Part 2: Coping Strategies and Treatment Options

December 11, 2023 Angela Garcia

In Part 1: Understanding Seasonal Depression, you were introduced to Juno, a marketing professional who has been successfully managing their career for several years. Although they were finding nothing but success, they noticed a decline in their mood, energy levels, and overall motivation to do anything other than eat and sleep during the winter months. They later met with a mental health professional and were diagnosed with seasonal affective disorder, SAD, or seasonal depression. With the help of their therapist, a treatment plan was developed. The plan consisted of psychotherapy, light therapy, and lifestyle adjustment, each of which are discussed below.

Light Therapy

Light therapy is exactly what it sounds like. As winter months see decreasing amounts of sunlight, finding a substitute or replacement can be extremely therapeutic. Essentially, a light box or specially designed lamp simulates the light of the sun. It is thought to reduce production of melatonin and increase serotonin levels. In other words, it helps to make you naturally less sleepy and happier.

A product that is personally tested and used is the Verilux HappyLight. Be sure to read reviews, decide what works in your home, and find something that works in your price range.

Sunrise alarm clocks have also been said to improve the process of waking up on dark winter mornings. The clock imitates a sunrise as it gradually increases the light level in the room. It works with your circadian rhythms to gradually wake you. Sunrise alarm clocks however do not work (as I discovered) if you wear a sleep mask. Another product that is personally used in my home is the Philips SmartSleep alarm clock. The type of light it emits amazingly makes waking up less painful and cues sleeping/waking internal cues.

Therapeutic Interventions

Other treatment options include psychotherapy and medication. Another name for psychotherapy is talk therapy. Through talking with a licensed professional, you work through your thoughts and emotions. Many times, SAD encourages distorted thinking patterns. Through this type of therapy, you are able to identify distorted thoughts or views that may be compounding the effects of SAD and learn coping mechanisms as well as healthy replacement thoughts and behaviors.

Medication is also an option although reserved for the more severe symptoms of seasonal depression. If you were to decide to want to try medication, you would need to contact your healthcare provider. Extended-release antidepressant meds can be prescribed for the duration of the episode or longer. These meds can also help if the issue goes beyond SAD and there is a chemical imbalance within the brain.

Lifestyle Adjustments

Coping with seasonal depression may also be alleviated with lifestyle changes. When you are experiencing SAD, eating healthy meals, getting outside, and exercising might be the most difficult things you can do. However, they may also be some of the most beneficial. The Mayo Clinic (2017) advises that the following options may aid SAD:

Lifestyle changes, including increased sunlight exposure, regular physical activity, and a balanced diet, can mitigate seasonal depression symptoms by regulating the body's internal clock, boosting serotonin levels, and promoting the production of mood-enhancing endorphins.

Building a Support System

Above all else, people are what are important. People are what matter. Pandemic quarantining showed us that as much as some of us don’t like people, we need them. During extreme times of SAD, “peopling” (what I call being around people) is the last thing I want to do. Even if you don’t want to be social, it is important. Push yourself for even an hour a week. Set the goal and make it happen.

As you are pushing yourself to be social, you might consider communicating with friends and family about your condition to seek the support you need. This can be as simple as mentioning why you don’t spend as much time out but ask them not to abandon you. Offer how you have been feeling and what the conclusion/diagnosis was.

Let your people know what you need from them. Explain how they can support you. Have at least one thing they can do such as talk to me or text me once a day (or whatever interval works for you). People generally want to help. They may not understand but do well if you give them action items that help.

Through consistent implementation of their treatment plan and coping strategies, Juno experienced a significant improvement in their symptoms. The combination of psychotherapy, light therapy, lifestyle adjustments, and social support allowed them to regain control over not only their mood but their overall well-being. If you believe you have experienced similar symptoms, contact a mental health or healthcare professional. You deserve to be happy all year round.

Free Your Mind Counseling, Inc.

Part 2: Coping Strategies and Treatment Options

Light Therapy

Therapeutic Interventions

Lifestyle Adjustments

Building a Support System

Further Reading and Resources