How to Identify and Treat Seasonal Depression

Change Your Diet and Stress Patterns Eating a balanced diet that constitutes a perfect mix of nutrients is responsible for sound mind and body. People with… Trista - March 9, 2020
Minimizing stress and eating healthy can make it easier for you to cope with SAD symptoms. Shutterstock.

Change Your Diet and Stress Patterns

Eating a balanced diet that constitutes a perfect mix of nutrients is responsible for sound mind and body. People with cohesive thoughts and approach can tackle symptoms of seasonal depression better than others. Besides this, you can choose relaxation techniques such as tai-chi and yoga. 

Research reveals that diet changes can reduce the adverse effects of seasonal depression. Patients should also try to avoid using nicotine, alcohol, or other addictive substances like caffeine. While people with a tendency to develop depression should stay away from processed food items, they should also focus on increasing the consumption of folate. Vegetables such as broccoli and legumes contain folate. Research reveals a close link between depression and reduced levels of folate in the body.

Melatonin helps you to sleep at night so that you can be in a better mood tomorrow. Shutterstock.

Digest Melatonin Orally

Patients with cyclic depression that occurs in a specific season every year can consider taking melatonin orally. The lack of sun’s rays during the dark winter days can stop the secretion of morning melatonin in patients suffering from seasonal depression. Evidence and research suggest that oral intake of melatonin can facilitate adequate sleep time in patients suffering from SAD. 

Several scientific studies reveal that people with seasonal depression can expect positive changes in their sleep patterns after taking recommended doses of melatonin before going to bed. Consumption of melatonin orally should continue for three weeks in a row to realize the benefits. Do not feel reluctant to ask your doctor whether you can take oral supplements of melatonin safely to improve sleep.

Attend social events and stay in contact with your friends to boost your mood. Shutterstock.

Exercise and Attend Social Events

Irrespective of your diminished interest in attending social functions, you should try to break free from inhibitions that prevent you from participating in any activities. The more you interact with people, the better it is to help you recover from seasonal depression.

People suffering from seasonal depression should engage in regular workouts. Research reveals that spending about twenty minutes exercising can match the benefits you get from light therapy. Besides this, exercise can also impact and enhance the serotonin level in your brain, which is linked to seasonal depression.

You can find vitamin B in a lot of common foods like fatty fish, liver, and dark green vegetables. Shutterstock.

Take Vitamin B and Fish Oil

Vitamin B can convert proteins in your diet to neurotransmitters that regulate the mood and behavior of every individual. Apart from this, a fair share of this vitamin can also help in managing stress levels, and it is considered suitable for mental health. Vitamin B6, B12, and B9 are especially beneficial for patients suffering from seasonal depression. You can get Vitamin D from fish, liver, meat, edible yeast, shellfish, and dark green leafy vegetables.

The Omega-3 fatty acids present in fish oil can benefit patients suffering from seasonal depression. You can increase your daily intake of fish or consider oral supplements that can help you get your day’s requirement. Consult with your physician before taking fish oil supplements.

St. John’s Wort is available in pill form and has been shown to help with depression. Shutterstock.

Try St John’s Wort and Rhodiola

This herbal supplement is considered useful for mood disorders and matches the efficacy of medications that can treat seasonal depression effectively. Whether you suffer from moderate, mild, or severe seasonal depression each year, you can take this herbal supplement for about six to eight weeks to get the full effects. If the ingredients of this formulation interfere with other medications you take, you must talk to your doctor about the impact this supplement could have on your health.

Rhodiola is a useful herb that helps in managing the factors that promote stress. If you are looking forward to a medicine that is good for enhancing mental performance, you can rely on this supplement. Besides this, the herb also helps in creating a happy mood. 

For patients suffering from seasonal depression, enhancing levels of serotonin, and working hard to remove negative thoughts are the key aspects of finding relief. You have to combat the effects of depression when it occurs seasonally. Try to watch for the symptoms of seasonal affective disorder as they appear. Carry on with your physical activities and eat a balanced diet to feel better. 

Serotonin is the “feel-good” brain chemical and can be found in certain foods to give the brain chemistry a boost. Shutterstock.

More to Know About Seasonal Depression

Seasonal depression is quite common and can affect people from all walks of life. The anger, irritability, tendency to stay alone, and other symptoms of depression can affect people living in colder and higher regions where the dark days of winter can cast a shadow on their mind. However, the disorder manifests most often when you experience the tendency of depression for a couple of years in a row. Despite all the medications and treatment plans you follow in coming out of this depression, it is sometimes necessary to resort to self-help when you are looking for relief.

Try visualizing useful images and planning a holiday in one of the sunniest locations where the bright rays of the sun can improve your brain’s level of serotonin, which in turn can help your mind to stay alert. Take short walks outside instead of staying indoors, and you will feel a lot better while dealing with the symptoms of seasonal depression. Talk to your friends, family, and the doctor treating you about your past experiences of this disorder. Try to know more about how to battle symptoms of depression. If you are feeling sluggish at one moment and restless in the very next moment, and the symptoms come and go with the winter season, you are a victim of seasonal affective disorder.

You don’t have to go through SAD alone. Shutterstock.

What You Should Do If You Think You Have Seasonal Depression

One of the remarkable treatment techniques of seasonal depression is understanding the symptoms of SAD. Most of the symptoms of this disease match with other forms of depression, so you need to start immediately. Instead of allowing symptoms to proliferate, you have to consider the significance of medical assessments. Consulting with a clinical psychologist is the first step you need to follow once the disorder takes shape. 

A lot will depend on the progress of the symptoms as the tendencies can vary from one person to the next. Although it’s easier said than done, it’s important to think of positive things and shed negative thoughts to feel better. Talk to your doctor about any risk factors that can promote seasonal depression. Remember that it is reasonable to feel sad and melancholic due to various reasons, but if the symptoms continue to develop over some time, it is wise to see a doctor. 

When dealing with symptoms such as oversleeping or insomnia that develops in certain seasons, you have to deal with the situation tactfully. Often, depression results from other health conditions. Therefore, it is necessary to discuss your health with a doctor to rule out those factors and determine the actual issue. Seasonal affective disorder is about the cyclical changes that take place in your mind and affect your thinking. You can try natural remedies and as well as prescription medications that can help you find relief.