HEALTH + WELLNESS
Can seasonal affective disorder be treated ?
Due to our learned ( and unhealthy ) behaviour towards what we now know is seasonal affective disorder , and a reluctance to see it as a genuine mental health concern that no one should have to just endure , it ’ s still not completely clear what happens when you have SAD and more research is definitely needed so that doctors can direct people to the best possible treatments . That said , some people find that light therapy – involving the use of an artificial lightbox to mimic the effects of sunlight during the darker winter months – is helpful in easing their symptoms and you can buy a SAD light box or SAD lamp to use on the advice of your GP . Other treatment options for seasonal affective disorder are the same as those used for other forms of depression , such as cognitive behavioural therapy ( CBT ) and antidepressants , although these courses of action should only be necessary in extreme cases , or in situations where SAD is exacerbating a preexisting mental health condition .
Self-help tips to help you cope with seasonal affective disorder
Soak up natural daylight
If the decrease in daylight hours is affecting your mood , try to make the most of them and get outside when you can . Even a cloudy day will provide your body with the light it ’ s craving . So , whether it ’ s the first thing you do when you get up in the morning , or something you fit into your lunch break , wrap up warm and head out into the great outdoors ; this exposure works wonders for redressing our natural circadian rhythm and can help our minds and bodies adapt to winter ’ s increased darkness .
Brighten up your surroundings
If you work indoors , try to let as much sunlight into your working environment as possible . Open any curtains or blinds and sit by a window if you can , and don ’ t forget to take breaks in which you can easily fit a 10-minute walk outside . As well as making your environment brighter by using the natural light of the day , it ’ s also helpful to bring the outside world inside with some indoor plants to help you feel a bit closer to nature . The health benefits of nature are both abundant and excellent for general wellbeing by encouraging us to be as active as we can , boosting relaxation and easing anxiety and depression .
Eat well and stay hydrated
It ’ s important to eat a healthy , balanced diet to make sure your brain gets everything it needs to function properly and has the energy it needs to try and regulate moods . It ’ s the season to be jolly , however , so of course it ’ s likely a little more cheese and wine may be consumed , but try to eat little and often , and , crucially , drink water regularly throughout the day to help keep your brain alert and hydrated . If you are partial to a festive tipple , alternating alcoholic drinks with glasses of water is an easy and effective habit . Good mood foods include turkey , walnuts and salmon , which shouldn ’ t be too hard to sneak into your diet at this time of year .
Exercise – and get outside !
“ Exercise ? At Christmas ?” We know , we know … And while it ’ s unlikely you ’ ll want to hit the gym full throttle throughout the festive season , even a bracing walk or a gentle cycle can up your levels of serotonin and help you feel cheerier . The National Institute for Health and Care Excellence ( NICE ) recommends exercise for mild depression because it can help with mental wellbeing , and doing regular physical activity also works towards combatting low mood as well as improving your physical health . Getting outside and moving is a guaranteed moodlifter as it takes your mind off things and gets a good old-fashioned dose of fresh air into your lungs – go for a walk or a gentle jog if you feel up to it and it ’ s likely you ’ ll find yourself sleeping better , too .
Keep a diary
Whether you take pen to paper , or keep notes in your phone , keeping track of your SAD symptoms will help you pick up on any patterns and get a clearer understanding of what makes you feel better and what makes you feel worse . If you are someone that feels their seasonal affective disorder reaches a concerning category , this diary will also help your GP understand the degree to which you ’ re struggling and should lead to a quicker , more accurate line of treatment .
Plan ahead
If you do start to recognise patterns regarding the times when you ’ re feeling particularly low , it ’ s useful to plan ahead for those difficult days . This can involve stocking up on things you need ( medication , company , roast beef Monster Munch ), and freezing meals in case you don ’ t have the energy to cook . People are different – it might help one person to consider rearranging meetings or delaying social events and instead planning some relaxing me-time ; another person may need to keep going as normally as possible and prefer to be surrounded by loved ones . Think about what works best for you and remember that this can change daily .
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