Brighter Days Ahead
Stay on top of your mental health if you ’ ve got a long case of the winter blues . BY EMMA BARTLETT
It ’ s not uncommon to find yourself down or moody during the winter months . This can be caused by Seasonal Affective Disorder ( SAD ), a mood disorder characterized by depression that occurs around the same time every year . For most people , it lasts from fall to winter and results in people sleeping too much , overeating , feeling lethargic and experiencing depression most days . If a person ’ s symptoms interfere with their ability to function , they should seek professional help . We talked to Dr . Mark Zimmerman , director of adult outpatient psychiatry and the Partial Hospital Program at Rhode Island Hospital , on how to prevent and treat SAD .
LIGHT THERAPY Exposure to daylight is extremely important . Since there is less sunlight during the fall and winter months , light therapy , which is a great way to help with SAD , mimics natural light . The goal is to extend the number of hours that a person is exposed to sunlight and is most commonly used upon awakening in the morning . Sitting next to a light therapy box will increase your exposure and can be used as a conservative method for treatment .
PSYCHOTHERAPY Also known as talk therapy , this treatment teaches people how to cope with SAD and manage their stress . Individuals are encouraged to keep ( virtual !) social engagements instead of self-isolating . It is important during this time to follow a schedule because it adds structure .
EXERCISE Staying active is not only important for physical health , but mental health , too . Exercise can boost your mood and relieve stress and anxiety . Plus , if you ’ re outside , you ’ re receiving more natural light . Getting outside for thirty minutes at least three days a week maintains strength of the mind and body .
MEDICATION Medication can be used for SAD if more conservative treatments such as light therapy and talk therapy aren ’ t offering relief . Patients should consult with their doctor before taking any medication to determine if this is the best course of action . Part of SAD ’ s significance is its persistence , and if it continues for months without preventive action , impaired functioning can result . �
58 RHODE ISLAND MONTHLY l JANUARY 2021