Feeling SAD?
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As the days start to get colder and the days shorter here in the D.C area, those with seasonal affective disorder (SAD) are wise to start taking action now.
 
First, a little background: SAD is a form of depression that has a seasonal pattern, typically affecting people in fall and winter months when there is less sunlight.

While January and February tend to be the most difficult months for those with SAD, the disorder affects people from late October to early April. (An easy way to think about it is Halloween to Easter.)
 
People with SAD experience mood changes and symptoms similar to depression, like hopelessness, disturbed sleep and appetite, and difficulty concentrating. About five percent of adults in the U.S. experience SAD, and it is more common among women than men.
 
SAD it not simply having the “winter blues”. It’s been linked to a biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in winter.

As seasons change, people experience a shift in their biological internal clock, or circadian rhythm, that can cause them to be out of step with their daily schedule.
 
The good news is that SAD can be treated effectively. Treatment includes:

  • light therapy
  • antidepressants
  • psychotherapy
  • lifestyle changes
 
Light therapy involves sitting or working near a light therapy box, a specialized device that emits bright light similar to natural sunlight.

Place the light box on a desk or table, and sit in front of it. You can do this while you read, eat breakfast, or work at your computer. The light should reach your eyes, but don't stare at the light box.
 
Most experts recommend that you use the light box every day for about 20 minutes, typically first thing in the morning.
 
There are many light boxes to choose from, at different sizes and costs. Here is one that we’ve used and recommend: Philips Go Lite Blu
 
Psychotherapy, particularly cognitive behavioral therapy (CBT), can also be helpful to treat SAD, as it challenges distorted thoughts and beliefs that often lead to low mood or anxiety. In addition, the class of antidepressants known as SSRI’s, such as Lexapro and Celexa, are often prescribed for SAD.
 
Regular exercise, a balanced diet, maintaining good sleep hygiene and socializing with friends can all mitigate the symptoms of SAD.
 
A few other suggestions: spending time outside during daylight hours or arranging your home office so that you’re exposed to a window during the day; planning one or two trips to warm-weather destinations during the winter.
Tip of the Month
With the holidays approaching – and the stress that it can sometimes bring --it’s time to think about ways to prioritize our mental health. Here are two tips:

  1. Getting together with out-of-town family can be great, but one mistake many people make is believing they have to spend every minute with them. Give yourself breaks during their visit. Too much time together can make us feel exhausted, frustrated or both.
  2. Have some flexibility around expectations. Many of us have annual holiday traditions, whether it’s making Grandma’s turkey stuffing or picking out a Christmas tree at a certain stand. But being too rigid with expectations can backfire, as it doesn’t allow for new traditions to emerge and it can make us feel angry or resentful when that traditional activity doesn’t happen.
Podcasts We're Listening To

This podcast is hosted by Gina Ryan, a nutritionist and eating disorder specialist in Hawaii, who struggled with her own anxiety and panic for many years before finding a variety of cognitive and behavioral changes that helped her.
 
Ms. Ryan started the podcast in 2017 as a way to help others heal from their anxiety, panic and PTSD. She produces two shows per week, each one lasting about 20 minutes.
 
Ms. Ryan comes across as approachable and warm. Compared to some other podcasts about anxiety, she uses very little psychological jargon. A few recent episodes include ‘Being Mindful vs. Having Mind Full’ and ‘14 Tips for Dealing with Stress’.
 
The podcast, with more than 700 episodes and 12 million downloads, generally gets great reviews. However, some listeners don’t appreciate the long commercials for product endorsements, which include several of her own.
 
Available on Apple and Android.
Apps We Like
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NOCD

Created by people with obsessive-compulsive disorder (OCD), along with some of the world's top experts, NOCD (pronounced “No CD”) offers live video-based OCD therapy and in-between session support.
 
The app matches you with a licensed OCD therapist in your state. Therapy is done via video or text messaging. NOCD members can message their therapist anytime. Members also have access on the platform to support communities and therapeutic tools.
 
NOCD states that its model is research-backed by a Columbia University Medical Center study, which found a reduction in OCD severity by an average of 40% in eight weeks.
 
The app is free for 30 days, then it costs $15 per month.

Available on Apple and Android.
Halloween Recipe
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Pumpkin Protein Smoothie
From our favorite D.C. Nutritionist - Allison Tepper

  • 1 Cup Your Choice of Milk (Vanilla Almond Milk was used for this one)
  • 1/2 Tsp Cinnamon
  • 1/2 Tsp Nutmeg
  • 1 Cup Pumpkin
  • Protein Powder of your choice (currently using Ritual protein powder
  • 6 Dates 

Place all ingredients in a blender. Enjoy!
Our Clinical Team
DC Talk Therapy | info@dctalktherapy.com | 202.588.1288 | dctalktherapy.com