[ad_1]
For about 1 in 20 people in the northern half of the United States, cool temperatures and shorter, darker days can signal the onset of seasonal affective disorder, or SAD, a type of depression that usually happens in the fall. or in winter, then disappears in spring.
Unlike mild cases of the “winter blues,” the symptoms of SAD make it difficult to function. It tends to start with ‘vegetative symptoms’: increased appetite and a craving for carbohydrates like chips or ice cream, a desire to sleep longer, difficulty getting up in the morning, and a feeling of sleep. exhaustion at work.
Then, within three to four weeks, “the mood plummets,” said Michael Terman, a professor of clinical psychology at Columbia University and an expert in seasonal affective disorder. Patients with SAD develop major depression, which includes lingering feelings of sadness, withdrawal from friends and family, and loss of interest in activities that were once enjoyable.
Researchers don’t yet know why some people develop SAD and others don’t, but the disorder is thought to be familial and more common in women. SAD develops in the fall and winter because shorter daylight hours and less sunlight change the body’s internal clock, and some mood-regulating hormones, like serotonin, fluctuate with the seasons.
The good news is that, because SAD is linked to the changing of the seasons, “you can predict its onset and avoid it,” said Dr Terman.
If you’ve already started to experience vegetative symptoms – for example, you sleep longer and have more difficulty waking up – or if you already know you’re susceptible to seasonal affective disorder, experts have said it’s best start implementing preventative measures before major depression sets in.
Light therapy, which typically involves sitting near a light box for about half an hour each morning, is considered the most effective treatment for SAD, several experts in the field have said.
Two meta-analyzes of randomized controlled trials demonstrated that light therapy was superior to a control in the treatment of SAD. And one study found that within four weeks, 61% of 33 patients who received light therapy saw their symptoms go away, compared to 32% of those who received a placebo.
Light therapy generally works faster than drugs, said Dr Terman, president of the Center for Environmental Therapeutics, a nonprofit that studies non-pharmaceutical interventions and teaches people how to use them. “However, it requires consistent use upon awakening.”
The Center for Environmental Therapeutics has a handy tool that can help you determine the optimal time of day to perform light box therapy based on your circadian rhythms. But for many, and especially those who are currently suffering from depression, it will be best to seek the advice of a healthcare professional as well.
Light boxes aren’t regulated by the Food and Drug Administration, so consumers should do research to make sure they’re buying one that clinicians would consider effective.
“Most of what you find on the web is garbage,” said Dr. Paul H. Desan, associate professor of psychiatry at the Yale School of Medicine who has studied seasonal affective disorder for decades.
An ideal box will have a large screen that lights down, similar to how the sun shines from the sky. The light should have an intensity of 10,000 lux, which is a measure of the amount of light received by the eye. The lux declines as you move away from the light source, experts said.
A 2019 study by Dr Desan and colleagues looked at 24 light boxes and found that only seven of them met the researchers’ clinical criteria. Some reported 10,000 lux, for example, but only produced this intensity “at unreasonably close distances, over a restricted field or with unacceptable glare or irregular lighting”.
Dr Desan and coworkers named six reputable models on their website, which currently range in price from $ 129 to $ 369. (But keep in mind that this is not an exhaustive list, and there may be other equally effective models that were not included in the study.) patterns can be found in this guide from Wirecutter, which is owned by The New York Times.
Light therapy is usually done in late fall and winter, but it can also be used at other times of the year. Dr Desan recommended that anyone starting treatment for SAD spend 30 minutes in front of their softbox every day before 8 a.m. for at least three weeks.
“If it hasn’t helped at this point, it’s probably not going to help,” he said.
Some people may also benefit from medications, such as an antidepressant.
If you have eye problems or a physical condition, such as diabetes, which predisposes you to eye disease, it is best to consult your doctor before using light therapy.
Dawn simulation devices, which help you wake up by gradually increasing the amount of light in your room, were found to be even more effective than a light box in a 2001 study, but Dr Desan warned that he did not know of any device currently on the market that was solidly supported by research and accepted by experts. Dr Terman agreed.
Another type of device called a negative ion generator has shown promise: High doses of negative ions have been associated with lower depression scores in some studies. But more research is needed to further assess the effectiveness of these devices in treating seasonal affective disorder.
Some people assume that taking vitamin D supplements can help cure seasonal affective disorder. But studies show you don’t, so you don’t need to take extra vitamin D unless a blood test shows you have a deficiency.
Finally, while light therapy is the first recommended treatment for SAD, going out regularly can provide other opportunities to soak up the light.
“You might want to retreat like the hibernating bear, but don’t,” said Dr. Norman E. Rosenthal, the psychiatrist whose research team identified and named the disorder in the 1980s. Her book “Winter Blues” describes strategies for overcoming Seasonal Affective Disorder.
“Walking outside, even 20 or 30 minutes a day, could make a huge difference,” he added.
For ideas, look to Scandinavia, where diverse cultural practices offer cheerful ways to spend the winter.
Norwegians have a custom called koselig, which is all about creating a comfortable and happy environment with the people you love – and that includes spending a lot of time in nature. Participating in outdoor activities like skiing, snowshoeing or hiking will get you out of your home, in the sun and socializing with others.
You can also take inspiration from the Danish custom of hygge and aim to make your home a more comfortable space to spend the chilly days ahead. The Swedish version is called mys. Think crackling fires, fluffy blankets, fluffy socks, hot foods, and good times with friends.
Candles are especially vital in Scandinavian culture. “Where Americans see fire risk, Danes see antidepressant,” New York Times reporter Penelope Green wrote in a 2016 hygge article. In fact, she noted, the Danish word for spoiler is lyseslukker, “which literally means ‘he who puts out the candles.’
In essence, winter can become a time “to cultivate inner joys,” said Dr. Rosenthal. “Once you have your TAS under control, it becomes possible.”
[ad_2]
Source link