Winter Blues? The benefits of Light therapy

Winter Blues? The benefits of Light therapy
Also known as Seasonal Affective Disorder (TAS), from the English Seasonal Affective Disorder (SAD) is a wintertime mood disorder associated with decreased exposure to sunlight. However, it can also occur in other seasons. SAD can affect up to 15% of the population in Europe (Eur Psychiatry 2016 Feb;32:28-33).

It may manifest itself in one or more of these symptoms:

• Fatigue
• Increased appetite, craving for sweets and increased weight
• Loss of interest in social and professional activities
• Mood decline, depressed states or depression
• Sleep disorders (hypersomnia and/or insomnia)
• Irritability and anxiety
• Decreased libido
•       Feelings of hopelessness, guilt and worthlessness
•       Low self-esteem
•       Heavy, "leaden" feeling in the arms or legs
• Loss of energy and motivation
•       Hypersensitivity to rejection

The DSM-V defines SAD if the symptoms are associated with a specific season during two years.

The good news: There is a simple and effective treatment: light therapy. It is recognized and reimbursed by the Swiss health insurance when the diagnosis is made by the Attending physician who prescribes it. Phototherapy compensates for the lack of light in winter and rebalances the hormonal system and cerebral neurotransmitters (serotonin, melatonin, etc.), giving a feeling of wellbeing comparable to the spring and summer periods.

Medical phototherapy devices emit a precise light in the blue spectrum at a specific intensity. A good advice from the doctor is fundamental to ensure an easy and suitable use for each person to treat the symptoms effectively.

What can you do?

• Try to get as much natural light as possible. Even a brief break at midday can be beneficial.
• Ventilate your work and your home environment.
• Sit by the windows when you are inside.
• Practice regularly, preferably outside and during the day.
• Eat a healthy and balanced diet.
• Take a walk in nature as much as possible.
• If possible, avoid stressful situations and take steps to manage stress.
• It can also be helpful to talk to your family and friends about SAD, so they understand how your mood changes during the winter. This can help them to support you more effectively.

Get expert advice from a professional.

 

 

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