Seasonal Affective Disorder – Find Your Footing

Seasonal Affective Disorder 

The winter blues.  When the season cools and the daylight lessens, sometimes we find that we don’t have our usual energy, agitated and depressed.  Seasonal Affective Disorder (SAD) is a form of depression that is set off by seasons. It typically appears in the fall and winter and goes away in the spring or summer.  Diagnosis may take up to 2 years to see a pattern. So how can you remedy or at least get through the seasons?

Therapies for Seasonal Affective Disorder

There are some therapies that have been effective in treating SAD.  I will mention just a few here.

Light Therapy

This therapy has been used for a few decades.  It involves sitting in front of a light box, which filter out the ultraviolet rays and require 20-60 minutes of exposure to 10,000 lux of cool-white fluorescent light. This level of energy emulates a bright sunny day.  Who doesn’t feel good on a sunny day. Treatment is once a day for 20-60 minutes in the morning until spring comes around. Price can start at $25 to $600. This is a great therapy that is easily accessible. 

Psychotherapy

Finding a professional therapist to talk through the season to help you build an actionable plan to help cope with the season. Traditional cognitive behavioral therapy has been adapted for use with SAD (CBT-SAD). CBT-SAD relies on basic techniques of CBT such as identifying negative thoughts and replacing them with more positive thoughts along with a technique called behavioral activation.  You can find what activities best engage you and give you pleasure. Working with a therapist proficient in understanding SAD you may find that you need medication and they can help you find the best option for you such as Selective Serotonin Reuptake Inhibitors (SSRIs), bupropion, another type of antidepressant, for treating SAD.

Vitamin D

There are mixed reviews on vitamin D being useful for treating SAD.  I for one find it effective, but perhaps in combination with these therapies above you can get good results.  It never hurts to up your vitamin D whether in supplement form or upping you intake in vitamin D rich foods, and or getting plenty of outdoor time (yes even in winter) for some sunshine and exercise.  

Massage therapy

I think you knew this was coming. Massage has a rich evidence in helping alleviate depressive symptoms. How it works? It decreases the cortisol in the body that cause stress. It increases a person’s ability to get some good sleep which further reduces stress and anxiety. It has been shown in studies to be effective in alleviating Seasonal Affective disorder.

Find Your Joy Again

So now you have a battle plan.  Eat well, exercise, have a person to talk to, get sunshine real or the electrical kind, take the medicine if you need it, and get regular massages through out the season.  Do the things that bring you joy. Experiment in what activities you find refresh and de stress you and keep on doing it.  

Move It!

Move

As a massage therapist, I know that massage absolutely works. Massage therapy has been well-established through studies. It has been found to help with sleep, reduce inflammation, decrease pain, speed recovery from muscular injuries, reduce injury and depression, relieve side effects of cancer treatments, help with fertility issues, help premature babies gain weight faster, etc., etc., etc. So what would help you to kick it up a notch. Simply put, movement!!

I know massage gives my clients results, but I also know that their results would be last longer with adding some type of movement in their life as much as possible. Whatever your choice of movement, make it a regular ocurrance a minimum of three times a week to daily at 30-60 minutes a session. Movement and massage make a dynamic duo in your health strategy. You can change it up or focus on a particulary practice. Personally, I love hiking, Pilates, Essentrics, and Aeriel silks. I think it definitely helps to choose something that excites you and you really look forward to doing. Yoga, running, swimming, walking, rowing, skiing, dancing, whatever! Just move it. You really can keep the variety, but just make it a definite part of your self-care routine.

When you keep your body moving, it helps me as your massage therapist to work on warmed up muscles that are being cared for. Whatever work I do on the table will last that much longer. You might consider doing your exercise of choice and then have your massage. The results will not disappoint. So whether your goal is to improve flexibility, increase positive body image, lose weight, gain muscles, get faster or stronger, move it! Move it regulary! Show your body some love!  Move it and get a massage!

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Your friendly neighborhood LMT! XO