Seasonal Affective Disorder, or SAD is depression associated with late autumn and winter and thought to be caused by a lack of light. What isn’t depressing (or SAD) about it being cold and dark at 4pm? I can certainly see why this often leads to the “winter blues.”
For some, it’s simply a yearly transition from warm summer nights to autumn colors, filled with time spent with family and friends, sitting by the fireplace, and the magic of the holidays. For others, this transition brings fatigue, increased somnolence, and withdrawal from loved ones and social interaction.
Symptoms
According to researchers at the University of Glasgow, women are much more likely than men to experience the symptoms of Seasonal Affective Disorder, which is why I think it’s important to be able to recognize these symptoms in yourself or perhaps in a family member or friend:
- Sadness
- Excessive sleeping
- Weight gain
- Low energy
- Irritability
- Avoidance
- Decreased physical activity
- Thoughts of suicide
Many people find that these symptoms tend to resolve with the appearance of spring/summer, but that doesn’t necessarily make the other 6 months of the year any easier. So, what can be done to help SAD during the fall/winter months? The answer may be in the possible causes of Seasonal Affective Disorder.
Causes
One such possibility is linked to melatonin. Melatonin is the hormone secreted in response to darkness. Many people use melatonin as a supplement to aid in “jet-lag”, time change adjustment and most commonly for sleeplessness. The theory is that in response to the more darkness that winter brings, melatonin production increases. This would bring about more lethargy and hypersomnia or sleeping too much.
Another theory is that serotonin production can be stimulated by sunlight. Serotonin acts as a neurotransmitter that affects mood, happiness and sense of wellbeing. This would explain why I feel my best laying still, in the warm summer sunlight.
In conjunction with the serotonin theory comes another idea behind the cause of Seasonal Affective Disorder: lack of Vitamin D. Living in Maine, most of us know that we lack Vitamin D, especially in the winter months. If you routinely take Vitamin D, it makes sense to increase your dosage during the winter. Large amounts of this vitamin/hormone are also produced in your skin when exposed to sunlight.
Whether it is increased melatonin production or decreases in serotonin and/or Vitamin D, the lack of sunlight appears to directly link to Seasonal Affective Disorder. It’s also important to note that genetics may play a role as well. If you have a family history or depression, you may be at greater risk of SAD.
Treatment
Treatment of Seasonal Affective Disorder can include seeing a therapist to help ease negative thoughts or in some cases, the use of antidepressants.
A few common suggestions for helping relieve some of the symptoms of SAD are:
- Spend at least an hour outside in the sunlight every day.
- Avoid alcohol as it is a depressant
- Take a Vitamin D supplement
- Engage in some form of physical activity
- Spend time with family and friends and doing things that you enjoy
- Light therapy or phototherapy
Bright white light therapy has shown to be very effective in treating SAD. These light boxes can be bought without a prescription (although may be covered by certain insurance plans) and used in the comfort on your own home.
A few things to consider when picking out a light therapy box:
- Talk to your doctor about whether or not a light box is appropriate for you especially if you have cataracts, glaucoma, or eye damage from diabetes.
- Make sure it provides an exposure to 10,000 lux of light
- Emits as little UV light as possible
- Make sure it’s specifically designed for SAD- as some light treatments are used for skin disorders
- Compare costs and check with your insurance company to see if it would be covered
Winter is a time for the Earth to rest and regenerate, so why not try to embrace the cold, dark rest it provides? If it starts to affect your health, talk to your doctor or other qualified professional. Sometimes even the smallest change in diet or lifestyle can make a world of difference.
Wishing everyone a joyous fall/winter season full of family, friends and sunshine!