Cognitive behavioral therapy CBT , a type of therapy that focuses on problem solving and treating the challenges of daily life, has been associated with big improvements in seasonal depression, according to Rohan. Not only that, but CBT patients have fewer relapses and less severe symptoms in the following years. Check out this guide to starting therapy if you don't know where to start.
Obviously this is something that you need to talk to your doctor about to see exactly what's right for you, but according to Rohan, the effectiveness of antidepressants in treating seasonal depression is comparable to that of other types of depression. This is especially important if you work a desk job inside, says Winch. Carve out a part of your day to go grab lunch or a coffee or just take a lap around the block, because nothing is more effective than natural light.
Even if it's overcast outside, a little is better than nothing at all. Yes, it's tempting, but it could make your depression worse in the long run. A balanced diet and exercise, specifically cardio, have been proven to be effective in treating depressive symptoms, says Winch, not to mention anxiety and stress. It's no replacement for professional treatment, but it can make a difference for sure. Winch suggests about a half hour of exercise at least four times a week.
Here are some cardio exercises you can do that don't involve running, in case the weather has you wanting to stay inside. Just like other types of depression, seasonal depression comes with disturbances in sleep, so go the extra mile to stick to a strict schedule to keep things from snowballing. When there is less light in the wintertime, this network is not activated enough. In especially susceptible individuals, levels of serotonin in the brain are reduced to such an extent that it increases the likelihood of a depressive episode.
Serotonin may also explain why women are so much more vulnerable to Sad than men. Some populations appear to be particularly resilient to Sad, mostly notable in Iceland. There are different variants of a gene that controls how the serotonin transporter behaves, and one particular variant found in resilient individuals actually causes our bodies to increase the production of serotonin during the wintertime.
For the most severe patients, though, it may have to be combined with antidepressant therapy. However, psychiatrists urge patients to steer clear of some of the many alternative therapies on the market.
Nobel prizes everything you need to know about circadian rhythms. Seasonal affective disorder SAD is a type of depression that comes and goes in a seasonal pattern.
SAD is sometimes known as "winter depression " because the symptoms are usually more apparent and more severe during the winter. For some people, these symptoms can be severe and have a significant impact on their day-to-day activities. Read more about the symptoms of SAD. The GP can carry out an assessment to check your mental health. They may ask you about your mood, lifestyle, eating habits and sleeping patterns, plus any seasonal changes in your thoughts and behaviour.
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