Seasonal Affective Disorder (SAD)

Effective Treatment for Winter Depression

Winter onset seasonal affective disorder (SAD), also referred to as winter depression, is a type of depression that re-occurs in people the same time each year and can last the entire season. Symptoms of SAD are depression, anxiety, energy loss, increase in appetite, lack of interest in activities, concentration problems and weight gain. Women are diagnosed with SAD more often than men, yet men tend to have more severe symptoms. A family history of SAD, as well as how far from the equator one lives, are also factors in whether people suffer from this type of depression. However, there are ways to treat SAD and keep mood levels stable throughout the year.

Visit the Doctor for a Proper Diagnosis

If SAD is suspected, see a doctor for a proper diagnosis. Depending upon the severity of the symptoms, a doctor can prescribe the proper treatment. While some people only feel mild depression, others have more intense symptoms such as thoughts of suicide, alcohol or substance abuse, withdrawing socially or trouble concentrating at work. The doctor can help by prescribing the proper treatment for SAD.

Light Therapy for Seasonal Affective Disorder

Winter brings about a reduction of sunlight which can cause people to feel depressed. The body needs sunlight to keep up the levels of serotonin, a brain chemical that affects mood. Because of this, doctors may prescribe light therapy, also known as phototherapy, to their patients. Light therapy consists of purchasing a special light therapy box that gives off bright light. The patient sits by the light for a certain amount of time each day to help increase serotonin in the brain.

Patients can receive similar effects by increasing lighting in their homes, sitting by windows during the day at work and at home, adding skylights to their home or spending some time outside each day. Even on a cloudy day sunlight can filter through and help enhance mood.

Add Omega-3 Fatty Acids to the Diet

According to the University of Maryland Medical Center in the article Omega-3 Fatty Acids, people who do not eat enough omega-3 fatty acids are at more risk of suffering from depression than those who do. Omega-3 fatty acids are important components of nerve cell membranes and help nerve cells communicate with each other. Without proper communication between the nerve cells, mental health can suffer. Add omega-3 fatty acids to the diet by eating cold-water fish such as salmon, tuna, herring or mackerel. Canola oil, flaxseed oil, flaxseeds and walnuts are also good sources of omega-3 fatty acids. Supplements are also available if it is not possible to get enough omega-3 fatty acids through diet.

Herbal and Nutritional Supplements for SAD

Some herbal and nutritional supplements can help to alleviate the symptoms of SAD. The herbal supplement St. John's wort can be effective in treating mild to moderate depression and anxiety. The supplement SAMe can be effective in increasing serotonin and dopamine in the brain which affects mood. Melatonin, a natural hormone, also works well to regulate mood. People taking prescription medications should check with a doctor before taking herbal or nutritional supplements.

Add Exercise to Treat Winter Depression

Exercise raises mood by enhancing neurotransmitters in the brain and also by releasing feel-good endorphins. Try exercising at least 30 minutes a day, 5 days a week. However, even small increments of exercise, such as 15 minutes a day, can help to elevate mood.

SAD is a real disorder, so treat it as such and seek medical attention if winter depression is affecting everyday activities.