A doctor has shared tips on how to improve your mood if you suffer from seasonal affective disorder (SAD).
A medical term for a type of depression that comes and goes seasonally, it is also called “winter depression.”
This is because symptoms such as persistent low mood and increased sleepiness become more noticeable and pronounced during the winter months.
The famous gardener Monty DonThe 69-year-old has first-hand knowledge of depression, which once reached such a level that his long-time wife Sarah told him she would leave him if he did not seek help.
Speaking of White Wine by Kate Thornton Question Time In a podcast last year, he said: “I've been diagnosed with seasonal affective disorder for a long time now – there's no doubt about it, November and December are always the worst time for me – I can't stand them.”
“It has a lot to do with the greyness, the lack of light and the general feeling that the world is just pressing down on you and there’s no energy.”
Recalling his wife's reaction when his mood was at its worst, he added: “Sarah said to me, 'Listen, I can't stand your mood swings and your black depression any more, you have to do something about it because if you don't, I can't live with you – I'm going to take the kids and leave.'”
Monty later sought help from a doctor who prescribed him antidepressants, but he later stopped taking them and began using a light box to help him switch between seasons.
Monty also finds gardening to be a good way to lift his spirits, as well as a chance to spend time with his loved ones and dogs.
As temperatures gradually drop and the sun sets earlier, Dr. Dawn Harper stresses the importance of getting as much daylight as possible.
She also recommends regular exercise to boost motivation during the winter months, as well as taking vitamin D supplements.
For those who need additional help, Dr. Harper recommends taking selective serotonin reuptake inhibitors (SSRIs) to increase serotonin levels.
However, she warns that the effect of these measures may only appear after a couple of weeks, so it is better to consult a doctor as soon as possible.
She added: “Remember, we usually ask you to take them for six months, so you will have to continue taking them until spring.”
If it is not possible to go outside, the doctor recommends sitting in front of a lamp for 30-60 minutes every morning.
“They have been shown to help regulate the body’s natural sleep-wake cycle, as well as improve mood and energy levels,” the doctor told Platinum Magazine.
“For best results, they should be used every day from fall to spring.”
Although your eyes must be open to achieve the effect, it is best to avoid looking directly at the lamp.
Instead, the doctor says, many of her patients sit in front of a lamp while eating breakfast or reading.