Seasonal depression, formally known as seasonal affective disorder, orSAD, is a type of depression that occurs during a change in seasons.At the start of fall and the beginning of the winter, a person withSAD may experience a loss of energy, sadness, or changes in appetite or sleep.People experienceSAD during the spring and summer.Light therapy can be used to treat seasonal depression.
Step 1: Talk to a professional about your diagnosis.
Seasonal depression can be treated with phototherapy.The only way to know if it is the right treatment is to see a doctor.In order to receive a diagnosis, your primary care doctor might refer you to a mental health provider such as a psychiatrist or psychologist.Your mental health provider will ask a lot of questions at your appointment, such as how long you have experienced depression, and whether it occurs at certain times each year.Questions about your medical history and family history will be asked by your doctor.This professional can administer psychological assessments to better understand your condition.It is possible for your doctor to discuss other treatment options, such as vitamins, if you have a deficiency.
Step 2: Understand how light works.
You will discuss your treatment options after your mental health provider diagnoses seasonal affective disorder.Light therapy uses artificial light that mimics natural light outside.It is thought to affect the production of chemicals in the brain that regulate sleep and mood.The sun helps your body produce melatonin.
Step 3: Light therapy has risks.
You can either go to your doctor for bright light therapy or buy a light box to use at home.There are boxes on the internet.Ask questions about the wavelength of light delivered from the box, as most experts suggest using boxes with fluorescent light.There are light boxes that may be harmful.Purchase a light therapy box that has been recommended by your doctor.It is important to work with your doctor in choosing a treatment for seasonal depression.If you use a light box for an extended period, it can cause manic symptoms.People with certain eye disorders need to speak with an eye doctor before using a light therapy box.
Step 4: Light therapy can be used when you first wake up.
Your mental health provider will give you instructions on how to use the light therapy box.Most people experience better outcomes when they get bright light therapy the first thing in the morning.Depending on the type of depression you experience.Light therapy might begin at the beginning of fall when the days become shorter and more overcast.Doctors recommend using a 10,000 lux light box for better outcomes with seasonal affective disorder.
Step 5: The light box should be placed in an appropriate location.
Light therapy's effectiveness disappears with distance.It is important to sit close to the light box during therapy.The best exposure is usually offered by the box sitting at an angle.While it is recommended that you sit near the light box, you should not look directly into it as doing so can cause damage to your eyes.
Step 6: The recommended time- frame is under the light box.
Your mental health provider will tell you the duration of light therapy.After they wake up, most people sit near the light box for about 30 minutes each day.While you are undergoing light therapy, you can engage in other activities.Patients eat breakfast, read, write, make telephone calls, or watch TV while using the light box.
Step 7: Combine depression treatments with light therapy.
Some people won't see improvements with light therapy alone.For optimal treatment of seasonal depression, your mental health provider may suggest that you combine the use of your light box with other recognized treatments.
Step 8: Take part in therapy.
Talk therapy has been proven effective for the treatment of seasonal affective disorder.Cognitive-behavioral therapy has been very helpful in treating seasonal depression and other types of depression.In talk therapy, you will work with your mental health provider to identify and challenge negative thought patterns that negatively affect your mood, develop healthy mechanisms for stress, and learn positive ways to cope with seasonal depression.
Step 9: Discuss seasonal depression with your doctor.
If you have severe depression, your doctor may recommend taking antidepressants.It is possible to start an anti-depressant regimen several weeks before you start to experience symptoms of seasonal depression.Bupropion has been shown to prevent depression in people withSAD.If medications are the right choice for you, talk to your doctor.It takes several weeks for the positive effects of antidepressants to show up.Don't stop taking your medication because of your symptoms.Follow your doctor's instructions.
Step 10: Try to change your lifestyle.
You can benefit from making lifestyle changes if you use a light therapy box and try other seasonal depression treatments.You can use these strategies to improve the symptoms of your seasonal affective disorder.Going to sleep early, avoiding processed foods, increasing your intake of Omega 3 fatty acids and probiotics, getting more physical activity to relieve stress, and spending more time in nature are all lifestyle changes that can be made.
Step 11: Join a support group.
Many people see positive outcomes after taking part in support groups.Sharing your experiences can help you feel less alone and more capable of dealing with the symptoms of your condition.Depression support groups in your area are recommended by your doctor or mental health provider.Find groups that meet online.