How to Ease and Prevent Seasonal Affective Disorder?


For about 1 in 20 People in the northern half of the United States, cooling temperatures and shorter, darker days may signal the onset of the disease. seasonal affective disorderor SAD, a kind depression it usually comes in the fall or winter, then disappears in the spring.

Unlike mild cases of “winter blues”, the symptoms of SAD make it difficult to study. It tends to start with so-called “vegetative symptoms”: increased appetite and cravings for carbohydrates such as french fries or ice cream, the urge to sleep longer, difficulty getting up in the morning, and a feeling of burnout at work.

Then, within three to four weeks, “the mood drops,” said Michael Terman, professor of clinical psychology at Columbia University and specialist in seasonal affective disorder. Patients with SAD develop major depression, including persistent feelings of sadness, withdrawal from friends and family, and loss of interest in activities that were once enjoyable.

Researchers do not yet know why some people develop SAD and others do not, but the disorder is believed to run in families and is more common among women. SAD develops in the fall and winter because shorter daylight hours and less sunlight change the body’s internal clock, and some mood-regulating hormones, such as serotonin, are released with the seasons.

The good news is that because SAD is dependent on the changing seasons, you can “anticipate and prevent it from starting,” said Dr. Terman.

If you’re starting to experience vegetative symptoms—for example, if you sleep longer and have more difficulty waking up—or if you already know you’re prone to seasonal affective disorder, experts said it’s best to start implementing preventative measures before major depression begins.

bright light therapytypically involves sitting next to a light box Several experts in the field said that about half an hour each morning is considered the most effective treatment for SAD.

2nd meta-analyses Most randomized, controlled trials showed that bright light therapy was superior to a control in the treatment of SAD. and a study He found that over four weeks, 61 percent of the 33 patients who received the bright light therapy saw their symptoms disappear, compared to 32 percent who took a placebo.

D., head of the Center for Environmental Therapeutics, a nonprofit that researches non-pharmaceutical interventions and teaches people how to use them. Terman said bright light therapy often works faster than medication. “However, it requires consistent use after awakening.”

A handy tool from the Center for Environmental Therapeutics. tool this can help you find the best time of day to do lightbox therapy based on your circadian rhythms. But for many, and especially those currently experiencing depression, it would be best to seek the guidance of a healthcare professional.

Light boxes are not regulated by the Food and Drug Administration, so consumers need to do some research to make sure they buy one that clinicians think is effective.

An associate professor of psychiatry at Yale School of Medicine who has studied seasonal affective disorder for decades. “Most of what you find on the internet is garbage,” said Paul H. Desan.

A ideal box It will have a large screen that casts downward light, similar to the way the sun shines from the sky. The light should have an intensity of 10,000 lux, which is a measure of how much light enters the eye. Experts say that Lux decreases as you move away from the light source.

A 2019 study Desan and colleagues examined 24 light boxes and found that only seven of them met the researchers’ clinical criteria. For example, some advertised 10,000 lux, but only produced this intensity “at unreasonably close distances, in a confined space, or with unacceptable glare or uneven lighting.”

Dr. Desan and his colleagues six respected models named On their website, it currently ranges from $129 to $369. (Note, however, that this is not an exhaustive list and there may be other equally effective models not included in the study.) Other models can be found at: this guide From Wirecutter, owned by The New York Times.

Bright light therapy is usually done in late fall and winter, but can also be used at other times of the year. Dr. Desan recommended that anyone starting SAD treatment spend 30 minutes in front of the light box before 8 a.m. each day. at least three weeks.

“If it didn’t help at this point, it probably won’t help,” he said.

Some people may also benefit from medications such as antidepressants.

If you have eye concerns or a physical condition that predisposes you to eye disease, such as diabetes, it is best to consult your doctor before using bright light therapy.

Dawn simulation devices have been shown to be even more effective than the light box, helping you wake up by gradually increasing the amount of light in your bedroom. 2001 studybut Dr. Desan cautioned that he knows of no devices currently on the market that are solidly supported by research and accepted by experts. Dr. Terman agreed.

another type of device called negative ion generator made some promises – associated with high doses of negative ions lower depression scores in some studies. However, additional research is needed to further evaluate the effectiveness of these devices in the treatment of seasonal affective disorder.

Some people assume that taking a vitamin D supplement can help improve seasonal affective disorder. But studies show This is not the case, so you do not need to take additional vitamin D unless a blood test shows you have a deficiency.

Finally, while bright light therapy is the first recommended treatment for SAD, going outside regularly can offer other opportunities to get some light.

In the 1980s, psychiatrist Dr. “You may want to retreat like a hibernating bear, but don’t,” said Norman E. Rosenthal. His book, “The Winter Blues,” outlines strategies for overcoming seasonal affective disorder.

“Even walking outside for 20 or 30 minutes every day can make a huge difference,” he added.

For ideas, look to Scandinavia, where various cultural practices offer cheerful ways to get through the winter.

Norwegians a tradition koselig, which is about creating a comfortable, happy environment with the people you love – and involves spending a lot of time in nature. Engaging in outdoor activities such as skiing, snowshoeing or hiking will get you out of your home, into the sunshine and socializing with others.

you can be too borrow some inspiration from the danish tradition hygge and aims to make your home a more comfortable space to spend the cold days ahead. The Swedish version is called mine. Think crackling fires, soft blankets, fluffy socks, warm food, and good times with friends.

Candles are especially vital in Scandinavian culture. “Where Americans see a fire hazard, Danes see an antidepressant,” The New York Times reporter Penelope Green wrote in an article on hygge in 2016. In fact, he noted that the Danish word spoilsport is lyseslukker, “literally meaning ‘the one who blows out the candles’.”

Dr. In essence, winter can be a time to “cultivate inner joys,” Rosenthal said. “Once you get your SAD under control, it becomes possible.”



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