3 Strategies to Help Fight Seasonal Affective Disorder

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Pushing yourself to engage in some physical activity is a good way to combat seasonal affective disorder.

Pushing yourself to engage in some physical activity is a good way to combat seasonal affective disorder.

Are you SAD? SAD stands for seasonal affective disorder and one of the main symptoms of this disorder is a feeling of sadness or a serious mood shift when the seasons change and the days grow shorter. Many people, especially women, suffer from this disorder. In fact, about nine percent of U.S. adults experience symptoms of SAD.

In addition to feeling blue when the days are shorter and colder, other symptoms include lack of energy, cravings for carbohydrates, overeating, loss of interest in pleasurable activities and difficulty sleeping.

Here are three ways you can combat SAD, according to The Cleveland Clinic:

  1. Try an exercise program

Most people naturally decrease their activity in the winter because of the harsh weather outdoors.

But if you think you may have SAD, pushing yourself to do physical activity is a good way to combat it, says psychologist Scott Bea, Psy.D.

“Moving your body will compete with that tendency to be sluggish, and can produce good brain chemistry,” Dr. Bea says.

  1. Create social situations

During the wintertime, the cold and lack of regular social interaction can lead you to feel blue, too.

If this is you, Dr. Bea recommends that you try to push yourself to be more social and to connect with others. Often, once you make the effort, the social interaction can lift your spirits.

The key is to get your attention and thoughts away from yourself, he says.

“Creating a new social obligation or inviting people into our homes can motivate us because then there’s an obligation to entertain, or spruce up your house,” Dr. Bea says. “Anything that forces your hand toward activity to being engaged outside of self-awareness would be useful for people with SAD.”

  1. Use light therapy

Experts believe SAD is triggered by changes in our exposure to sunlight. Research has shown that light therapy, which is sometimes called phototherapy, can help people with SAD.

About 70 percent of people with SAD see improvement when exposed to a therapy light for about a half hour each day, Dr. Bea says.

Light therapy is administered by a device that contains white fluorescent light tubes covered with a plastic screen to block ultraviolet rays. The intensity of light should be 10,000 Lux. Many health professionals treat SAD with 10,000 Lux for 15 minutes to 30 minutes every morning.

“Light therapy is generally safe and well-tolerated, Dr. Bea says. “However, light therapy is not appropriate for some patients – those with conditions such as diabetes or retinopathies or who are taking certain medicines – because of the potential risk of damage to the retina.”

Dr. Bea also recommends eating a well-balanced diet, which includes sufficient amounts of vitamins and minerals.

“This will help you have more energy even though your body is craving those starchy foods and sweets,” he says.