Treatment for seasonal depression

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The cold temperatures and short days of winter tend to keep us indoors, leaving many feeling isolated, unmotivated and burnt out. If this describes you or a loved one during the winter months, it could be seasonal depression, also known as seasonal affective disorder (SAD).

What is seasonal depression, or SAD?

People with seasonal affective disorder report feelings of depression only during the winter months. This could include loss of interest in activities that were once enjoyed, difficulty concentrating, fatigue, sluggishness, and in extreme cases, thoughts of suicide or death. With SAD, the short days and long nights of winter may also bring cravings for certain foods, headaches and sleep problems.

Experts estimate about five percent of the U.S. population experiences seasonal depression.

Researchers aren’t exactly sure what causes SAD, but many factors may play a role, including genes and stress. What makes SAD unique is the link to sunlight. Researchers believe the reduced number of daylight hours during the winter months interrupt the body’s circadian rhythms, which help regulate the body’s internal clock and let us know when it’s time to sleep and wake up.

Other research has shown that people who are depressed have decreased levels of serotonin, a brain chemical that seems to be triggered by sunlight. The lack of serotonin may cause winter depression. The change in season can also disrupt the balance of the body's melatonin levels, which play a role in sleep patterns and mood.

The most difficult months for SAD sufferers are January and February. Younger people and women are at higher risk.

According to Dr. Matt Stanley, D.O., DLFAPA, senior medical director of behavioral health at Wellmark Blue Cross and Blue Shield, “SAD is especially common in states at northern latitudes. Common symptoms include weight gain and sleeping more. The first step is to talk with a doctor whether that be through a primary care appointment, virtual visit or behavioral health professional.”

Light therapy for seasonal depression

For many people, SAD symptoms improve with the use of bright light therapy. With this treatment, a light box with the intensity of 10,000 lux mimics the intensity of the sun. This simple, effective therapy helps the body regulate serotonin and melatonin levels.

Light boxes used for bright light therapy are sometimes called sun lamps but they should not be confused with the UV light that comes from a tanning bed. In fact, light boxes used for bright light therapy contain a very small amount of or no UV light at all.

A prescription is not necessary for a light box, and they are available at many retail stores and online, at a variety of price points. Typically, health insurance benefits do not cover the cost, but some light boxes are eligible for purchase with a health savings account (HSA) or flexible spending account (FSA). Light boxes are not approved or regulated by the Food and Drug Administration (FDA).

There may be side effects to using light therapy if you have certain conditions, like bipolar disorder, glaucoma or cataracts. Talk to a doctor or therapist to be sure you are purchasing a lamp best suited to your or your loved ones' needs.

In addition to light therapy, try these simple tips at home to ease mild SAD symptoms:

• Increase the amount of light in the home. Pull back the curtains, open the blinds, remove the screens and wash the windows.
• Get outdoors. Even if it’s cold, bundling up and walking outdoors on sunny winter days can do wonders for the mood.
• Wake up to a dawn stimulator. Instead of using sound like an alarm clock, a dawn stimulator uses lights that gradually brighten like a sunrise.
• Do some self-care. Exercise regularly, eat a healthy diet and maintain a regular sleep schedule.
• Stay connected to loved ones. Stay socially active via phone calls, video calls and regular visits with friends and family.

Talk to a doctor about seasonal depression

If you have severe SAD symptoms or at-home remedies aren’t helping, it may be time to talk to a provider. For those with a tight schedule, juggling kids or living areas where care isn't widely available, a virtual mental health care visit through Doctor On Demand^® can be a good option. You can talk to a licensed doctor about concerns like anxiety, depression, stress and more.

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