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November 4, 2021  •  Volume 14, Issue 43

Everything may have a season, but it would be really nice—especially as we’re trying to enjoy the beauty of autumn—if Depression weren’t one of them.

So, when we “fall back” on Nov. 7 to end Daylight Saving Time (DST)—rewinding our clocks one hour to give ourselves an extra hour of sunlight at the end of the day—we have to be careful about our mood falling as well.

That’s easier said than done, of course, especially when that extra hour of sunlight means an extra hour of darkness in the morning when we’re trying to get going.

“Our emotional winter is coming,” says Jaime Blandino, a clinical psychologist in Decatur, Georgia.

Though data on Seasonal bipolar depressive episodes continues to grow, research shows that they affect an estimated 25 percent of people with bipolar.

Help stave off Seasonal Depression by exercising earlier than usual (to maximize that after-workout glow) and increasing exposure to sunlight by taking a walk on your lunch break or reading by a window.

Light therapy is another potential option. The possible side effects are generally minimal (e.g., eye irritation); however, sleep difficulties, elevated energy, and even mania may result, so first consult with your doctor and/or therapist.

One study published in the American Journal of Psychiatry in 2015 found that cognitive behavioral therapy with a seasonal affective disorder approach was significantly better than light therapy at preventing relapse in future winters.

“There’s great hope to hold on to,” says Janie Feldman, a psychologist in Warren, New Jersey. “Nothing lasts forever, and we can get through.”

As we prepare for what’s to come seasonally, it’s important to be open about any depressive mood patterns this time of year.

“The primary management of mood issues over the darker seasons lies with your health-care team,” says bp Magazine columnist Melvin G. McInnis, MD, FRCPsych. “Discuss the possibility of a seasonal adjustment to your treatment plan, which might include changing medication dose or augmenting with other medications during the winter.” Read “Dealing with Autumn’s Seasonal Depression & the Dread of Winter” >>

The post How to Stave Off Seasonal Depression This Fall appeared first on bpHope.com.