Seasonal depression, also called seasonal affective disorder (SAD), occurs when the body reacts to changing seasons by triggering sad feelings and an overall decline in mood. According to the American Academy of Family Physicians, up to 500,000 Americans may have SAD. This type of depression occurs more often in northern areas, where winter days are shorter, or in climates with a lot of cloudy or foggy weather during the winter months.
Step 1
Spend time outdoors every day, even on cloudy days in midwinter. Direct sunlight provides depression-busting benefits even on overcast days. Going outdoors is most effective when done within two hours of waking up in the morning because this can help stimulate the production of hormones that banish sad feelings.
Step 2
Use a light therapy, or phototherapy, box or visor for 30 minutes daily. These items provide ultraviolet light in doses that make up for the loss of sunlight during winter months. It is a good idea to begin using phototherapy in the early fall, even before sunlight has waned, and continue using it until well into spring. The best time to use light therapy is in the early morning.
Step 3
Take low-dose melatonin in the afternoon or morning, depending on whether you have short or long intervals between the start of melatonin production and sleep. A doctor can help determine which time will work best for a given patient. According to the National Institute of Mental Health, 29 percent of those with SAD have long intervals and will need to take melatonin in the morning. All others with SAD will benefit more from an afternoon dose of this hormone. This treatment can be combined with phototherapy to increase the beneficial effect and eliminate many cases of seasonal depression.
Step 4
For severe cases of seasonal depression, consult a doctor about taking antidepressive medication. The drug bupropion, sold under the brand name Wellbutrin XL, may help those affected by SAD when given as an extended-release pill.
Step 5
Try alternative remedies to treat seasonal affective disorder. According to MayoClinic.com, the chemical SAMe is used in Europe to treat SAD, but isn't approved by the U.S. FDA for that purpose, although it is still available in America as a supplement. St John's wort and omega-3 fatty acids are other alternative remedies sometimes used to try and alleviate seasonal depression symptoms. It's important to consult a doctor before trying alternative remedies, especially because some herbs and supplements may interact poorly with other medications.
Tips and Warnings
- Exercise, social activity and methods of reducing stress such as yoga or meditation may help sufferers of seasonal depression cope with the disorder. People with SAD may also consider taking a vacation to a sunny locale to alleviate the sadness.
Things You'll Need
- Light therapy box or visor
- Melatonin in doctor-determined dosages
- Antidepressant medication
