Researchers think that a lack of sunlight might stop a part of the brain called the hypothalamus from working properly.
- The production of melatonin. Melatonin is a hormone that makes you feel sleepy, and in people with SAD, your body may produce it in higher than normal levels.
- The production of serotonin. Serotonin is a hormone that affects your mood, appetite and sleep. A lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression.
- Your body’s internal clock (circadian rhythm). Your body uses to time various important functions, such as when you wake up. Lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD.
You may have SAD if during the winter months you:
- Have a low mood most of the time. You may sunlight experience this as feeling sad, low, flat or numb.
- Lose interest and pleasure in things สนใจสมัคร? คลิกที่นี่เพื่อเริ่มต้น you normally enjoy.
- Feel guilt or worthlessness.
- Sleep and eat more or less than usual.
- Don’t feel like seeing your friends and family.
- Have trouble concentrating.
- Notice that you move and think more slowly than normal.
- Think about dying.
Your doctor will probably recommend antidepressant medication, psychological therapy or a combination of both. If your symptoms are more severe, they may also recommend light therapy.
Psychological therapy
Cognitive Behavioural Therapy (CBT) is a type of talking therapy that helps you to use activities and thoughts to improve your mood. Research shows. That CBT is an effective treatment for SAD. Ask your doctor to refer you to a psychologist or counsellor who is trained in the use of this effective therapy. Most New Zealand trained clinical psychologists are trained in CBT. You can search for a clinical psychologist(external link) near you.
Otherwise, you can use an online therapy programme sunlight like Beating the Blues or Just a Thought to beat SAD.
Light therapy
In light therapy, you sit by a special lamp called a light box for about 30 minutes to an hour each morning, shortly after waking, so that you’re exposed to bright light. Light therapy mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood.
The recommended light boxes have filters that remove harmful ultraviolet (UV) rays, so there’s no risk of skin or eye damage for most people. Research shows that light therapy is an effective treatment for SAD.
When light therapy has been found to help, most people notice an improvement in their symptoms within a week or so. Ask your doctor about whether light therapy is an option for you and how to get a light box.
Another type of light therapy is called dawn stimulation. It involves a special kind of light that gradually brightens your room, mimicking the light at sunrise. This has also been found to work well for SAD.
Medicines
Antidepressants are often prescribed to treat depression, and they may also sometimes be used to treat severe cases of SAD.
There are many different types of antidepressants, but the selective serotonin reuptake inhibitors (SSRIs) such as fluoxetine, citalopram, escitalopram or paroxetine are preferred for treating SAD. They increase the level of the hormone serotonin in your brain, which can help lift your mood.
If you’re prescribed antidepressants, you should be aware that:
- it can take up to 4 to 6 weeks for the medication to take full effect
- you may have to try different medications before you find one that works well for you and has the fewest side effects
- you should take the medication as prescribed and continue taking it until advised to gradually stop by your doctor
- some antidepressants have side effects and may interact with other types of medication you’re taking.