What Types of Talk Therapy Work Best for Seasonal Affective Disorder?

Seasonal affective disorder, also known as SAD, is a type of depression that typically occurs during the fall and winter when there is less natural sunlight. SAD affects about 5 percent of Americans, and while the exact cause is unknown, it is believed to be related to changes in brain chemistry that are triggered by reduced exposure to sunlight.

If you suspect that you or a loved one may be suffering from SAD, it’s essential to seek help from a mental health professional. Psychotherapy, or talk therapy, is one of the most effective treatments for SAD. But what types of talk therapy work best? Let’s take a look.

Cognitive Behavioral Therapy

If you’re struggling with SAD, you may want to consider cognitive behavioral therapy (CBT). CBT is a form of talk therapy that focuses on helping people identify and change negative thinking patterns and behaviors that contribute to their distress.

Studies have shown that CBT is an effective treatment for SAD and may even be more effective than light therapy. If you’re interested in finding a CBT therapist in your area, the Association for Behavioral and Cognitive Therapies can help.

What is Cognitive Behavioral Therapy?

Cognitive behavioral therapy (CBT) is a type of talk therapy that helps people identify and change negative thinking patterns and behaviors that contribute to their distress. CBT is particularly effective in treating SAD.

One study found that CBT was more effective than light therapy in reducing symptoms of SAD, and another found that CBT was more likely than light therapy to prevent symptoms from returning in the future.

How Does CBT Work?

CBT works by helping people identify and challenge negative thoughts and beliefs that contribute to their distress. For example, people with SAD may believe they are unlovable or not worthy of love. These negative beliefs can lead to feelings of depression and isolation.

CBT can help people challenge these negative beliefs and learn to think more realistically about themselves and their world.

In addition to changing negative thinking patterns, CBT helps people change negative behaviors that contribute to their distress. For example, people with SAD may avoid social situations altogether because they fear being rejected or judged.

However, avoidance only reinforces the negative beliefs associated with SAD. CBT can help people gradually expose themselves to feared situations to start to see that their fears are unfounded.

Interpersonal Therapy

Interpersonal therapy (IPT) is one form of talk therapy that can be beneficial in managing SAD symptoms.

What is Interpersonal Therapy?

Interpersonal therapy (IPT) is a type of psychotherapy that focuses on helping people understand and improve their relationships with others. IPT therapists work with patients to explore interpersonal relationships’ role in their mental health. This type of therapy can be helpful for people with SAD because social isolation is a common symptom of the disorder.

IPT can help patients identify negative thought patterns and behaviors that contribute to social isolation and replace them with healthier coping mechanisms. One study found that patients who received interpersonal therapy were less likely to experience a relapse of symptoms than those who received no treatment at all.

How Does IPT Work?

Interpersonal therapy typically lasts 12-16 weeks and consists of weekly 50-minute sessions. During therapy, patients will work with their therapist to explore the following topics:

* THE ROLE OF RELATIONSHIPS IN MENTAL HEALTH: IPT focuses on relationships’ impact on a person’s mental health. This includes examining how past experiences and current relationships may contribute to symptoms of SAD, such as social isolation or low self-esteem. The therapist will work with the patient to identify patterns in their relationships and develop better communication skills to improve these interactions.
* THE DEVELOPMENT OF COMMUNICATION AND ASSERTIVENESS SKILLS: People with SAD may struggle to assert themselves in their relationships and communicate their needs effectively. IPT can help patients learn assertiveness skills, so they can set boundaries and ask for what they need from others.
* CONFLICT RESOLUTION STRATEGIES: IPT can also help patients learn constructive ways to handle conflicts in their relationships. This involves learning to identify and address the underlying issues in conflicts and finding mutually satisfying solutions.
* GRIEF COUNSELING: IPT can also help people cope with grief and loss, which may be relevant for patients with SAD who have lost loved ones or experienced major life changes. The therapist will work with the patient to process their feelings and cope with the impact of their loss on their relationships and overall mental health.

These sessions allow patients to learn new skills to help them manage their SAD symptoms and improve their interpersonal relationships.

Is IPT Right for Me?

Interpersonal therapy may be a good option if you struggle with SAD. However, it is essential to consult a mental health professional to determine if this therapy is right for your unique situation. If you decide to try IPT, the American Psychiatric Association can help you find an IPT therapist near you.

Supportive Therapy

For many people, SAD can be a debilitating condition that significantly interferes with their everyday life. Fortunately, there are effective treatments available for SAD. One such treatment is supportive therapy, a less structured form of counseling that focuses on providing emotional support to patients.

This type of therapy can be helpful for people with SAD because it can provide a much-needed sense of social connectedness and reduce feelings of isolation. Let’s take a closer look at the benefits of supportive therapy for treating seasonal affective disorder.

One study found that patients who received supportive therapy experienced significantly fewer symptoms of SAD than those who received no treatment. This suggests that supportive therapy can be an effective treatment for SAD.

In addition to reducing symptoms, supportive therapy can help people with SAD develop coping mechanisms for dealing with the condition.

Supportive therapy can allow people with SAD to talk about their condition with someone understanding and nonjudgmental. This can be highly beneficial for people who feel they have nowhere to turn. Often, having someone to talk to can make all the difference in the world.

In addition to providing social support, supportive therapists often teach their patients stress-reduction techniques such as relaxation and breathing exercises. These techniques can help people with SAD manage their symptoms and improve their quality of life.

Conclusion

If you’re suffering from seasonal affective disorder, know that you’re not alone—and treatments available can help ease your symptoms. Psychotherapy, or talk therapy, is one evidence-based treatment option for SAD. Different types of talk therapies are available, each with its focus and approach.

To find a therapist who specializes in treating seasonal affective disorder, contact the American Psychiatric Association or the Association for Behavioral and Cognitive Therapies—or ask your primary care physician for a referral.