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Seasonal Affective Disorder Therapy: Your Ultimate Guide to a Brighter Mood



With the changing of the seasons and the dwindling daylight hours, many people also feel some change in their mood as a result. Seasonal Affective Disorder (SAD) is the term used if you feel exceptionally down, worn out or withdrawn during the colder months. This is more than the ‘winter blues’; it is actually a form of depression that can make you feel tired all day long, short term memory loss and so on. The good news is that there are several excellent seasonal affective disorder therapies​ to help you regain your energy and regaining a positive outlook.


Read on below to discover the best seasonal affective disorder therapy options when it comes to light therapy and what other mental health treatments might help you feel your best.



Understanding Seasonal Affective Disorder (SAD)

Depression that cycles on a yearly basis, usually in the fall and winter, is known as SAD. It is tied to less exposure to sunlight, which disrupts the body’s internal clock (circadian rhythm) and changes chemicals in the brain called serotonin and melatonin. Symptoms caused by these changes include:


  • Persistent low mood
  • Lack of energy
  • Difficulty concentrating
  • Increased sleepiness
  • Loss of interest in daily activities
  • Alteration in appetite or desire for carbohydrate
  • Feelings of hopelessness

Left untreated, SAD can prevent you from working or can harm your relationships and general well being. Hence the importance of finding effective seasonal affective disorder therapies to counter the symptoms and to improve one’s quality of life.

Seasonal Affective Disorder Therapies

Light therapy is very effective but it is more effective with other mental health treatments. Additional SAD therapies can include the following:

1. Cognitive Behavioral Therapy (CBT)

CBT is a type of psychotherapy which assists in recognizing and changing negative thoughts that result in your depressive symptoms. Many SAD sufferers have found that specific CBT techniques, including behavioral activation and cognitive restructuring work best.

2. Medication (Antidepressants)

Balancing brain chemicals with the use of drugs, such as selective serotonin reuptake inhibitors (SSRIs) like fluoxetine or sertraline, may relieve symptoms of SAD. Talking with a mental health professional will help you determine whether or not taking medication is the right option for you.

3. Vitamin D Supplementation

Individuals with SAD as well as low levels of vitamin D, which is linked to depression. Since vitamin D is primarily found in sunlight, vitamin supplements during the cold winter months may help with mood and energy level.

4. Exercise and Outdoor Activities

Physical activity regularly, especially in the daylight outdoors, can also naturally boost serotonin and endorphin levels. The perfect walking, jogging, or even yoga in the natural light; and can help enormously to stabilize the mood.

5. Diet and Nutrition

A well balanced diet of whole foods containing lean proteins, healthy fats and complex carbohydrates have a lot to say about one’s mood. It’s well known that supporting foods are those that are rich in omega 3 fatty acids, such as salmon, walnuts, and flaxseeds, which have been found to be good for brain health and lowering depressive symptoms.

6. Establishing a Healthy Sleep Routine

SAD symptoms can be worsened by disruptions in sleep patterns. Stick to a daily bedtime, decrease screen time before you go to bed and unwind with a low pressure sleep routine.

When to Seek Professional Help

If you continue to have SAD symptoms despite trying self care strategies, it is very important to find a provider (family physician, psychiatrist, psychologist/therapist) that can treat mental health issues. They can develop a treatment plan based on you that could include therapy, medication, or both.

Take Control of Your Well-Being with Palm Coast Treatment Solutions

Seasonal Affective Disorder should not take over your mental health. We are Palm Coast Treatment Solutions and specialize in evidence based seasonal affective disorder therapies that will assist you in regaining control over your mood and energy levels. Whatever yourized for light therapy, counseling, or holistic mental health treatment, we’re here for you.

First things first, call us today at (386) 284-4151 to schedule a consultation and start your amazing walk toward a new, brighter and more intense health!
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