I have stopped and started this article at least a half dozen times, procrastinated, and made excuses (I'm really not that busy), and now it's finally dawned on me that spring is just around the corner (with any luck) - if I don't do this now, a piece about Seasonal Affective Disorder (SAD), while perhaps still informative, would be a bit less timely in May.
The concept of "winter blues" is not a new one. Weather has a profound effect on most people's psyche - dreary skies, cold temperatures, short days, long nights... nothing to invigorating about any of that! Staring out at the window at the wintry scenes; snowy in some places, rainy in others (read: my recent trip to Vancouver), and just plain brown and grey and ugly in most, it is no surprise that SAD affects more people in places with long winter nights. According to Wikipedia, the prevalence of SAD in the U.S. ranges from 1.4 percent in Florida to 9.7 percent in New Hampshire - I think no small coincidence that the sunny southern state and its ample sunshine suffers least! Many people suffer from a mild form of SAD as the days get shorter and the weather worse, and the symptoms are remarkably similar across the board - consider the author of this article for example: lack of motivation: check, decreased ability to concentrate: check, increased appetite: check, increased alcohol consumption: no comment, weight gain: double check! Though many people in northern climes suffer from some seasonal mood symptoms, these winter lows are not incapacitating for most. However, for some people, Seasonal Affective is a serious form of depression which should not be dismissed as something to just "get over".
It is not known exactly what causes SAD, but it's likely, as with many mental health conditions, that genetics, age and, perhaps most importantly, your body's natural chemical makeup all play a role in developing the condition. Some specific factors that are likely to trigger the condition are: the disruption in your circadian rhythm - reduced levels of sunlight may disrupt your body's internal clock, leading to feelings of depression; serotonin levels - reduced sunlight can cause a drop in serotonin, a neurotransmitter that affects mood; and melatonin levels - changes in season can disrupt the balance of melatonin, which plays a role in sleep patterns and mood. Though SAD affects most people in the late fall to winter months, it is possible to suffer from a rarer form of summer depression, starting in late spring to early summer.
Some symptoms of SAD are similar to those of other types of depression, and include:
- Hopelessness
- Decreased energy
- Decreased ability to concentrate
- Loss of interest in work or other activities
- Social withdrawal
- Increased irritability
- Feelings of anxiety and despair
Other symptoms, such as:
- Increased sleep
- Increased appetite, particularly for starchy foods
- Weight gain
So what can you do about it? And when should you seek help?
First of all, this by no means is a treatment guide for SAD. Below are some tips for helping cope with mild cases of Seasonal Affective Disorder. It's normal, particularly in our northern climate, to have some days when you feel down. But if you feel sad for days at a time and you can't seem to get motivated to do activities you normally enjoy, see your doctor. This is particularly important if you notice that your sleep patterns and appetite have changed or if you feel hopeless, think about suicide, or find yourself turning to alcohol for comfort or relaxation. If you have any concerns about yourself or someone close to you, please seek professional help.
Some basic tips for helping ward off the "winter blues":
- Practice good sleep habits - make the most of the short daylight hours.
- Practice good eating habits - try to stay clear of the starch foods, and eat a diet rich in vegetables and fruits.
- Get outside - take a long walk at lunchtime, get out and play in the snow, or just bundle up and sit on a bench and soak up the sun. Even on cloudy days, outdoor light can help improve mode.
- Increase your exposure to light when inside - sit closer to bright windows at home or in your office, open the blinds, and trim trees that block the sun
- Exercise Regularly - Physical exercise helps relieve stress and anxiety, both of which can increase seasonal affective disorder symptoms. Being more fit can make you feel better about yourself, too, which can lift your mood.
- Avoid alcohol and drugs - These can make depression worse over time and may also affect your judgment about suicide.
- Talk about how you're feeling with someone you trust - Surround yourself with people who are caring and positive. Consider volunteering or getting involved in group activities for a sense of well-being and connectedness.
- Light Therapy - also called phototherapy, light therapy involves sitting a few feet from a specialized light therapy box and being exposed to bright light for up to 30 minutes per day. Light therapy mimics outdoor light and appears to cause a change in brain chemicals linked to mood. Consult your doctor or mental health professional before beginning this treatment.
- Pyschotherapy - Talking through your depression with a professional is another course of action. Psychotherapy can help you identify and change negative thoughts and behaviors that may be making you feel worse. You can also learn healthy ways to cope with seasonal affective disorder and manage stress.
- Medication - Some people with seasonal affective disorder benefit from antidepressant treatment, especially if symptoms are severe. Consult your doctor or mental health professional.