Warm, sunny days are giving way to cooler, longer nights. With these changes, many people may find themselves feeling the effects of SAD, or seasonal affective disorder. Exposure to the right kind of light can make a difference.
What is seasonal affective disorder?
A person suffering from SAD experiences “winter blues” during the shorter days of the autumn and winter but feels better by spring.
According to Robert Levitan, it comes down to light. Levitan is a University of Toronto professor and senior scientist at the Centre for Addiction and Mental Health in Canada.
“It’s the only form of depression where we know the trigger, which is a lack of environmental light,” he said.
According to the US National Institute of Mental Health (NIMH), SAD symptoms often last around four to five months. They include feeling anxious, irritable, restless or fatigued, as well as changes in weight or sleep and difficulty concentrating. Talk to a mental health specialist if you believe you have these symptoms.
Not everyone experiences SAD the same way, according to Levitan.
“Some people just feel tired. They enjoy things less but can get to work and function,” he said. “However, for some, it is truly disabling.”
According to Johns Hopkins Medicine, SAD usually appears in adulthood.
How can light therapy treat SAD?
Light therapy has been used to treat SAD for decades, according to NIMH. The treatment involves a patient sitting in front of a light box for 30 to 45 minutes every day from autumn to spring. The light box is roughly 20 times brighter than most indoor lights. It is designed to mimic sunlight.
According to Cleveland Clinic psychologist Adam Borland, reduced sunlight in winter can harm our mental health.
“What light therapy does is compensate for the lack of exposure that we get from natural sunlight,” Borland said.
Light therapy helps your body maintain its natural cycles and balance the hormone that regulates your mood. It can aid sleep and improve depression symptoms, according to the Cleveland Clinic.
What are some other ways to deal with SAD?
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Maintain a regular sleep schedule. Go to bed and wake up at the same time every day. This keeps your body’s natural clock in check.
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Get as much sunlight as you can. Open the curtains and blinds during the day. Allowing natural light into your home tells your brain it is daytime.
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Exercise outdoors. Physical activity releases “feel-good” hormones called endorphins, which improve your mood.
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Connect with nature at home. Fill your home with potted plants. Taking care of plants can help lift a low mood.
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Stay social. Joining a club or sports team helps fight loneliness. It is also important to keep in touch with friends and family.
If you have suicidal thoughts or know someone who is experiencing them, help is available. In Hong Kong, you can dial 18111 for the government-run Mental Health Support Hotline.
You can also call +852 2896 0000 for The Samaritans or +852 2382 0000 for Suicide Prevention Services. In the US, call or text 988 or chat at 988lifeline.org for the 988 Suicide & Crisis Lifeline. For a list of other nations’ helplines, see this page.
