It's only October, but this is about the time Seasonal Affective Disorder (SAD--depression that hits in fall and winter) can creep in. So if you're one of the millions of sufferers (like me), what can you do to nip this puppy in the bud (to mix metaphors)?
Well, for starters, a new study released in the latest Behavior Therapy medical journal found that cognitive-behavioral therapy (CBT) is more effective than light therapy (sitting in front of one of those special lamps) in the long-term.
The study's main researcher says this is partly because with CBT there's actually a therapist supporting you and making sure you practice and with light therapy, the "compliance rate" is incredibly low. Because really, who wants to sit in front of a lightbox doing nothing for 30 minutes a day? But CBT also gives you psychological tools for working with thoughts and feelings that can work across many areas in your life and create lasting effects.
Outside of finding yourself a skilled CBT therapist (which might be a great thing to do), you can try these tips, which I've collected from my own experience and reputable places on the interwebs. As with anything, check with your doctor before making any changes. Also get a proper diagnosis, which can start with you asking yourself if you've experienecd any of the following recently: fatigue, oversleeping, withdrawal, energy slumps, slowed thinking, carb cravings, and weight gain. Also, The Center for Environmental Therapeutics has a nifty free depression evaluation test, advice on buying lightboxes, and other SAD-related info.
For the record, no one actually officially knows what causes SAD--it might be increased melatonin levels in the blood, but that's just a theory--making it very difficult to fully prevent. So, these are just some ways to address the roots of the symptoms. Enough disclaimers for you?
Tips for (Maybe) Preventing SAD
1) Exercise more frequently and vigorously.
2) Increase your home's light--raise the shades, trim the hedges, make sure you don't sit in a dark room unnecessarily.
3) Practice relaxation and stress management techniques like meditation or slow deep breathing.
4) Get outside more, especially in the sunshine.
5) Have your doctor check your Vitamin D levels and supplement if needed.
6) Get a light therapy box--and use it! Some say you should sit in front of it for 30 minutes in the morning, preferably within 10 minutes of waking.
7) Visit sunshiney places.
8) Get enough (but not too much) sleep and rest
9) Eat a healthy balanced diet low in saturated fats and refined sugars, high in magnesium and calcium from veggies, whole grains, and some lean protein.
[Image via: http://commons.wikimedia.org/wiki/File:Smilie_Kissen.jpg]
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To whom it may concern: I read your suggestions concerning SAD. This is helpful for me. I already do some of these things so I just added a few from your list. I am finding that prayer is helping me overcome this seasonal depression. I have started to exercise and it does help my mental outlook emensely. Thanks for you help!
Sincerely,
Sheila M. Barry
Dear Sheila,
Thanks for all your great suggestions. As a long-time SAD sufferer who learned to manage it successfully using light therapy, diet and exercise, please permit to clear up a few misconceptions. With the portable light boxes available today and a bit of creative thinking, you don't have to twiddle your thumbs in front of a light box for 30 minutes. Some new-technology boxes require only 15-20 minutes.
Use it while you put on your makeup, eat your breakfast, check your morning email, journal your morning pages etc. It's this very fact -- rearranging your morning schedule to adapt the light therapy -- that accounts for the low compliance rate and therefore high recurrence after the structured study was over. Yet for those who do it, the success rate is more than 85% in beating SAD!! Most people will respond to light therapy within 1-2 weeks and reputable light manufacturers offer 1 - 2 month moneyback guarantees.
The cause of SAD is documented by the National Institute of Mental Health -- lack of sufficient daylight to trigger our system. It's like being a sun-loving plant stuck in the shade. We survive, but not much more. Current research has shown that EXCESS light at night from computers and TV is doing as much harm as not enough light during the day, so turn down the lights an hour before bed.
I'll be posting a review of light boxes soon at http://www.winterbluescoach.com, where I'll be teaching and support people as they learn to manage the winter blues and SAD naturally. Please stop by and say hi.
To a bright winter!
Marsha Stopa
The Winter Blues Coach
marsha@winterbluescoach.com
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