Seasonal Affective Disorder in Teens: Care Instructions
Overview
Seasonal affective disorder (SAD) is a type of depression that some people get during the short days of fall and winter. You may have a low mood, lack of energy, and feel more irritable. You may also have changes in your sleep and appetite. These symptoms can impact your daily life, including your relationships with family and friends.
Doctors think that having less natural light may cause SAD, which is why you might notice your symptoms getting better in the spring and summer. If you have symptoms of SAD, talk to your healthcare provider. They may recommend light therapy. They also may prescribe antidepressant medicine and suggest exercise.
Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor or nurse advice line (811 in most provinces and territories) if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.
How can you care for yourself at home?
- If your healthcare provider recommends light therapy, use it as directed. Go to all of your appointments. Remember that it can take time to see results from treatment. Two common types of light therapy are:
- Bright light treatment. You sit in front of a "light box" for a certain amount of time. This is most often done in the morning. Be sure to read and follow the directions.
- Dawn simulation. A low-intensity light turns on at a set time in the morning before you wake up. It slowly gets brighter. Read and follow the directions to set the timer and use the light.
- Tell your doctor about any conditions you have and medicines you take before you start light therapy.
- You and your doctor may decide medicines are appropriate to address your symptoms. Be safe with medicines. Tell your healthcare provider about any medicines you are taking, including vitamins and supplements. Take your medicines exactly as prescribed. Call your doctor, pharmacist, or nurse advice line if you think you are having a problem with your medicine.
- You may need to try several antidepressant medicines before you find the one that works best for you.
- Don't stop taking antidepressants, even after your symptoms go away. If you continue to take them, it helps prevent depression from coming back.
- Antidepressants may have side effects, but the side effects usually go away after a while. Talk to your healthcare provider about any side effects or other concerns.
- Connect with others. You may feel like withdrawing, but social connections are important.
- Exercise for 60 minutes every day. Make it fun and keep it simple. Play sports, ride your bike, or walk around the mall. You can exercise by yourself or make plans to exercise with friends. Try to exercise first thing in the morning during winter. This may help increase your motivation and energy.
- Eat a balanced diet to support your mind and body.
- Try to spend time outside each day. Natural sunlight, even if hidden by clouds, is helpful for people with SAD.
- Put strategies in place to manage or prevent substance use and misuse. Drugs and alcohol can make your symptoms worse.
- Try to do the things you usually enjoy, like hobbies, even if you don't feel like doing them. Hobbies can help to increase your mood and improve your symptoms. Consider trying new things to break up routines.
- Do not make major life decisions when you are depressed. You will make better decisions after you feel better.
- Consider counselling. A counsellor can help you understand SAD and may help you prevent symptoms.
When should you call for help?
Call 911 anytime you think you may need emergency care. For example, call if:
- You are thinking about suicide or are threatening suicide.
- You feel you cannot stop from hurting yourself or someone else.
Where to get help 24 hours a day, 7 days a week
If you or someone you know talks about suicide, self-harm, a mental health crisis, a substance use crisis, or any other kind of emotional distress, get help right away.
- Call the Alberta Health Services Mental Health Helpline any time, day or night, at 1-877-303-2642.
- Call Talk Suicide Canada: 1-833-456-4566 or text 45645 (4 p.m. to midnight ET).
- Kids or teens can call Kids Help Phone: 1-800-668-6868 or text CONNECT to 686868.
- Go to the Talk Suicide Canada website at https://talksuicide.ca or the Kids Help Phone website at https://kidshelpphone.ca for more information.
Consider saving these numbers in your phone.
Watch closely for changes in your health, and be sure to contact your doctor or nurse advice line if:
- You notice a change in your alcohol or drug use.
- You find it hard or it's getting harder to deal with school, a job, family, or friends.
- You think your treatment is not helping or you are not getting better.
- Your symptoms get worse or you get new symptoms.
- You have any problems with your antidepressant medicines, such as side effects, or you are thinking about stopping your medicine.
- You notice a consistent change to your regular behaviour or mood (baseline), like needing less sleep than usual, increased energy, engaging in risky behaviours, or becoming verbally or physically aggressive.
Where can you learn more?
Go to https://www.healthwise.net/patientEd
Enter H912 in the search box to learn more about "Seasonal Affective Disorder in Teens: Care Instructions".
Adaptation Date: 2/8/2023
Adapted By: Alberta Health Services
Adaptation Reviewed By: Alberta Health Services
