3 ways to ease seasonal depression

If you notice that the blues sink in as summer turns to fall and winter, you may have a condition called major depressive disorder (MDD) with a seasonal pattern. (This was formerly known as seasonal affective disorder, or SAD.)

This form of depression is triggered by the seasons, and up to 3 percent of people go through it. Experts don’t know exactly what causes it. But it may have to do with changes to the sunlight in winter.

All the things that normally work to lift mood can help ease the symptoms of seasonal depression. That includes exercise, socializing and eating well.

But there are a few treatments that are specifically helpful for MDD with a seasonal pattern.

• Light therapy. With light therapy, you sit a few feet away from a special light box within the first hour of waking up. Being exposed to bright light early in the day affects brain hormones linked to mood.
  
  Can’t get a light box? Seek out more sunlight during your day. Open your blinds and sit near a sunny window, especially first thing in the morning. 
   
• Talk therapy. Talking with a mental health care professional can help. They can help you:
  • Identify and change negative thoughts and behaviors that may make you feel worse.
     
  • Learn healthy ways to cope.
     
  • Learn how to manage stress.
     
• Medications. Antidepressants can help if your symptoms are very severe. Your doctor may recommend starting one before your symptoms begin each year because it can take several weeks to kick in.

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The risk of opioids

Opioids are powerful painkillers. They’re often used for short-term pain relief for things like injuries or surgery recovery. But they’re also highly addictive. Take these steps to lower your risk of addiction or overdose:

• Use the lowest dose for the shortest amount of time.

• Never take more than prescribed.

• Don’t take opioids with alcohol.

• Store opioids in a safe and secure place.

• Throw away any unused pills. Ask your pharmacist how to safely dispose of opioids.