1. Drug treatment
Your doctor may recommend antidepressants called selective serotonin reuptake inhibitors (SSRIs), which help keep more serotonin in the brain, which can help with mood and sleep. Ask about risks and side effects, which may include dry mouth, nausea, sleep problems, dizziness, headaches, and sexual problems. You may need to try different SSRIs or other antidepressants to find the one that works best for you.
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2. Phototherapy
You can replace the sunlight you miss in winter with special lights. But these UV rays can cause 20 times more damage to your skin than regular UV exposure. In winter, just 20 to 60 minutes each morning in front of these lights can help relieve your symptoms.
3. Talk therapy
A therapist can help you identify negative thought patterns that are driving you down. One such approach, cognitive behavioral therapy, attempts to replace those thoughts with happier thoughts and with activities that attract you and bring you joy. This may help distract you from the gloomy winter months.
4. Vitamin D
Studies have shown that people generally have lower levels of vitamin D in their blood during the winter, but doctors don't yet know if this is the cause of grief. There is some research showing that vitamin D supplementation helps people feel better, but others seem to show little effect.
How to Curb the Blues
There are things you can do yourself to manage your symptoms. Connect and spend time with loved ones, friends who know about your condition. exercise! It can really lift your mood. It's better for you to do it in the sun. Eat a balanced diet that includes vegetables, whole grains, and fruits, and avoid "simple carbs" like sugar and white bread. Keep your sleep on a regular schedule, keep your mood steady, and maximize your time during the day.
Get SAD in spring or summer
If you develop seasonal affective disorder during the sunny season, the symptoms are different from those in the winter. You may become restless, anxious and depressed. Instead of craving certain foods, you may lose your appetite. This may lead to weight loss rather than weight gain as in winter.
When to see a doctor
Most people get frustrated occasionally. But if you've been depressed for days or weeks for no apparent reason, it might be time to make an appointment. A doctor can help you and your loved ones understand your condition so you can begin treatment and manage it. If depression causes you to have thoughts of self-harm, be sure to tell your doctor right away.
