When and How to Seek Professional Support
Self-care strategies are powerful tools, but they are often most effective when used alongside professional support. Reaching out for help is not a sign of failure; it is a sign of strength and a proactive step toward reclaiming your well-being. You do not have to manage this alone.
When Is It Time to Call a Doctor?
It is time to seek professional help if you notice the following:
Your symptoms are interfering with your daily life. If your mood, fatigue, or lack of interest is making it difficult to take care of your personal hygiene, manage your home, maintain relationships, or do things you need to do, it’s a clear sign that you need more support.
Self-care strategies are not enough. If you have been consistently trying strategies like increasing light exposure and staying active for several weeks but are not seeing any meaningful improvement, professional treatment can provide the additional help you need.
You are experiencing thoughts of hopelessness or self-harm. If you are having thoughts that life isn’t worth living or are thinking about hurting yourself, it is a medical emergency. Please reach out for immediate help. You can contact the 988 Suicide & Crisis Lifeline by calling or texting 988 in the United States. They provide free, confidential support 24/7.
Starting the Conversation with Your Primary Care Physician
Your primary care physician (PCP) is an excellent first point of contact. They know your overall health history and can help you navigate the next steps. They can perform a physical exam and order blood tests to rule out any other medical conditions that could be causing your symptoms.
How to Prepare for Your Appointment:
Write Down Your Symptoms: Before your visit, make a list of what you’ve been experiencing. Note when the symptoms started, how often they occur, and what, if anything, makes them better or worse. Include physical symptoms (fatigue, appetite changes) and emotional ones (sadness, irritability).
List Your Medications: Bring a complete list of all medications, vitamins, and supplements you are taking, including dosages.
Ask Questions: Write down any questions you have. For example: “Could my symptoms be related to a medical condition?” “What are the treatment options?” “Can you refer me to a mental health specialist?”
Bring a Support Person: Consider asking a trusted family member or friend to come with you. They can offer emotional support and help you remember the information discussed during the appointment.
Understanding Professional Treatment Options
Based on your situation, your doctor may discuss several evidence-based treatment options with you.
Psychotherapy (Talk Therapy): Therapy provides a safe space to talk about your feelings and learn new coping skills. One of the most effective types for SAD is a specialized form of Cognitive Behavioral Therapy (CBT). CBT for SAD helps you identify and challenge the negative thought patterns and behaviors that worsen your depression. For example, it teaches you to question the thought that “winter will be miserable” and to actively schedule pleasant activities (behavioral activation) even when you lack motivation.
A Mini-Example of a CBT Thought Record:
Situation: The sun set at 4:30 PM, and it’s dark outside.
Automatic Negative Thought: “The night is so long and depressing. There’s nothing to do. I’m just trapped inside until spring.”
Evidence For This Thought: It is dark early. I can’t do my gardening.
Evidence Against This Thought: I have a good book I wanted to read. I could call my sister tonight. Last night, I enjoyed watching that old movie. There are things I can do indoors that I enjoy.
A More Balanced, Helpful Thought: “Even though it gets dark early and I miss being outside, I can find cozy and enjoyable things to do inside this evening. The darkness doesn’t have to mean my day is over.”
Medication: Antidepressant medications, particularly a class of drugs called Selective Serotonin Reuptake Inhibitors (SSRIs), can be very effective in treating SAD. These medications work by helping to correct the imbalance of brain chemicals that contributes to depression. Your doctor will discuss the potential benefits and side effects with you to decide if this is a suitable option. It is vital that you only take medication under a doctor’s supervision and never start, stop, or change your dose without consulting them.
