Seasonal Affective Disorder: Tips and Strategies to Address It
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- เผยแพร่เมื่อ 2 ก.ค. 2024
- Dr. Dawn-Elise Snipes is a Licensed Professional Counselor and Qualified Clinical Supervisor. She received her PhD in Mental Health Counseling from the University of Florida in 2002. In addition to being a practicing clinician, she has provided training to counselors, social workers, nurses and case managers internationally since 2006 through AllCEUs.com 📢SUBSCRIBE and click the BELL to get notified when new videos are uploaded.
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#depression #seasonalaffectivedisorder #tips
#selfhelp #cognitivebehavioraltherapy #tips #counseling #counselling #fall #winter #holiday
Chaudhury, Pourabi, and Debanjan Banerjee. “‘Recovering With Nature’: A Review of Ecotherapy and Implications for the COVID-19 Pandemic.” Frontiers in Public Health 8 (December 10, 2020): 604440. doi.org/10.3389/fpubh.2020.60....
Chen, Junfeng, Kousuke Okimura, and Takashi Yoshimura. “Light and Hormones in Seasonal Regulation of Reproduction and Mood.” Endocrinology 161, no. 9 (August 1, 2020): bqaa130. doi.org/10.1210/endocr/bqaa130.
Forneris, Catherine A, Barbara Nussbaumer‐Streit, Laura C Morgan, Amy Greenblatt, Megan G Van Noord, Bradley N Gaynes, Jörg Wipplinger, Linda J Lux, Dietmar Winkler, and Gerald Gartlehner. “Psychological Therapies for Preventing Seasonal Affective Disorder.” The Cochrane Database of Systematic Reviews 2019, no. 5 (May 24, 2019): CD011270. doi.org/10.1002/14651858.CD01....
Galima, Samuel V., Stephen R. Vogel, and Adam W. Kowalski. “Seasonal Affective Disorder: Common Questions and Answers.” American Family Physician 102, no. 11 (December 1, 2020): 668-72.
Song, Chorong, Harumi Ikei, and Yoshifumi Miyazaki. “Physiological Effects of Nature Therapy: A Review of the Research in Japan.” International Journal of Environmental Research and Public Health 13, no. 8 (August 3, 2016): E781. doi.org/10.3390/ijerph13080781.
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Video by Dr. Dawn Elise Snipes on integrative behavioral health approaches including counseling techniques and skills for improving mental health and reducing mental illness.
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CHAPTERS:
00:00 Seasonal Affective Disorder (SAD)
00:10 What is It
00:55 Causes
08:05 Treatment
12:30 Treatment
16:45 Support the Channel
17:06 Summary
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I live in Finland and have had some sort of SAD symptoms for as long as I can remember. I think I'm especially sensitive to changes in light, because in the summer when the sun never sets I'm overstimulated. I've been doing the light therapy for over a month now, but this year the symptoms seem harder than usual. It's good to remind myself of all the things I can do to make it better and not just dream about moving somewhere warm and sunny.
I am sorry about that and I appreciate you watching
These are piece of advice can help, you have try them all if you can.
1-Sleep early and have enough
2-Exercise (you get to sweat, I'm emphasizing you get to sweat)
3-you have to be self-awareness about your feelings so you can have better control. And know when the cycle of depression starts and ends every year.
4- any negative thought has to be stopped from the beginning, don't let it grow like a snowball.
5- avoid eating junk food
6- whenever you see sun get exposed to it as much as you can
7- breathe deeply
8- create a wonderful moment in your head (fake it until you believe it)
Let me know if you find these are helpful
Thank you for watching the video. Please don’t forget to create a sleep routine, add plants to your environment, go outside, regulate circadian rhythm, maintain routine, have your meals at the same time each day (and don’t forget to hydrate) and talk to our doctor about the possibility of needing vitamin D supplements.
You are right about plants. I live in Pennsylvania and I dread trees and plants going dormant and not having song birds to wake up with in the morning. So I counter that dread by watching and listening to nature music with bird song on TH-cam to get my fix. It helps but I am resolved when possible to move south where life abounds year round.
You’re so welcome. Will you consider adding plants in your environment?
@@DocSnipes Yes, I do do that. A few years ago I went nuts with plants a lot of tropical plants. Wish I had the presence of mind to measure the oxygen levels I bet it was Hi My apartment looked like Key West. The plants did last thru the winter but I went on a whole workaholic binge and I could not keep them going. Thanks again.
@@tomrodgers6629fellow PA resident here. I did the same w/ plants... SAD already creeping up and kicking my butt.
Same, my husband got tired of Florida and made me move to NC with our kids. Cant stand the cold weather😢 depression started creeping up, im outdoors person…
I have an abundance of house plants, around 30 and I grow anything I can in a well lit out building
Im growing strawberries and Kale now.
I have a lemon tree inside too
So even though my winter in CO is at times 6 months long I do these things to help me cope with winter.
Lifelong Minnesotan here.......the older I get the more SAD effects me.....probably due to less activity the older I get....Thanks for the video - I'm showing it in my MICD IOP group.
Sorry to hear that. I appreciate you watching the video. What tips will you use first ti address SAD
Thank you so much , I have been dealing with and recent diagnosis of SAD treating the symptoms rather then treating the big picture , you made the bridge connecting trauma and have made me realize it must be addressed , My golden orb to you
I truly appreciate you watching. Here are some videos on trauma that might help: th-cam.com/users/DocSnipessearch?query=Releasing%20trauma
I love to exercise in the winter > summer! Cold air gives me life! It reminds me so well that I am alive compared to all the boggy summer months w/o a pool to retreat to constantly.
I appreciate you watching
Thank you for providing such a comprehensive breakdown of seasonal depression and for providing all the tips, Doc!
You’re so welcome. I appreciate you watching the video. What did you find most useful from it?
@@DocSnipes
Circadian rhythms, and their relatedness to multuple bodily functions, significance of lower oxygen levels, proximity to green plants, also the hallmark facade. I'm finding light therapy to be helpful with my serotonin levels. Also I have to walk my dog a lot so that helps tremendously with exercise.
Fall is here, and SAD has started. It is a bit more wild this time than how it usually is. It's to keep going, to keep up with things. But I'll try my best, give it all I have and hope for the best. Will keep in mind that this too shall pass and keep going.
Also to everyone out there who are struggling with the same, stay strong & beleive in yourself. You're beautiful, you're loved and you're capable of doing everything you think of. I know it seems hard right now, but you got this! Know your worth and keep going🩷
Also this video helped a lot, thank you so much for making this and helping us out!!🥰🩷
You’re most welcome. Thank you for watching the video. Other videos you might be interested in can be found at th-cam.com/users/DocSnipessearch?query=depression
@Saanvisingh6815 Thank you so much for your comment. I'm really struggling today and seeing this comment helped me remember that I'm not alone and my SAD is real. Hope you're doing well 😌❤️
December 2023 and I can already tell this season is going to be brutal. Two years ago was my absolute worst and this winter is going to be horrible. I can tell. Mine kicked in a little early this year, mid October. Now it's a long trek to mid March when the clocks get set forward.
I am sorry about that and I appreciate you watching the video. Other videos you might be interested in can be found at th-cam.com/users/DocSnipessearch?query=depression
Thanks for sharing. It help me decide to get a sunrise/sunset clock, look into garden and parks so I be around nature more. Looking into plants for the apartment.
I appreciate you watching!
Great timing!
I appreciate you watching.
thank you Doctor for sending me some help with my grief,
You’re so welcome. I appreciate you watching
Thank you for this video,someone very important to me suffers with SAD. I am trying to be understanding so i can help her
You are so welcome
Thank you, I appreciate this helpful and informative video! I’m a viewer from the UK. We are located at high latitude. All of the lower 48 US states are further south than anywhere in the UK; even most of the major cities in Canada are further south than we are, so, unsurprisingly, the change in daylight between summer and winter is very stark. We are also prone to protracted periods of overcast weather year-round so I believe that SAD is possible year-round here. It’s unfortunate when we get a cloudy December (when the shortest days of the year occur) because there really isn’t much sunlight to take in! I keep my curtains open permanently at this time of year, night and day and combine this with an attempt at consistent sleep times. I live in an environment that is dominated by concrete, asphalt (tarmac) and bricks. It’s not the most inviting of environments in my opinion, but I’m somewhat used to it, having lived in large urban areas my entire life. I am going to consider investing in houseplants and getting blood tests to check my vitamin D levels.
I appreciate you watching the video and sharing. It’s awesome that you are implementing some of the tips that I mentioned.
Thanks Dr. for this such of information, most of drs. like you should share they Knowlages. About the Cortisone is something happen to me, and need to take good care of my Health with your advises, In the video Don´t Appear any dog.
You’re so welcome! Thanks for watching!
Having goals, things to look forward to, helps me.
That’s awesome. Thank you for watching the video and for sharing
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You are just as good and thrilled about our future mental health, as well as past and future. I have not slept in 3 days, and its been awful since the pollen. Your colloquial manners and the almost ignored talent is you can take the scales off eyes so simply and mildly (my husband is jealous of his therapy replacement lol he's says you're too attractive for all your credentials and experience...smh well done then, all round! Just kidding btw, I'm planting some new elephant ears now! Positive thoughts on the way from us to you!
I appreciate you watching, Lauren! :)
Thank you! :)
You’re so welcome. Thank you for watching the video. What tips will you use first to address SAD?
Does the cold itself contribute to this or is it more of a light issue? I feel like the second I start to catch that temperature shift I just start to die, and when I lived in Florida I would have a bout of it in the summer toward the end of the school year because the AC was so cold, but id that just an anticipatory reaction because I'm expecting the dark days to follow?
I think the same too. Its probably both for me but mostly the cold..
@@Bar_Bar27the cold for me too.. More so than the light issue
Any advice for those who live in the north, work 12 hour night shifts, and have children?? I am constantly flipping from days to nights, I sleep during the day at least 4 days a week, AND it’s freezing out… 😂 is it a lost cause for me?
I appreciate you watching. I am sorry for that. What tips from the video do you think would be of help to you?
Great video. My depression kicks in during spring and summer. I cand find any videos like that. Is summer depression rare or somthing?
While it's common to associate depression with the colder, darker months of winter, experiencing depression in the spring and summer is not as rare as you might think. In fact, there's a significant increase in suicide rates during these seasons. This could be due to the contrast between the bright, sunny outer world and one's inner world, which might still be experiencing feelings of darkness and despair.
Key Points to Consider:
Seasonal Patterns in Depression: Seasonal affective disorder (SAD) is typically associated with the fall and winter months, but it's important to note that major depressive disorders can also have seasonal patterns.
Suicide Rates: Contrary to popular belief, suicide rates actually increase in the spring and summer, and decrease in December, with the lowest rates around Christmas.
Perception of Depression: Researchers hypothesize that the perception of one's own depression and despair is enhanced in the spring and summer by the perceived difference between the outer world that's sunny and bright and one's inner world, which might be experiencing feelings of darkness.
Circadian Rhythms: During the winter, even though there's less daylight hours and circadian rhythms get somewhat disrupted, the outside feels dark and dreary and the inside feels dark and dreary, so there's less dissonance.
Remember, it's important to seek help if you're experiencing symptoms of depression, regardless of the season. Reach out to a mental health professional who can provide guidance and support.
Also, you can ask my AI to more easily find information in the video library. AllCEUs.com/DocSnipes-AI
I'm in Canada ...the multivitamin is a great idea ...started it during Covid for the Vitamin D just in case this helped.
I appreciate you watching. Please remember to talk to our doctor before taking vitamin D, or any other supplement because we can easily overdose on a vitamin or a supplement and that can be life threatening.
🔥
do you have some info on releasing greif,my cat is missing 2 days,Thank you much
I am sorry to read that. I will send you several videos on grief: th-cam.com/users/DocSnipessearch?query=grief
I think this is me. I remember that in winter i always feel sad without a reason and this year a feel Also anxious and i am worried not to get worse. The thing is that i feel good, i am happy with my life, and 5 min later i am anxious or sad without a reason, but it doesn’t last long, only a couple of days or only after 4 pm.
I was at a psychologist and he says i don’t have depression, that i am only anxious. I want an answer for how i feel and i can’t Find it.
Thanks for watching and for sharing
Learn more about the importance of Vitamin D th-cam.com/video/9IXH3ptoyrE/w-d-xo.html
I have Summertime SAD
I am sorry about that and I appreciate you watching the video. What are the first steps you are going to take to treat your SAD?
@@DocSnipes MY DOCTOR SAID ME TO TAKE COLD BATHS BEFORE SLEEPING IF IT'S HOT OUTSIDE. HE ALSO ASKED ME TO INCREASE THE USE OF SHADES, DRINK PLENTY OF WATER AND REDUCE SCREEN TIME IF POSSIBLE. IN THE MEANTIME HE ALSO GAVE ME SOME MEDICATIONS TO TAKE. I AM ALSO TRYING TO STAY AS ACTIVE AS POSSIBLE AT DAY TIME.
red light therapy
I appreciate you watching
is it possible to have reverse S.A.D depressed in the summer and happy in the winters?
i fucking hate summers and i turn in to a sweaty depressed pile of human being
I face the same problem during summer.
I'm from UK. Anyone want to do a house swap for 2 months. A year I need sun.