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The watches moved forward again, and the Sharia now sets shortly after that. However, many of us continue to fight seasonal sadness at the end of winter. If you feel tired and slow while adapting to the time to provide daytime, think about using a Light therapy lamp To help relieve fatigue.
It may take adaptation over time to change the time a few days to a week, and you may feel not to move as we move from the winter routine to spring. However, if you feel a decrease in most days in multiple cold seasons, it may not be just winter blouse – this may be seasonal emotional disorder (sad). the The American Association of Family Doctors It is estimated that 4 to 6 % of the population is affected by seasonal depression, suffering from 10 to 20 % of light effects without asking for treatment.
Read more: Struggle to adapt to change time? Try to get morning sunlight
What is seasonal emotional disorder?
sad It is a prevailing disorder during certain months (the most common during autumn and winter) and may reduce changing seasons. In rare cases, people may test sad during the spring and summer and symptoms solve during the fall and winter. Some people suffer from a mixture of symptoms such as lethargy, low mood, and lack of interest in the things they usually enjoy, weight gain, and Hypersomnia. common Sad treatments It includes medicine, psychotherapy, and optical therapy (light therapy).
Symptoms of seasonal emotional disorder
Seasonal emotional disorder It will look different depending on your unique expression. Common symptoms mentioned in the diagnostic and statistical guide for mental disorders, also known as DSM-5-as it is referred to as a Severe depression disorder with seasonal style – Include the following:
- Feelings of sadness
- Sleep more than usual
- Feeling of fatigue or fatigue unusually despite enough sleep
- Feelings of deficit or guilt
- A passion for carbohydrates or change the ideal appetite for an individual in another way
- Loss of interest in activities
- Difficulty in thought, decision -making and focus
- In severe cases, suicide or death ideas
Why do some people grieve?
While there is no known reason for sadness, Women four times Most likely like men for a sad experience. The history of the family increases The possibility of obtaining itAs with severe depression or bipolar disorder. It is associated with living in the far north or far south (where the months of winter are much lower than the sun) and have no enough Vitamin DWhich is produced during exposure to sunlight.
What is light treatment?
because Sufficient sunlight and vitamin D It appears to reduce the spread of seasonal emotional disorder, Various specialized lamps It was created to provide this light. SunlightAlso known as “Happy Lamps”, it provides a mild treatment by providing about 10,000 lux (unit of light) of light with most radiation of ultraviolet radiation, if not all. Mild treatment It involves sitting or standing in the direct light for it 20 to 30 minutes every day. Various color filters are also useful, as well as model white light lamps.
Types of light therapy
While many sad lights offer full visible light, which looks white, other people have studied the effect of different light colors on seasonal emotional disorder.
Blue light treatment
Although more research is needed, Evidence has shown The blue wavelength of visible light represents many benefits derived from the treatment of bright light of depression and low mood.
Red light therapy
while Red light therapy It is known Benefit one skin, In general, the same benefits that were searched for the seasonal emotional disorder showed by the treatment of blue and green light. In some studies, the red light is linked with Better sleepSo if the insomnia is part of your sad symptoms, the red light may be a good choice.
Treat green light
A study that contradicts directly with green light therapy with red light therapy was found Green to be more effective. However, since samples of samples are often small for these types of studies, it may be useful to consult your doctor to find your best color.
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Benefits of light therapy
Getting more sunlight in your days may be useful for your mood. If you have a seasonal emotional disorder, here are some ways that light therapy can help.
Effective treatment for sad symptoms
The theory behind mild treatment is that vitamin D and sunlight stimulates the production of serotonin, and serotonin is important The nervous carrier that affects the mood. It is believed to have more exposure to light has a positive effect on regulating mood. The treatment is related to relief in the short term In the sense that it may be effective in relieving symptoms when they occur, but it will not prevent you from long -term sadness.
It improves symptoms of depression
Individuals who used light therapy report a Reducing symptoms of depression When they take symptoms stocks compared to individuals who do not receive a different intervention or intervention of light, to the extent that it was used in non -seasonal depression as well.
Helps help sleep
Just as the blue exposure was seen as stimulating, and therefore, it is not great before bedtime, the red light was seen as more than that Calm effect, sleep effect. If part of the symptoms of seasonal emotional disorder involve a The struggle for sleepThe use of a red light lamp may be useful during bedtime to help move from vigilance.
Possible risk of mild treatment
Although light boxes and light therapy are generally safe, it is best to speak to your health care provider to ensure that this is the right choice for you and reduce potential defects. possible The side effects of the use of the light box It includes:
- Headache
- Irritation
- Eye strain
- nausea
- Induced Symptoms of mania (If you have a bipolar disorder and increase exposure to light very quickly)
Read more: How to change the time of your leadership: Tips for a better vision at night
How to use mild treatment for seasonal emotional disorder
1. Talk to your doctor or mental health professional. They will know whether any elements of your unique medical file require caution with a light therapy lamp.
2. If you are told that light therapy may be appropriate, think about borrowing the lamp first if this option is available to you. If you can find a lamp with multiple color filters, you can use it to assess the type of light treatment that best suits you.
3. Start your light treatment with a white light lamp from which 100,000 luxes are not UV. Put the lamp on your side and at least out of your body, and note any other instructions in the guidelines of your lamp.
4. Think about a 30 -minute session in the morning or spread a few minutes with the lamp throughout your day. Keeping your daily thinking magazine and evaluating your mood can help you know if your use of light helps.
5. If you are under the auspices of a psychiatrist or mental health consultant, talk to them about the benefits you received from mild treatment. They may have other suggestions to combine them and other seasonal emotional disorders.