Seasonal depression, also known as SAD—an acronym for Seasonal Affective Disorder, is a mental health condition that involves being depressed during the fall and winter months when the days are shorter and there is less sunlight. The disorder affects around 10 million Americans or 5% of adults and symptoms can range from mild to debilitating. If you have seasonal depression, you may want to check out cognitive behavioral therapy (CBT) as a treatment scenario.
Here is more information on seasonal depression and how CBT may be able to help.
What are the Symptoms of SAD?
The symptoms of SAD usually mimic that of depression and can include decreased energy or fatigue, persistent low mood, feelings of worthlessness, increased or decreased appetite, difficulty concentrating, slowed speech or movement, thoughts of suicide, restlessness, and changes in appearance.
The main thing that makes SAD a different affliction from depression is that the symptoms of this seasonal affliction usually dwindle during the spring and summer months when there is more sunlight. In addition to CBT, treatment options can include light therapy (also known as phototherapy), talk therapy, antidepressant meds like Prozac or Lexapro, and lifestyle changes such as spending time outdoors during daylight hours, exercise such as HIIT training, yoga, pilates, or walking briskly, and getting enough sleep.
Though SAD can be treated with a number of different therapies, there is no evidence that it can be ‘cured’. However, the symptoms can be greatly reduced with effective treatment including CBT, light therapy, and, if needed, supplements and/or antidepressant medications.
What is CBT?
Cognitive behavioral therapy, or CBT, is a popular version of psychotherapy that helps change how people think and in turn helps them alter their behaviors to better line up with desired outcomes. Goals of CBT include having more control over thoughts, feelings, and behaviors, identifying and changing unhelpful thoughts, and learning self-help strategies to manage anxiety, stress, depression, or OCD.
Using CBT to Treat Seasonal Depression
When it comes to using CBT for seasonal depression, techniques are focused on challenging and changing negative thought patterns that contribute to the symptoms of the disorder. Changing thought patterns can then help patients engage in enjoyable activities and change their focus to coping with months that have little sunlight.
Combo Treatments for the Best Results
Most mental health experts such as psychologists, psychiatrists, and therapists recommend combining several treatments to help those with SAD to overcome challenges and improve their condition. The first treatment recommended is usually light therapy—also called phototherapy—which involves daily exposure to bright light from an artificial source. This source should be one that has been tested and approved for use by those with seasonal depression.
CBT is often added to light therapy for improved results. Weekly CBT sessions during the fall and winter months paired with light therapy has shown promising results. If the combination of these two treatments is still not achieving the desired goals, antidepressant medications may be added to the treatment schedule.
Treating Seasonal Depression with CBT
If seasonal depression is making your life emotionally draining or even imperiling your safety, you need to work with an experienced mental health care provider to properly diagnose your condition and to make suggestions for treatment. In many cases, a combination of light therapy and cognitive behavioral therapy can be the key to making you feel better and get back to enjoying your life again.
