Seasonal Affective Disorder (SAD): What Is It and How to Prevent/Treat It

     Seasonal Affective Disorder (SAD) is a type of depression that effects people mainly in the fall and winter months.  It is believed to be related to changes in our circadian rhythms and the production of neurotransmitters like serotonin and melatonin brought on by a change in the length of daylight hours.   Approximately 10 million people suffer every year from SAD.  This disorder effects women nearly four times more often than men and can last up to 40% of the year.
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     The good news is SAD can be treated simply by the exposure of the body to sunlight.  This light can be simulated by different specialty lights made to mimic the sun.  Other treatments include exercise, mental health therapy, healthy eating, nutrient supplements, and antidepressants. 
Below are some simple steps to kick SAD to the curb in the new year!

Maximize Natural Light Exposure:

• Spend time outdoors during daylight.
• Open curtains and blinds for natural light.
• Position your workspace near a window.

Stay Active:

• Incorporate regular exercise into your routine.
• Whether it's a brisk walk, a gym session, or a home workout, staying active can significantly boost your mood.

Maintain a Healthy Diet:

• Fuel your body with nutrient-rich foods.
• Consider omega-3-rich options like fish, nuts, and seeds.
• Explore foods high in vitamin D or talk to your healthcare provider about supplements.

Socialize and Seek Support:

• Connect with friends and family, even if it's virtually.
• Share your feelings or consider joining a support group. 

Light Therapy:

• Exposure to lights specially produced to mimic the positive effects of the sun.

Meditation and Relaxation:

• Guided meditation sessions can help alleviate stress and promote a sense of calm.

Positive Affirmations:

• Combat negative thoughts with uplifting affirmations, fostering a more positive outlook on life.

     Here at DCAM we offer several exciting ways to help our patients fight off the effects of SAD.  In our Therapy Room we have an entire area dedicated to red and ultraviolet light exposure, which has been shown time and time again to help curb SAD.  We also have BrainTap.  BrainTap, created by scientists, helps in two ways; it provides light exposure directly to the eyes and ears simulating sunlight.  BrainTap also has a vast library of guided audio tracks intended to assist the patient with difficulties including many forms of depression, eating disorders, sports performance, stress and anxiety reduction as well as a ton of different topics.  (For more information about BrainTap, please see the November 2023 DCAM blog.)
And for patients seeking the absolute best in mental health care, we have teamed up with Momentum Counseling, Coaching, and Consulting.  Psychotherapist Maureen Gerald, the owner of Momentum, helps her patients combat mental health disorders with respect and kindness.  She is truly one of a kind!

     Contact DCAM today to learn more about the exciting treatment options available right here at our office.