Seasonal Affective Disorder

Plus One Foundation, in this segment of TBI 2025, covers Seasonal Affective Disorder (SAD). Increasing the awareness of seasonal depression during the winter months helps to educate and decrease the stigma surrounding the condition and the ways to alleviate its symptoms.

SAD is prevalent in regions with longer winters and areas with shorter sunlight hours. SAD is a form of depression brought on by seasonal changes. It can cause fatigue, depression, and social withdrawal due to a biochemical changes in the brain. SAD affects approximately 5% of the population, or nearly 20 million Americans.

The symptoms of SAD include:

        •Change in appetite

        • Change in sleeping patterns

        • Loss of energy or increased fatigue

        •Loss of interest or pleasure in activities

        •Feeling sad or having a depressed mood

        •Difficulty thinking, concentrating, or making decisions

Strategies for Treating SAD

Light therapy:

A light box can promote light exposure throughout the winter. This method is one of the most widely used therapies for SAD. Light devices have a similar effect on the body as sunlight. Over time, light boxes help users to adjust their circadian rhythm and the levels of various hormones and neurotransmitters that affect mood and energy. Research shows using light therapy earlier in day creates higher efficacy.

Engaging in healthy social interactions:

Meeting with friends or family, even for a short time, is also good for mental health. Spending time with loved ones can help lift your mood, even if it’s hard to be sociable when the weather outside is cold, dark, and dismal.

Therapy:

Counseling is a beneficial treatment for Seasonal Affective Disorder. Therapy might help you figure out what’s triggering your seasonal depression and what’s making your symptoms worse. In addition, your counselor will work with you to develop strategies for dealing with negative thoughts so that they no longer dictate your outlook on life.

Exercise:

Creating regular and healthy physical exercise routines helps alleviate symptoms. Getting outside during the winter months is known to have benefits to brain health. Even if it is overcast outside, the sunlight reaching through has important UVA and UVB rays that interior lighting does not have.

Circadian Rhythm Tips

Maintaining a healthy circadian rhythm can enhance your sleep and mood.

Consistent Sleep Schedule:

Go to bed and wake up at the same time every day, even on weekends, to help regulate your internal clock.

Limit Blue Light Exposure:

Reduce screen time at least an hour before bed and use blue light filters on devices in the evening.

Morning Sunlight:

Exposure to natural light in the morning helps signal your body that it’s time to wake up.

Evening Routine:

Establish a calming pre-sleep routine that may include reading, gentle stretching, or meditation.

The educational team at the Plus One Foundation has launched TBI 2025 a comprehensive educational program on neurological conditions. Education is at the heart of what we do; our Think aBout It campaign aims to dig deeper into all aspects of TBIs and neurological conditions. Look for upcoming segments in 2025.

Thomas Lehrich, Board President