How Is Seasonal Affective Disorder Treated
Your provider will talk to you about treatment options. You may need a combination of treatments, including:
- Light therapy: Bright light therapy, using a special lamp, can help treat SAD.
- Cognitive behavioral therapy :CBT is a type of talk therapy. Research has shown it effectively treats SAD, producing the longest-lasting effects of any treatment approach.
- Antidepressant medication: Sometimes, providers recommend medication for depression, either alone or with light therapy.
- Spending time outdoors: Getting more sunlight can help improve your symptoms. Try to get out during the day. Also, increase the amount of sunlight that enters your home or office.
- Vitamin D: A vitamin D supplement may help improve your symptoms.
What Triggers Increased Depression Around The Holidays
The holiday season can be stressful. People are often busier. And trying to balance work and personal obligations can lead to more stress. It can also be a financially stressful time, since gift giving and events can take a toll on your wallet.
And while holidays are a time of joy, people sometimes have unrealistic expectations for how special something is going to be. This can lead to feelings of let-down later if those arent met. Similarly, people may be more likely to compare themselves to others during this time of year. Its easy to look at someones holiday card and think their life is more perfect than it really is. This can lead to assuming everyone else around you is happy, and youre the odd one out.
The holidays are also stereotypically a time to be surrounded by family or loved ones. This can bring up reminders of other emotions. There could be a family conflict thats been going on for a while. Or, it could be the first holiday season after the passing of someone you love. That can re-trigger feelings of grief and loss, and be incredibly challenging.
Common Causes And Risk Factors
Several factors can cause depression. Though depression may not have one single cause, experts recognize the following as possible risk factors:
- Genetics: Depression and other mood disorders can run in families, though family history alone does not mean a person will get depression.
- Life events: Major life changes and stressful events may trigger depression. These events include divorce, the death of a loved one, job loss, or financial problems.
- Hormonal changes: Research
This section looks at the different types of depression.
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They May Start Needing More From You
A depressed person legitimately cant function like a mentally health person. There will be things they will no longer be able to do as much of, as often, or at all. Pestering or shaming them about it will only hurt, not help. If theyve been keeping their depression private, it will be that much harder to deal with others getting irritated with them because they cant perform at the level thats expected of mentally healthy people.
This is why its always best to be understanding with those in your life, both work and personal. You dont know if someone isnt just slacking off, but is struggling with a real health problem.
You Feel Like Youre Constantly Faking It
âWe hear a lot now about imposter syndrome, where people feel that they are just âfaking itâ and arenât as together as people think. Thereâs a form of this for those who deal with major depression and other forms of mental illness. You become quite adept at âplaying yourself,â acting the role of the self that people around you expect to see and experience.â
â Daniel, publicist, Maryland
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Im Not Doing Well Today
I try to be authentic by saying, Im not doing well today and trust in being vulnerable. But sometimes when Im asked, How are you today? I will respond, Medium when I really mean Terrible. I secretly hope they decipher my codes and hidden meanings, but I have realized it rarely works. So, I am trying to just be authentic and not ashamed of my depression. John M.
Can I Prevent Seasonal Affective Disorder
You may not be able to prevent the first episode of SAD. But once your provider has diagnosed you with seasonal depression, you can take steps to better manage it or even prevent it from coming back.
- Use your lightbox: Start using light therapy at the beginning of fall, before you feel SAD symptoms.
- Get out: Spend time outside every day, even if its cloudy. Daylight can help you feel better.
- Eat a well-balanced diet: Even though your body may crave starchy and sweet foods, stick to nutritious choices. A healthy diet with enough vitamins and minerals can give you the proper nutrition and energy you need.
- Exercise: Try to get 30 minutes of exercise at least three times a week. Exercise relieves stress and anxiety, which can play a role in your SAD symptoms.
- See friends: Stay involved with your social circle and regular activities. They can provide support during the winter months.
- Find help: Consider seeing a mental health professional whos trained in CBT. This treatment can be very effective for seasonal affective disorder.
- Consider medications: Talk to your healthcare provider about taking an antidepressant. Medications can help if your symptoms are severe or if they continue after other treatments. In some cases, taking the medication before SAD begins can prevent episodes.
Talk to your healthcare provider to find out if starting treatment early, as a preventive measure, is right for you.
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Major Or Clinical Depression
Major depression is much less common than mild or moderate and is characterized by severe, relentless symptoms.
- Left untreated, major depressive disorder typically lasts for about six months.
- Some people experience just a single depressive episode in their lifetime, but major depression can be a recurring disorder.
Physical Effects Of Depression
Depression can appear physically via symptoms felt in the body. Examples of physical effects of depression include sleep disturbance, appetite changes, poor concentration or memory, and a loss of interest in sex. Some people with depression may also feel chronic pain, experience gastrointestinal issues, or have a higher level of fatigue.
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They Could Have A Tough Time Responding To Affection And Concern
The main misconception about depression, which has been hinted at in the paragraphs above, is that its about feeling sad.
On the contrary, depression is mostly not feeling anything, or only partially and briefly experiencing emotions. It depends on the individual, but some people with depression report feeling almost numb, and the closest thing to an emotion they experience is a kind of sadness and/or irritation.
Because of this, appropriately responding to gestures or words of affection will be difficult for them, or they just dont think about it any more.
They may even get irrationally irritated or annoyed with you over it, because it may simply be too difficult for their brains to process and respond to your loving gestures.
Antenatal And Postnatal Depression
Women are at an increased risk of depression during pregnancy and in the year following childbirth . This time frame may also be referred to as the perinatal period.
The causes of depression at this time can be complex and are often the result of a combination of factors. In the days immediately following birth, many women experience the baby blues, which is a common condition related to hormonal changes, affecting up to 80 per cent of women who have given birth.
The baby blues, or the general stress of adjusting to pregnancy or a new baby, are common experiences, but are different from depression.
Depression is longer lasting and can affect not only the mother, but her relationship with her baby, the childs development, the mothers relationship with her partner and with other members of the family.
Up to one in 10 women will experience depression during pregnancy. This increases to 16 per cent in the first three months after having a baby.
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But The Bad Days Are Unbearable
âNow for a bad day⦠I fight with myself to wake up and have to truly shame myself into showering and getting myself together. I put on makeup alert people about my internal issues. I donât want to talk or be bothered by anyone. I fake being personable, as I have rent to pay and donât want to complicate my life any more than it is.
âAfter work, I just want to go to my hotel room and mindlessly scroll on Instagram or YouTube. Iâll eat junk food, and feel like a loser and demean myself.
âI have more bad days than good, but Iâve gotten good at faking it so my clients think Iâm a great employee. Iâm often sent kudos for my performance. But inside, I know that I didnât deliver at the level I know I could.â
â Christian
Make Your Goals Realistic
Setting a goal gives you a focus, but it can also cause stress when it is not attainable. Focus on setting realistic goals that give you enough time to accomplish a task. Ideally, you want a clear path that has a timeline you can accomplish, but not so much time that it allows you to procrastinate. For example, if you know that a task needs at least one week, then give yourself a week and do not set a goal of finishing the task in three days. Set realistic goals you can accomplish.
Living in a modern world means taking time to address the high-stress lifestyle associated with a career, family and other activities. By taking a few minutes throughout your day to focus on your mental health, you make positive changes that keep your stress levels under control and help you accomplish your goals.
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Spending A Lot Of Time On Your Phone
Im always on my phone when my depression gets worse. I use it to keep my mind occupied. Everyone who sees it thinks Im lazy, but its really just a coping skill I use to keep my mind from repeating things over and over again. Gena G.
Spending hours and hours on my phone just to distract myself, but people think Im just another clueless millennial addicted to their phone. Kavita K.
If you can relate, check out our list of 13 things to do on your phone when youre struggling with your mental health.
Does Depression Look The Same In Everyone
Depression can affect people differently, depending on their age.
Children with depression may be anxious, cranky, pretend to be sick, refuse to go to school, cling to a parent, or worry that a parent may die.
Older children and teens with depression may get into trouble at school, sulk, be easily frustrated feel restless, or have low self-esteem. They also may have other disorders, such as anxiety and eating disorders, attention-deficit hyperactivity disorder, or substance use disorder. Older children and teens are more likely to experience excessive sleepiness and increased appetite . In adolescence, females begin to experience depression more often than males, likely due to the biological, life cycle, and hormonal factors unique to women.
Younger adults with depression are more likely to be irritable, complain of weight gain and hypersomnia, and have a negative view of life and the future. They often have other disorders, such as generalized anxiety disorder, social phobia, panic disorder, and substance use disorders.
Middle-aged adults with depression may have more depressive episodes, decreased libido, middle-of-the-night insomnia, or early morning awakening. They also may more frequently report having gastrointestinal symptoms such as diarrhea or constipation.
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People May Feel Tired Cancel Plans Or Experience Frustration When They Are Depressed
For people who do not have depression, some of these behaviors or comments relating to them may be met with judgment. In an article for the Mighty, contributor Megs Short shared about how her depression has affected her sleep.
Ive slept through multiple alarms and important phone calls. Ive slept through job interviews and doctors appointments. Ive even slept through my sons early release day, awakening hours after I should have picked him up.
Thats why we asked our Mighty mental health community to tell us things theyve said to others that were actually code for: Im depressed. Because sometimes reaching out when youre struggling with an invisible illness like depression means making sure others notice whats not invisible to you.
Here is what they had to say:
Seek Support For Symptoms Of Depression
Depression is often not recognised and can go on for months or even years if left untreated. Its important to seek support as early as possible, as the sooner a person gets treatment, the sooner they can recover.
Untreated depression can have many negative effects on a persons life, including serious relationship and family problems, difficulty finding and holding down a job, and drug and alcohol problems.
There is no one proven way that people recover from depression. However, there is a range of effective treatments and health professionals who can help people on the road to recovery.
There are also many things that people with depression can do for themselves to help them recover and stay well. The important thing is to find the right treatment and the right health professional for a persons needs.
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Things People Said That Were Actually Code For ‘i’m Depressed’
We face disability, disease and mental illness together.
By Haley Quinn
When youre struggling with depression, most of the time, you know. The problem is, those around you may not. Thats because many of the symptoms of depression are invisible. So when depression appears to you, others may still think youre fine.
Thats why we asked our Mightymental healthcommunity to tell us things theyve said to others that were actually code for: Im depressed. Because sometimes reaching out when youre struggling with an invisible illness like depression means making sure others notice whats not invisible to you.
Here is what they had to say:
What Are The Symptoms Of Depression And How Is It Diagnosed
The NHS recommends that you should see your GP if you experience symptoms of depression for most of the day, every day, for more than 2 weeks.
Doctors make decisions about diagnosis based on manuals. The manual used by NHS doctors is the International Classification of Diseases .
When you see a doctor they will look for the symptoms that are set out in the ICD-10 guidance. You do not have to have all of these to be diagnosed with depression. You might have just experience some of them.
Some symptoms of depression are:
- low mood, feeling sad, irritable or angry,
- having less energy to do certain things,
- losing interest or enjoyment in activities you used to enjoy,
- reduced concentration,
You may also find that with low mood you:
- feel less pleasure from things,
- feel more agitated,
- find your thoughts and movements slow down, and
- have thoughts of self-harm or suicide.
Your doctor should also ask about any possible causes of depression. For example, they may want to find out if youve experienced anything traumatic recently which could be making you feel this way.
There are no physical tests for depression. But the doctors may do some tests to check if you have any physical problems. For example, an underactive thyroid can cause depression.
On the NHS website, they have a self-assessment test which can help you to assess whether you are living with depression: www.nhs.uk/mental-health/conditions/clinical-depression/overview/
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Listen To This Article
To hear more audio stories from publications like The New York Times, .
Q: Im tired all the time and feel unproductive at work. How do I know if Im depressed or burned out?
The exhaustion, when it hits, is all-consuming. Your inbox chimes and you want to fling your phone across the room. Youre sick of your apartment you cant stand to leave your apartment. You fumble for the right word: You tell friends you are tired or fried or just done.
How do you know if this wave of weariness signals a case of burnout or full-blown depression? We asked experts for ways to tell the difference between the two, and how to alleviate the symptoms of both.
Things People With High
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Carissa Stephens, R.N., CCRN, CPN
Medically Reviewed
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Carissa Stephens, R.N., CCRN, CPN
Medically Reviewed
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Even though it might not be obvious, getting through the day is exhausting.
It can be difficult to spot the signs of someone with high-functioning depression. Thatâs because, on the outside, they often appear completely fine. They go to work, accomplish their tasks, and keep up relationships. And as theyâre going through the motions to maintain their day-to-day life, inside theyâre screaming.
âEveryone talks about depression and anxiety, and it means different things to different people,â says Dr. Carol A. Bernstein, professor of psychiatry and neurology at NYU Langone Health.
âHigh-functioning depression isnât a diagnostic category from a medical standpoint. People can feel depressed, but the question with depression is for how long, and how much does it interfere with our capacity to go on with life?â
Thereâs no difference between depression and high-functioning depression. Depression ranges from mild to moderate to severe. In 2016, about 16.2 million Americans had at least one episode of major depression.
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