Investing in a light therapy lamp, getting more exercise, and spending time outdoors, even when it’s cold out, can have a positive effect on your mood, and they might even help you appreciate the unique benefits winter offers. Also, make sure you set yourself time to exercise and socialise – all of which will help to boost your mood.". So talk with your doctor or licensed therapist if you want to try this treatment. Rather, it’s a type of depression that follows a seasonal pattern, typically lasting four to five months each year. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. However, we recognise that getting more sun on your skin isn’t always an option. You’ll have more energy and won’t crash shortly afterwards, either. Keep your blinds and curtains open as much as possible to let in the sun and light. The NIMH reports that selective serotonin reuptake inhibitors (SSRIs) can effectively treat seasonal affective disorder. With that in mind, here are a few SAD lamps and light boxes that we recommend: This Philips Somneo alarm clock is ideal if you're after a premium sunrise alarm clock, featuring light-guided breathing programmes to help you relax, a soft midnight night-light setting and a smart touch display. “It is extremely important to seek professional mental health treatment,” stresses Turner, adding that many therapists are offering virtual services online or at reduced rates. People with SAD might also overproduce the hormone melatonin. In addition to experiencing some of the symptoms listed above, people with winter-pattern seasonal affective disorder might also experience the following: Symptoms of summer-pattern seasonal affective disorder include: The exact causes of seasonal affective disorder are still unknown. She recommends following a schedule, including a consistent bedtime and wake-up time in the morning, and maintaining a routine that includes getting up, showering, getting dressed, and eating meals at regular intervals to positively affect mental health. Heather Levin is a writer with over 15 years experience covering personal finance, natural health, parenting, and green living. But CBT can be expensive. After six weeks, researchers concluded that light therapy treatment significantly speeded remission rates for four symptoms: early insomnia (difficulty falling asleep), psychic anxiety, hypersomnia, and social withdrawal. These lamps are specifically intended to lessen the effects of SAD and come in different designs, fixtures and intensities. Are you dwelling on all the things that are now closed or canceled? Even taking a daily walk can help boost your mood and help relieve stress. If you’re still short of the goal, then pop a pill, such as Ultra Vitamin D from Vitabiotics Also, 5HTP can be used in moderation — it's made from the amino acid tryptophan — is converted into the neurotransmitter serotonin to help boost your mood. Talk to your health insurance provider to find out if you’re covered. Depending on your case, a doctor may also recommend an antidepressant medication. Weigh the risks of traveling during a pandemic carefully before booking a trip, and prepare to change your plans if something unexpected occurs before you leave. It can lead to low productivity at work or school, substance abuse, eating disorders, or suicidal thoughts and behaviors. Don't be. Having a vacation to look forward to can help you stay motivated during the winter months and give you a much-needed break from the cold and dark. 10000 Lux Natural Daylight LED SAD Lamp and Light Box with Timer Function and Touch Control, Wake-Up Light Alarm Clock with Sunrise Simulation, 2 Natural Sounds and Radio, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. However, if you have seasonal affective disorder, you need all the natural light you can get. (Your doctor can check your level with a simple blood test.). "If you work indoors make an effort to let in as much sunlight to your working environment as you can. According to a 2015 analysis published in the journal Depression Research and Treatment, seasonal affective disorder is a type of recurrent major depression related to seasonal changes. However, remember these restrictions won’t last forever, and following CDC guidelines is one of the best ways to keep your loved ones safe. If you’re trying to keep heating costs down, consider using clear window insulating film instead of heavy thermal curtains. It can be hard to let go of cherished traditions, like gathering with loved ones around the holidays. Writing them down can also give you the distance you need to realize these negative thoughts don’t define who you are. According to GoodRx, prices for name-brand SSRIs like Prozac and Zoloft start around $5 to $6. The room’s gradual lightening helps ease you out of deep sleep and help you feel more alert during the morning. Filtering out UV lights, this touch-controlled SAD lamp uses five adjustable modes to achieve up to 10,000 lux brightness. References to products, offers, and rates from third party sites often change.