We’re halfway into our first week of afternoons that end in the dark. So, how are you doing?
Sunlight is a powerful mood-lifter. This time of year is tough for folks with seasonal depression. Seasonal affective disorder, or SAD, can be difficult to diagnose because its symptoms mimic other mental health conditions. If your energy and mood plunge as the days grow shorter, health experts say you probably have SAD.
A physical exam, lab tests and a psychological evaluation are the best ways to get a diagnosis and outline a treatment plan. Light therapy is one of the first-line treatments for fall-onset SAD. It generally starts working in a few days to a few weeks and causes very few side effects. Research on light therapy is limited, but it appears to be effective for most people in relieving SAD symptoms.
Here are more suggestions from Mayo Clinic researchers:
- Make your environment sunnier and brighter. Open blinds, trim tree branches that block sunlight or add skylights to your home. Sit closer to bright windows while at home or in the office.
- Get outside. Take a long walk, eat lunch at a nearby park, or simply sit on a bench and soak up the sun. Even on cold or cloudy days, outdoor light can help — especially if you spend some time outside within two hours of getting up in the morning.
- Exercise regularly. Exercise and other types of physical activity help relieve stress and anxiety, both of which can increase SAD symptoms. Being more fit can make you feel better about yourself, too, which can lift your mood.
- Normalize sleep patterns. Schedule reliable times to wake up and go to bed each day. Especially for fall-winter-onset SAD, reduce or eliminate napping and oversleeping.
