It’s that time of year again. Less sun. Shorter days. Longer nights. Cold weather. For many people the desire to hibernate and sleep in is just a blip and that after a short period of adjustment, are able to get on with life. For many others, the transition from summer to fall and winter, is much more uncertain and challenging and can bring on significant changes in mood – commonly referred to as Seasonal Affective Disorder (SAD).
Seasonal Affective Disorder also known as winter depression, winter blues, or seasonal depression affects 25 million Americans, mostly women. Until recently, it was diagnosed as a unique mood disorder, but is now a ”specifier” of recurrent major depressive disorder – a seasonal pattern of mood that occurs during a specific period of time and then remits.
What causes SAD?
Although the cause of SAD is not known, there are some contributing factors, including ambient light, body temperature, and hormone regulation (Winters). Seasonal Affective disorder seems to develop from inadequate bright light during the winter months as bright light changes the chemicals in the brain. While those specific mechanisms remain undetermined, factors like low vitamin D levels in the blood are found to be associated with a higher occurrence of SAD as well as other depressive disorders. In addition, the decrease in light also lowers serotonin, the mood-enhancing chemical that regulates hunger and the feeling of well-being (Medicinenet.com).
What are the symptoms of SAD?
More than a case of feeling the blues, SAD has distinct symptoms.
Some of these include:
- Tiredness, fatigue, marathon napping, and difficulty waking up in the morning.
- Tendency to oversleep and over eat – with a proclivity to crave carbohydrates, often leading to weight gain.
- Lack of energy and feeling unmotivated.
- Difficulty concentrating and completing tasks.
- Crying spells, irritability, sadness.
- Withdrawal/isolation from friends and social activities.
- Change/decrease in sex drive.
Additional risk factors include: being female, living far from the equator, a family history of SAD, or having clinical depression or bipolar disorder. In addition, having depression for at least two consecutive years during the same season every year, with the periods of depression having been followed by periods without depression, and there are no other explanations for the changes in your mood or behavior.
What to do?
When it comes to treatment of SAD, there are several different treatments that have proven successful.
Light therapy. Light therapy uses a light box which emits far more lumens than a customary incandescent lamp. Light therapy can also consist of exposure to sunlight. It also helps with the duration of melatonin secretion which may affect the cycles inherent in SAD.
Dawn Stimulation. This form of treatment uses a soundless alarm clock to wake up the body naturally. In most situations, treatment involves timing lights to the bedroom to come on gradually, over a period of 30 minutes to 2 hours.
Selective Serotonin Reuptake Inhibitor (SSRI)/Antidepressants. Antidepressants have proven effective in treating SAD, sometimes alone or in conjunction with light therapy, CBT, or another form of therapy. If someone is currently prescribed an SSRI, their dosage may be increased from October – March or April, and then reduced when their symptoms remit and spring arrives.
Vitamin D. Often times, Vitamin D levels are too low when people do not receive enough Ultraviolet-B on their skin.
Melatonin. Timed supplementation and short term use of the hormone Melatonin, which helps maintain our body’s circadian rhythm and our sleep cycles.
Cognitive Behavior Therapy. A psychotherapeutic approach that addresses dysfunctional emotions, maladaptive behaviors, and cognitive processes and has been shown to ward off future occurrences of SAD.
Physical exercise. Exercise has been demonstrated to be effective, especially in conjunction with other forms of treatment.
Serotonin inducing foods. Foods such as nuts, egg whites, peanut butter, fruit, cottage cheese, original oatmeal, deli turkey, and whole grain crackers and bread.
Social interaction. Getting together with friends and family is critical during this time and may help ease your sadness and feelings of isolation.
Sunny environment. Make your living environment sunnier and brighter.
Remember, soon enough another sunny season will be upon us!!