Preventing SAD
Seasonal affective disorder (SAD) is a clinical diagnosis involving the seasonal onset of symptoms of depression. According to the Mayo Clinic, the development of SAD can’t be prevented, but lessening and preventing seasonal depression symptoms may be possible.
If you have experienced the symptoms of SAD in past years, you may find it helpful to begin treatment before the symptoms usually start and then continue treatment beyond the time symptoms usually end.
Light for Preventing Seasonal Depression
Because SAD is generally associated with lack of natural light, expose yourself to as much light as possible by going outside. Weak sunlight is still brighter than indoor light and often brighter than light therapy boxes. Indoors, arrange your home and office to get as much outdoor light as possible and sit in front of sunlit windows for as many activities as you can, such as reading, eating or working. If you can’t get outside or near a window, you can replace regular light bulbs with broad or full spectrum bulbs for better exposure.
Light therapy (phototherapy) is an effective SAD treatment for many people and may help in preventing seasonal depression. Work with your health care provider to determine if light therapy is appropriate for preventing your symptoms of SAD.
You also may be able to stave off symptoms of SAD during the fall and winter by getting plenty of sun during the summer to build up your stores of cholecalciferol. Your body converts cholecalciferol into vitamin D, which works to maintain your serotonin levels in the winter.
Exercise to Relieve Symptoms of SAD
Regular physical activity helps fight fatigue and depression for anyone. You can boost the benefits by exercising outside during the day or near light sources. If possible, find an outdoor winter activity that you can enjoy, such as walking, skating or skiing. If you are in a snowy climate, sunlight reflected off of snow can be beneficial.
Seasonal Affective Disorder Self-Awareness
By being aware of your moods and energy level, you can take steps to alleviate minor symptoms of SAD before they become major. Ask for help and talk to your friends, family or doctor. Also, consider joining a support group.
Other Tips for Preventing Seasonal Depression
You can also use these tips for preventing seasonal depression symptoms:
- Do fun things.
- Eat in a healthy way and avoid overeating.
- Keep a regular routine or schedule.
- Sleep on a regular schedule and get enough sleep.
- Take a vacation in a sunny climate.
Work with your doctor or mental health professional to find ways to prevent your seasonal depression symptoms.
Resources
Greenberg, R. (2009). Seasonal affective disorder: more than the winter blues. Retrieved May 10, 2010, from the University of Washington website: http://depts.washington.edu/hhpccweb/article-detail.php?ArticleID=357&ClinicID=1.
Mayo Clinic Staff. (2009). Seasonal affective disorder (SAD): prevention. Retrieved May 7, 2010, from the Mayo Clinic website: www.mayoclinic.com/health/seasonal-affective-disorder/DS00195/DSECTION=prevention.
Villanova University Staff. (n.d.). Winter blues/seasonal affective disorder. Retrieved May 10, 2010, from the Villanova website: http://www.villanova.edu/studentlife/counselingcenter/infosheets/psych_topics.htm?page=winter_blues.htm.