The watches were moving forward once again, and the sun is now a little later. However, many of us continue to fight seasonal sadness at the end of winter. If you feel tired and weak as you adapt to the time to save daylight, consider using a A lightweight lamp To help relieve fatigue.
Adjusting the time change can take a few days to a week, and you can feel out of fever as we cross our winter routines in the spring. However, if you feel low on most days for more cold seasons, it can't just be the winter blues – it could be a seasonal affective disorder (sad). The American Association of Family Doctors Estimates that 4 to 6% of the population are affected by seasonal depression, with another 10 to 20% experiencing mild effects without requiring treatment.
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What is a seasonal affective disorder?
Sad is a disorder dominant during certain months (usually during autumn and winter) and can be facilitated by seasons change. In rare cases, people may experience sad during spring and summer and symptoms are resolved during autumn and winter. Some people experience a combination of symptoms such as lethargy, low mood, lack of interest in things they usually enjoy, weight gain and Hypersomnia. Common Sad treatments Include medication, psychotherapy and phototherapy (light therapy).
Symptoms of seasonal affective disorder
Seasonal affective disorder Looke looks different depending on your unique expression on it. The common symptoms mentioned in the Diagnostic and Statistical Mental Disorders, aka DSM-5-in-depth is called A. a great depressive disorder with a seasonal scheme – Turn on the following:
- Feelings of sadness
- Sleep more than usual
- Feel tired or unusually tired despite the proper sleep
- Feelings of worthlessness or wines
- Longing to carbohydrates or otherwise changing one's typical appetite
- Loss of interest in activities
- Difficulty with thinking, decision -making tasks and concentration
- In severe cases, you think of suicide or death
Why are some people sad?
Although there is no known cause of sad, Womennen are four times Probably as if men experience sad. Family history is increasing one's probability to have itas well as a past major depression or bipolar disorder. It is in correlation with living north or away south (where the winter months have much less sunlight) and do not have enough Vitamin G.which is produced during exposure to sunlight.
What is easy therapy?
Because Appropriate sunlight and vitamin D. appear to reduce the prevalence of seasonal affective disorder, Different specialized lamps are created to ensure this light. SunlightAlso known as “happy lamps”, provide easy therapy offering about 10,000 luxury (light unit) of light with most, if not all, the UV radiation filtered. Easy therapy involves sitting or standing in a straight light for about 20 to 30 minutes every day. Different color filters are also useful, besides typical white light lamps.
Types of light therapy
While many sad lamps offer visible light with full spectrum, which appears white, other people have studied the effect of different colors of light on seasonal affective disorder.
Therapy with blue light
Although more research is needed, The evidence has shown That the blue wavelength of visible light represents much of the benefits obtained from bright light therapy for depression and low mood.
Therapy with red light
While therapy with red light is known to benefit from the skin, Generally, it has not shown the same research benefits for seasonal affective disorder that has shown blue and green light therapy. In some studies, red light is associated with Better sleepSo if the sleeplessness is part of your sad symptoms, red light can be a good option.
Therapy with green light
A study has been found directly opposed to light green therapy with red light therapy green to be more effective. However, because the sample sizes are often small for these types of studies, it may be useful to consult your doctor to find the best shade for you.
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Benefits of light therapy
Getting more light similar to sunlight in your days can be useful for your mood. If you have a seasonal affective disorder, here are some ways in which easy therapy can help.
Effective treatment for sad symptoms
The theory of light therapy is that vitamin D and sunlight stimulate the production of serotonin, and serotonin is important neurotransmitter affecting mood. It is thought that gaining greater exposure to light has a positive impact on mood regulation. Easy therapy is associated with short -term relief – Which means it can be effective in relieving symptoms when they occur, but will not prevent you from getting sad in the long run.
Improves the symptoms of depression
Individuals who have used easy therapy report a reducing the symptoms of depression When they take an inventory of symptoms compared to persons who do not receive intervention or different light intervention, so much is used in non -seasoning cases of depression.
Helps with sleep assistance
Just as it was thought to expose blue light is vibrant and, therefore, not great for right before bedtime, is considered red light has more Calmly, the impact of sleeping that encourages. If part of your seasonal symptoms of affective disorder include a Fight for sleepingUsing a red light lamp can be useful during bedtime to help transition from alertness.
Potential risks of easy therapy
Although light boxes and light therapy are considered generally safe, it is best to talk to your health care provider to make sure this is the right option for you and minimizing potential disadvantages. Potential Side effects of using a light box Include:
- Headaches
- Irritability
- Virus of the eyes
- Nausea
- Induced Manic symptoms (If you have a bipolar disorder and too quickly increase exposure to light)
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How to use easy therapy for seasonal affective disorder
1. Talk to your doctor or a mental health professional. They will know if some elements of your unique medical profile require caution with a light therapy lamp.
2. If you are told that light therapy can be good, first consider borrowing a lamp if this option is available to you. If you can find a lamp with multiple color filters, you can use them to assess what kind of light therapy works best for you.
3. Start your lightweight white light lamp therapy that emits 10,000 luxury and without UV radiation. Place the lamp on your side and at least one leg away from your body and tighten all other instructions in the leading instructions of your lamp.
4. Consider a 30-minute session in the morning or spread for a few minutes with the lamp throughout the day. Maintaining a daily opinion and assessing your mood can help you see if and how your use of light helps.
5. If you are under the care of a psychiatrist or mental health counselor, talk to them about the benefits you have received from light therapy. They may have other suggestions to combine it with other seasonal treatments for affective disorder.