0If you know you\u2019re prone to winter SAD, plan enjoyable activities and trips during the colder months to give you something to look forward to.<\/li>\n<\/ul>\n<p class=\"text | article-text\"><b>5. Vitamin D:<\/b><\/p>\n<ul class=\"list | article-list\">\n<li>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.<\/li>\n<\/ul>\n<p class=\"text | article-text\"><b>Important Considerations:<\/b><\/p>\n<ul class=\"list | article-list\">\n<li>Always consult with a healthcare professional for a proper diagnosis and to discuss the best treatment plan for you.<\/li>\n<li>Do not self-diagnose or self-treat, especially with light therapy or supplements, without medical guidance.<\/li>\n<li>If you experience severe symptoms or thoughts of self-harm, seek immediate professional help.<\/li>\n<\/ul>\n<p class=\"copyright |\">Copyright 2025 KVLY. All rights reserved.<\/p>\n","protected":false},"excerpt":{"rendered":"FARGO, N.D. (Valley News Live) &#8211; We have seen some relatively warm temperatures in our region the past&hellip;\n","protected":false},"author":3,"featured_media":453901,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[36],"tags":[210,38069,7220,7218,7217,517,7221,67,132,68,208160,38070,7216],"class_list":{"0":"post-453900","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-mental-health","8":"tag-health","9":"tag-kvly","10":"tag-live-speeches","11":"tag-live-updates","12":"tag-live-video","13":"tag-mental-health","14":"tag-real-time-coverage","15":"tag-united-states","16":"tag-unitedstates","17":"tag-us","18":"tag-valley-today","19":"tag-valleynewslive","20":"tag-video-updates"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@us\/115736571229222627","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/453900","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/comments?post=453900"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/posts\/453900\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media\/453901"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/media?parent=453900"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/categories?post=453900"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/us\/wp-json\/wp\/v2\/tags?post=453900"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}