#Mental Health LDS SEASONAL AFFECTIVE DISORDER (SAD)

Some approaches to offset the challenges of Seasonal Affective Disorder

SEASONAL AFFECTIVE DISORDER (SAD)

                                                                                      Stephen D ZoBell, PhD

SOME SYMPTOMS

Lack of energy                 Weakness          Lethargic               Mild depressive mood

Slow to respond              Diminished interest                      Increased negativity and critical attitude

Compromised immune system                 Excessive worry           Irritability       Sluggish

SLUGGISH causes	ACTIVE/MOTIVATED potential treatment
Start by understanding that Satan promotes darkness and despair	Build on a spiritual foundation of finding light and life through the Savior
Limited vitamin D	Vitamin D supplements--regular
Not exercising	Regular aerobic exercise program
Weakened immune system, insufficient warm/dry clothing	Strengthen immune system:  vitamin C, proper rest, resist anger, stay warm/dry, proper rest
Excessive sugar and junk food dehydration--cold weather puts demands on the physical body to stay warm, hence water loss	Avoid excessive sugar and junk food drink lots of water even though thirst may not seem like an issue in the cold weather
Hanging around	Get up and doing
Limited goals	Specific doable goals in process of being accomplished
Poor sleep, lying in bed ruminating	Beds are for sleeping, if you can’t sleep get up and do something constructive:  set goals, read scriptures, clean the apartment
Negative thinking, excessive worry, mismanaging anger	Positive thinking, constructive thinking that gets tasks and duties completed, manage anger and fear
Diminished  ability to concentrate	Underline and take notes while studying, look and listen while with people, attend to the here and now, focus, stay alert
Negative self-talk	Positive self-talk
Weight gain	Take steps to be accountable for weight, resist temptation to overeat, resist using food as ‘medication’
Minimal regular routine	Regular routine with check lists and reporting
Not busy enough	Keep hands busy and feet moving in concrete reality, be productive
Too much colored light and inappropriate music:  movies, tv, computer games, internet, devices etc	Avoid colored light, keep music boundaries in line with appropriate standards and be involved in concrete doing
Diminished sunlight	Special designed therapy lamps to deal with SAD
Abrupt jolt from dark to light in turning lights on	Lights that fade in and out or even a night light
Indulging in self-pity	Use imagination and dream power for gospel aspects, self-development and get heavily involved in showing and interest in and blessing the lives of others
Interpersonal strains, short-tempered	Plan to be of good cheer, non-judgmental, caring and sensitive to the circumstances of others, offer service even though it may be inconvenient and require sacrifice
Sense of despair and hopelessness	Hay esperanza!   THERE IS HOPE!

2011