Published on November 30, 2023

Seasonal Affective Disorder, aptly abbreviated as SAD, is a recurrent form of major depressive disorder that unfailingly emerges during the same season each year. Familiarly recognized as the "winter blues," SAD typically descends in the fall and winter months, coinciding with diminished daylight.

In locales like Montana and other Northern regions, where daylight dwindles, temperatures plummet, and the allure of hibernation becomes irresistible, SAD can linger for extensive periods. At Bozeman Counseling Center, our dedicated counselors extend therapy for those grappling with the challenges of winter and SAD.

SAD is estimated to impact nearly 10 million Americans, with women experiencing it four times more frequently than men. The symptoms can be debilitating, affecting one's overall quality of life.

While manifestations may vary, some of the most prevalent symptoms include:

Feelings of sadness and hopelessness
Changes in appetite, often leading to cravings for sweet or starchy foods
Weight gain
Decreased energy levels
Reduced physical activity
Fatigue
Difficulty concentrating
Irritability
Avoidance of social situations
Thoughts of suicide
Treatment Approaches

For those grappling with SAD, several strategies can help alleviate symptoms:

Light Boxes

Research indicates that the most significant relief comes from the use of lightboxes. Emitting high-intensity light ranging from 2,500 to 10,000 lux, lightboxes closely replicate the natural rays of the sun. This aids in the production of neurotransmitters responsible for regulating mood.

The duration of lightbox usage depends on symptom severity. Some find relief with just 30 minutes daily, while others with more severe symptoms benefit from extended usage, often experiencing true relief in as little as two weeks. While some insurance providers cover the cost of lightboxes, it's essential to confirm coverage with your provider.

Exercise

Despite initial reluctance, engaging in physical activity proves to be one of the most effective ways to uplift mood. Exercise not only alleviates stress and tension but also triggers the release of endorphins, the body's feel-good chemicals. Studies show that one hour of aerobic exercise outdoors, even under overcast skies, has a mood-boosting effect equivalent to 2.5 hours of lightbox usage.

Healthy Eating

In times of winter blues, the temptation to indulge in sugary treats is common. However, opting for a balanced and nutritious diet, incorporating complex carbohydrates like sweet potatoes and whole grains, is a more sustainable choice.

Therapeutic Support

For those grappling with severe symptoms or harboring thoughts of self-harm, seeking assistance from a therapist is crucial. Therapists can offer guidance through depression and provide coping tools to navigate the challenges.

If you or a loved one are currently suffering from SAD and would like to explore treatment options, please contact us at Bozeman Counseling Center. We would be more than happy to discuss how our therapists may be able to help with depression therapy.

Coping with Seasonal Affective Disorder