Introduction
It’s that time of year again: the days are getting shorter, it’s colder and grayer. You’re not sleeping as well and your energy level is at an all-time low. You know what I’m talking about—the winter blues. If this seems like a familiar scenario for you or someone in your life, it might be time to explore other options on how to treat seasonal affective disorder (SAD). If you experience some of these symptoms daily for at least two consecutive months during the same season each year, then it may be time to consider seeking support from an online therapist in North Carolina with experience in treating seasonal affective disorder. Individual and group therapy options, such as Be BOLD Psychology and Consulting’s online Seasonal Affective Disorder support group for adults in North Carolina, can help to kick seasonal depression’s butt!
What is Seasonal Affective Disorder?
Seasonal affective disorder is a subtype of depression that occurs during the winter months. It’s not to be confused with other types of depressive disorders, which can occur at any time of year. People with SAD tend to feel the symptoms of depression most strongly in autumn and winter, when there is less daylight than in spring or summer.
Symptoms of SAD may include:
- Increased or persistent feelings of depression and/or anxiety, or feeling anxious about things you usually are not
- Increased fatigue
- Persistently irritable mood
- Feelings of hopelessness or worthlessness
- Decreased energy
- Lack of motivation or interest in activities you usually enjoy
- Social isolation and withdrawal from family and friends
- Changes in sleep patterns (you may find it hard to fall asleep or stay asleep)
- Weight gain or weight loss
Seasonal Affective Disorder is a real mental health condition.
Seasonal Affective Disorder is a real mental health condition that affects the way people think and feel. It can be caused by changes in your environment, like the amount of sunlight you get each day. It’s not a sign of weakness, laziness or craziness—and if you have it, you’re not alone!
SAD is more common in those assigned female at birth than those assigned male at birth, and it is more prevalent in areas that are farther north. About 5% of Americans suffer from SAD—but the number rises to 15% when you look at people who live above 41 degrees latitude (that’s anywhere from southern Maine to southern Alaska).
You’re also more likely to develop SAD if you have a family history of depression or bipolar disorder. People over 50 are especially prone because the symptoms can get worse as you age.
What treatments are available for Seasonal Affective Disorder?
Treatment for seasonal affective disorder depends on the severity of your symptoms. If you have mild symptoms, you might be able to treat yourself by making some small lifestyle changes. For example:
- Get plenty of sunlight (10-15 minutes per day) or use a light therapy lamp. It’s usually recommended that you use light therapy for about 30 minutes a day, in the morning. The lights should mimic natural sunlight as much as possible, but there are some differences: Natural sunlight is more intense and has more ultraviolet radiation than artificial light sources do. So if you’re using an artificial light source to treat seasonal affective disorder, it’s important to use one that emits full-spectrum white light (containing all wavelengths of visible light). Light therapy works by helping your brain regulate melatonin levels naturally and preventing them from dropping too low when there’s less sunlight during winter months. This can help lift your mood and improve sleep patterns—and therefore make you better equipped to handle life’s everyday stresses!
- Eat healthy, balanced meals. Even though you may feel like eating junk food, it will likely make the depression symptoms worse.
- Get in some regular movement—Movement and exercise releases endorphins that make you feel happier! You can do this by going on walks with others, consider skiing or snowboarding, or playing sports with family or friends. You might consider joining a gym, such as Planet Fitness, taking a dance class, or checking out some rock climbing at Triangle Rock Club, if those are things that interest you!
- Individual and Group Therapy – Seek help from a mental health professional in North Carolina with experience treating seasonal affective disorder. There are many effective treatments a therapist can utilize, including CBT (cognitive behavioral therapy), Dialectical Behavior Therapy (DBT), and mindfulness. A therapist in North Carolina can also assist you in finding the best coping skills for your seasonal depression and anxiety.
Work With An Online Therapist for Seasonal Affective Disorder in North Carolina Today
It’s important to recognize and treat SAD symptoms as quickly as possible. If you think you might have SAD, make an appointment with an online therapist in North Carolina. They can help you figure out if it sounds like seasonal affective disorder and can work collaboratively with you, and potentially your medical team, in finding the best treatment options for your individual case. Remember, there are many ways to get through the winter blues—and a therapist in North Carolina can help you to decide which of them might be best for you!
We Are Registering for Our Virtual Seasonal Affective Disorder Group for Adults in North Carolina!
Are you, or someone you love, struggling with the limited sunlight hours of winter? Have you read through this article and realized you need some extra support? Then our Seasonal Depression Group might be a good fit! In this 8 week virtual therapy group for adults in North Carolina, participants will gain a sense of community and support from people who get what it’s like to be impacted by seasonal depression (aka seasonal affective disorder). Group begins 01/10 and occurs every Tuesday from 5-6pm. Sliding scale spots are available. For more information or to register:
- Email info@beboldpsychnc.com
- Call/text 919-525-1873
- Interested participants can also self-schedule a free 20 minute consult with the group leader Briana here: https://beboldpsychnc.com/appointment-request/
