Planets in Retrograde -- The Basics
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Rebecca Brents
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Seasonal Affective Disorder
Part 2
by Dave Turo-Shields
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For those of you who already have a depression diagnosis of one kind or another, and you know you dip deeper into depression in the fall and winter, this proactive approach is absolutely vital for you. And, I have some additional ideas for you.
- Adjust the dosages of your antidepressants at the beginning and end of the fall/winter seasons
- Add 3 new stress management skills to your skill base
- Exercise!
- You should own and use a light box, even in the summer months.
- Monitor depression using a simple daily mood chart scale of 1-10, with 10 being severe depression. Commit to a "planned ahead" action you will definitely take (like seeing your family doctor) if your rating is over 6, three or more days in one week.
- Make a list of past symptoms - a trigger list if you will. And share it with one other person.
A light box should be used very specifically, and there are a few concerns about using light boxes for seasonal affective disorder.
Light boxes work similar to the description above. If more light goes through the retinas, on to the biological clock, and through the nervous system to the Pineal Gland, the production of Melatonin will slow. The result will be elevated mood.
If you have any type of eye problems involving the retina you must consult your eye specialist first, before using a light box. These types of eye problems include macular degeneration, retinitis, pigmentosa and diabetic retinopathy.
The minimum amount of time to use a light box for a positive effect is 30-60 minutes. Generally the first positive response reported from sufferers of seasonal affective disorder is increased energy levels.
If you oversleep and struggle with getting up in the morning the best time to use your light box is in the morning. And, I know you don't want to hear this, but the best way to use the light box is to get up 30 minutes early and use it immediately for 30 minutes.
If you tend to nod off early in the evening, only take wake up too early in the morning and cannot get back to sleep the best time to use the light box would be in the evening.
Be careful if your diagnosis is Bipolar Disorder. You can still use a light box, and probably should, but there is some risk that you could go into a hypomanic or manic phase. The best time for Bipolar folks to use the light box is in the mid-afternoon. It is also strongly suggested that you stay on, or use a mood stabilizer medication in combination with the light box.
Seasonal affective disorder is a very real and debilitating disorder. I suspect it will show up in a future edition of the diagnostic guide for the psychotherapy profession. You can make a remarkable difference in the quality of your fall and winter seasons by taking action now. Please help yourself out, you deserve to feel good year 'round!
To your best autumn and winter season ever!Page: 1 2
Enchanted Spirit assumes no liability for health care recommendations or treatments discussed by individual authors whose work is published on our website.
The information here is offered to help in your research and investigation of possible ways to manage your own health care issues. Common sense as well as solid professional advice from your own trusted medical care specialist or personal holistic health care practitioner should always be part of managing your health care choices.
Dave Turo-Shields is an author, university faculty member, success coach and veteran psychotherapist whose passion is guiding others to their own success in life. For weekly doses of the web's HOTTEST success tips, sign up for Dave's powerful "Feeling Great!" ezine at Overcoming Depression.
Inside myself is a place where I live all alone,
and that's where you renew your springs that never dry up.
~ Pearl S. Buck ~
Born June 26, 1892
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Last updated January 2nd, 2004
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