What Is Light Therapy?

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2013, mental health, MHGA, SAD

All the suggestions in the last blog can help you alleviate S.A.D. symptoms this season.  When these tips are maintained as a lifestyle change year-round, they can also help prevent or lessen S.A.D. symptoms for future winters.  Another successful preventative tool is called Light Therapy, which mimics exposure to sunlight.

Light Therapy should be undertaken only with a health care provider’s permission and under his or her instruction.  You will need a special lamp with a 10,000 lux bulb in order to mimic sunlight’s properties.  It is recommended that you begin Light Therapy before symptoms of S.A.D. start, so generally late fall or early winter are the best times to begin.  You need to sit in front of the light for at least 30 minutes every day in order to get the best results.  Typically, you want to sit a few feet away from the light and keep your eyes open (but do not look directly into the light) for those 30 minutes.  It is also recommended that these sessions take place in the morning to mimic the sunrise.  After 3 – 4 weeks, S.A.D. symptoms should improve if Light Therapy is going to be effective for you.

Light Therapy is not a good therapy for everyone, however.  First of all, a check-up with your eye doctor is recommended before beginning treatment.  If you are on medications that cause sensitivity to light, you should not use Light Therapy.  Check the warnings on your medications or speak to your pharmacist or psychiatrist about your medications to see if Light Therapy is safe for you before you begin.  If you have Bipolar Disorder, Light Therapy may trigger mania, so speak to your health care professionals before beginning Light Therapy.  The most common side effects of Light Therapy are headache and eye strain.

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8 Ways to Alleviate S.A.D. Symptoms (and the Winter Blues)!

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2013, health tips, mental health, MHGA, SAD

If you have already been diagnosed with S.A.D., there are things you can do to help alleviate your symptoms!

1. ANTIDEPRESSANT MEDICATION may be prescribed by your physician, so it is important to stick to your medication regimen and manage side effects with your physician.  However,medication is only ONE piece of the treatment process!
2. Getting enough SLEEP is important, but you want to be careful not to get too much sleep.  Create a schedule for your day and stick to it.  Go to bed at the same time every night and wake up at the same time every morning.
3. EXERCISE is an important component of better mental health.  Experts suggest that walking 30-45 minutes a day (or every other day) is sufficient to reduce levels of anxiety and depression.  Other forms of exercise are also always welcome, of course.
4. ENJOYABLE ACTIVITIES.  In the midst of S.A.D., it can be difficult to find things you enjoy doing and have the energy to do.  If you make the effort to find a pleasant hobby/activity despite feeling unable to do so, it will help boost your mood over time.
5. THERAPY.  Therapy with a psychologist is always an option for those with S.A.D., and has been proven to effective in decreasing the symptoms of depression for those with S.A.D.
6. EAT HEALTHY.  Improving one’s diet can also decrease levels of depression.  Stay away from alcohol.  Add OMEGA-3 (found in fish oil, salmon, canola oil, soybeans, etc.) to your diet to help alleviate the symptoms of depression.  Also, increase your intake of VITAMIN B-3 (found in chicken, dried peas and beans, whole grains, etc.) to decrease S.A.D. symptoms.
7. SOCIALIZE.  For those with S.A.D., socializing can seem overwhelming.  Get a good group of people that you trust and enjoy spending time with to engage in activities together and talk. Spend time with people who are encouraging and loving.
8. SUNSHINE.  Though sunshine is often scarce in the winter, get as much sunlight as possible.  This will decrease your S.A.D. symptoms, as well.  When natural sunlight is not available, light therapy has also been shown to be successful. (More on light therapy in the next blog!)

What Is Seasonal Affective Disorder (S.A.D.)?

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2013, mental health, MHGA, on my soapbox, SAD

Seasonal Affective Disorder (S.A.D.) is a type of depression that generally occurs during the winter months and is more common in locations with longer winter nights and less sunlight.  Even though Punxsutawney Phil predicted an early spring this year on Groundhog Day, spring cannot come soon enough for many of us!  How do I know if I might have S.A.D.?  What are some ways to alleviate S.A.D. symptoms until spring comes?  Can preventative measures be taken so that next winter won’t seem so long and dreary?  Great questions!  They’ll be addressed in the next few blogs.

     The symptoms of S.A.D. are very similar to those of non-seasonal depression.  Feelings of hopelessness, unhappiness, and irritability are common along with an increased appetite, increased tiredness, and lack of interest in social activities or work.  Generally, you will notice these symptoms building up through the autumn and winter and dissipating in the spring and summer if you have S.A.D.  There is no test to identify S.A.D., but it can be diagnosed by a physician on the basis of symptoms and case history.  If you believe that you or someone you know is possibly experiencing S.A.D., contact a physician and schedule an appointment for an evaluation of symptoms and case history.