Seasonal Depression Treatment Therapy

Understanding Seasonal Affective Disorder (SAD)

Seasonal affective disorder (SAD) is a type of depression that occurs at a certain season. SAD is typically associated with decreased light in the fall and winter. SAD is a difficulty regulating serotonin, a neurotransmitter responsible for regulating mood. It is believed that people with SAD also have an overproduction of melatonin. Melatonin is a hormone responsible for sleep.

Symptoms of SAD are similar to those of Major Depressive Disorder (MDD), including:

• Decreased mood for most of the day for at least 2 weeks at a time
• Feelings of sadness, emptiness, and hopelessness
• Loss of interest in things you used to enjoy
• Problems with sleep (insomnia or sleeping too much)
• Low energy levels
• Appetite changes
• Difficulty concentrating
• Social withdrawal

While SAD is usually associated with occurring in the winter months, it is also possible to experience symptoms in the spring and summer.

Seasonal Affective Disorder affects about 5% of the U.S. population. SAD occurs four times more often in women than in men. SAD is linked to a biochemical imbalance due to shorter daylight hours.

Risk Factor for Seasonal Affective Disorder (SAD)

Those at risk for SAD include:

• People who live in an area with less daily sunlight are more at risk for SAD. Typically, these are areas further from the equator.
• Individuals with a family history of depression, bipolar disorder, or SAD.
• Women are more at risk for SAD than men.
• Individuals ages 18 to 30 are more likely to experience symptoms of SAD.
• People with irregular circadian rhythms may be more prone to SAD

Diagnosing Seasonal Affective Disorder (SAD)

Therapists use the DMS-5 to diagnose mental disorders. The DSM-5 states that to be diagnosed with SAD an individual must experience symptoms of Major Depressive Disorder in a particular time of year. Your therapist may interview you to learn about your experience or administer a Patient Health Questionnaire (PHQ-9) to determine the severity of your depression symptoms. Therapists can also provide the Seasonal Pattern Assessment Questionnaire to diagnose SAD. This tool can be self-administered and can be found online.

At Evolve Therapy & Counseling, we prioritize helping you identify the root cause of your experiences over simply providing a diagnosis. Our goal is to collaborate with you in finding practical, embodied practices that you can integrate into your daily life, allowing you to decrease your depression experience more pleasure and joy.

Treating Seasonal Affective Disorder (SAD)

At Evolve Therapy & Counseling, we use a four-phase, nervous-system-based approach to help clients overcome Seasonal Affective Disorder (SAD). Our method focuses on connecting clients with themselves and releasing stored emotions through gentle body activation.

This process allows clients to feel free from their past, enabling them to make decisions based on their own needs and desires, rather than on what others may tell them is right.

Within our method, SAD can be treated with the following interventions:

• Cognitive behavioral therapy: CBT focuses on identifying negative thinking patterns and beliefs and developing skills to challenge and reframe those. CBT aims to change your dysfunctional thinking patterns and adopt more positive beliefs to impact positive behavior change.
• Light therapy: In this form of therapy, the client sits in front of a light box that mimics daylight to regulate the production of serotonin and melatonin.
• Relaxation techniques: Your therapist can help you identify and develop healthy coping and relaxation skills to better deal with symptoms of SAD. Coping skills aimed at helping relax the muscles of the body are most effective in decreasing depressive symptoms.
• Mindfulness therapy: Orienting to the present moment and identifying safety can help manage depression symptoms and stress and improve overall mental well-being.

Other options for SAD treatment include:

• Medications such as selective serotonin reuptake inhibitors (SSRI) to help regulate mood.
• Vitamin D is thought to improve symptoms of SAD, especially in individuals with vitamin D deficiency.
• Lifestyle changes can help improve symptoms by integrating healthy coping skills, improved nutrition, healthy sleep hygiene, and physical movement.

Preventing Seasonal Affective Disorder (SAD)

While it may not be possible to completely avoid SAD, some things you can do to decrease the risk for symptoms include:

• Sunlight exposure: Spending adequate time outside in sunlight can help decrease your risk of SAD. Try going outside first thing in the morning, open the blinds, or simply sit by the window if possible.
• Nutrition: Healthy eating habits can greatly affect mental health. Try to get enough protein, healthy fats, and fruits and vegetables daily.
• Sleep: Getting enough sleep is more important than most people think. Research shows that most adults need 7-9 hours of sleep per night.
• Physical movement: Your daily exercise does not need to be extreme. It is important to remember that any physical activity is good for your mental and overall well-being. Try to go for a walk or take a stretch whenever possible.
• Social support: As social beings, we need some level of social support in our lives to maintain satisfaction. Spend some time with friends and family, make a phone call, or attend a support group.

When to Seek Therapy for Seasonal Affective Disorder (SAD)

If you suspect you may be experiencing symptoms of SAD, it is important to see a health care provider, such as a therapist.

If you experience any of the following symptoms, consider scheduling an appointment or consultation with one of our therapists:

• Symptoms of depression, such as persistent sadness, low energy, sleep disturbance, loss of interest in activities, or feelings of emptiness
• Your symptoms last for at least 2 weeks
• You notice your symptoms occur at a specific time of year, especially during the winter or fall months
• Your symptoms are interfering with your quality of life

You don’t have to wait until symptoms become debilitating to seek help. You can always call a therapist even if you are just experiencing a stressful situation. Asking for help can be scary, but it takes strength and bravery to reach out.

Light Therapy Work for Depression

Bright light therapy (BLT) has been proven to be an effective treatment for seasonal affective disorder (SAD). Over 19 studies have shown that BLT was superior to placebo treatment. BLT is a type of therapy in which a lightbox is used that emits light similar in wavelength to natural light. During this treatment, clients sit about 2 feet from the light box for 30 to 60 minutes.

The light causes the body to create neurotransmitters such as serotonin and melatonin, affecting mood and sleep. Recently, BLT has been studied for non-seasonal depression. Research showed BLT had statistically significant mild to moderate treatment effects in reducing depressive symptoms. However, it is important to note that there are currently not many studies available on BLT for non-seasonal depression.

Online Therapy Work for Seasonal Depressive Disorder

Online therapy for SAD works similarly to in-person therapy. You can expect to meet with your highly rated counselor at a regular time at an interval you decide with your provider. You can meet over a video session or a phone call. Meeting online with your therapist may provide more convenience for you regarding scheduling and eliminating travel time.

Sovereign Body Method for Seasonal Affective Disorder Therapy

When you begin therapy using the Sovereign Body Method, you will experience four phases. These phases are not steps, so they are not linear, but we always start with phase one and may sometimes return to it.

• In phase one, you will learn to use somatic regulation to decrease your baseline anxiety and help you get back into your window of tolerance. This is where you can experience a range of emotions without significant discomfort. This phase connects you with your body, allowing you to notice its signals and use small, body-based movements to feel calmer, more relaxed, and more grounded.
• Once you feel safer in your body, you can move to phase two, where you will begin to understand how your feelings manifest in your body. By practicing this, you will stop running from your feelings and trying to avoid them. Instead, you will use your feelings as guidance and learn to let go more quickly.
• In phase three, you will process any negative beliefs, memories, or patterns that are affecting your life today.
• Phase four is about integrating everything you have learned and applying the tools in your daily life. It focuses on stepping into the life and identity you choose for yourself, ultimately allowing you to live confidently in the decisions that are right for you.

This method is about connecting you to yourself so you can be the conscious leader of your life. 

Next Steps for Getting Seasonal Affective Disorder Therapy

If you are interested in learning more about SAD therapy, contact us at Evolve Therapy & Counseling to schedule an appointment.

Don’t let seasonal depression control your life any longer. At Evolve Therapy & Counseling, we offer the best treatment for seasonal depression, empowering you to live the life you desire. Take the first step and schedule a free consultation with us today.