{"id":2960,"date":"2023-05-13T17:24:53","date_gmt":"2023-05-13T17:24:53","guid":{"rendered":"https:\/\/anitasanz.com\/?p=2960"},"modified":"2024-09-02T21:44:30","modified_gmt":"2024-09-02T21:44:30","slug":"getting-a-jump-on-seasonal-depression","status":"publish","type":"post","link":"https:\/\/anitasanz.com\/wp-dev\/getting-a-jump-on-seasonal-depression\/","title":{"rendered":"Getting a Jump on Seasonal Depression"},"content":{"rendered":"\n
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If you suffer from Seasonal Affective Disorder <\/strong>or SAD<\/strong>, then that first cool hint of air untinged by the humidity of summer doesn\u2019t make you feel excited for the beginning of Fall.  Where others become inspired by the changing colors of Fall foliage, the flavors and spices of seasonal recipes, and the anticipation of the holiday season just around the corner, you begin to fear the relapse of depression that comes with the time change or with the experience of waking in the darkness.<\/p>\n\n\n\n

There Is Something You Can Do<\/strong><\/h5>\n\n\n\n

If you have experienced Seasonal Affective Disorder, or if your symptoms related to Major Depression or Bipolar Disorder always seem to worsen in the Fall or early winter, there is absolutely something you can do that can make a difference in your experience. I recommend these 5 things to head off a relapse or soften one in the beginning stages.<\/p>\n\n\n\n

1.  Get Moving!  (Preferably Out There)<\/strong><\/h5>\n\n\n\n

Begin a gentle exercise program if you are not already doing daily exercise.  Even better is to join a gym or a class that meets at a regular time, so you will also have social interaction and a place to go, to get you out of the house regularly.  Getting a daily dose of a free anti-depressant is going to help. And if you can exercise outdoors in daylight, that’s even better for mood management.<\/p>\n\n\n\n

2. Get A Med Check 3 Weeks Post Time-Change<\/strong><\/h5>\n\n\n\n

Make an appointment NOW with your psychiatrist, or whoever prescribes your psychotropic medications, if you take any.  It can take up to a month to 6 weeks to get on a psychiatrist\u2019s schedule if you haven\u2019t seen one in over 3 months. Ideally, you want to be seen about 3 weeks after we \u201cfall back\u201d with the time change. That is when I see depressive and motivational symptoms begin in my affected clients, and you don\u2019t want to be trying to get a med check appointment near Thanksgiving and trying to adjust to new dosages right during the holidays.<\/p>\n\n\n\n

3.  Let There Be Light!<\/strong><\/h5>\n\n\n\n

The light banks for use with SAD can be effective, so if you haven\u2019t tried one, this could be the year you do.  See: Light on Winter Darkness<\/a>
Even if you don\u2019t use phototherapy, I highly recommend making sure you have lights with full-spectrum light bulbs on in your home or apartment during the dark winter months\u2026 at least 3 lights in a room on from 5 PM until about 8:30 or 9:00 PM, then reduce it to just one light for sleep hygiene.<\/p>\n\n\n\n

4.  Get Timers<\/strong><\/h5>\n\n\n\n

I also recommend you go to your local hardware store and invest in some inexpensive timers to plug your lamps into.  Set at least one or two to go on so that you always arrive home from work or being out to a lit house\u2026at least the front room that welcomes you should be lit. Use another timer to turn the lamp on beside your bed 30 minutes to 1 hour before your alarm clock is set to
go off so that you do not wake up in a dark room. These small adjustments may make a huge difference in your mood\u2026light communicates with our brains in
ways that affect mood, energy, sleep, and appetite.<\/p>\n\n\n\n

5.  Eat More Protein and Veggies<\/strong><\/h5>\n\n\n\n

The sluggishness that comes with SAD and depression craves carbs and sugar instead of foods that can give you better nutrition, energy, and blood sugar control.  Make sure every day that you eat lean protein and veggies of all different colors\u2026whether you want them or not.  A piece of dark chocolate a day is fine.<\/p>\n\n\n\n

Take Good Care of Yourself<\/strong><\/h5>\n\n\n\n
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Fall can be a wonderful time to get out in cooler weather and be active or to slow down and come inside, sit down by a warm fire for a while, sip some fresh apple cider, and reflect on the end of this year and the new one just around the corner. Figure out what you need, take care of yourself, and let the season\u2019s changes reveal something interesting to you.<\/p>\n\n\n\n

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Dr<\/em>.\u00a0Anita Sanz<\/em>, PhD, Psychologist<\/p>\n\n\n\n

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