Is it the 'Winter Blahs' or Something More Serious?

We are more than a month into winter, and in case you haven't noticed, the days are getting longer by a few seconds each day.

However, that doesn’t mean that we are completely out of the woods about a type of depression known as seasonal affective disorder.

Allison Gould, a clinical licensed social worker at the Center for Healthy Aging at Northern Dutchess Hospital, said that to be diagnosed with seasonal affective disorder — or SAD — your symptoms have to appear in a cyclical pattern for no less than two years.

For most people, she said SAD begins in the fall when the days begin to get shorter and the realization of a long winter is coming.

“While symptoms intensify during the winter for some people,” Gould said, “others begin to experience relief as soon as the days start getting longer again, in early January.”

The symptoms tend to go away during the spring and early summer, she said.

Gould explained that the shorter daylight hours of the winter can alter a person’s biological internal clock — or circadian rhythm — as well as cause biochemical imbalances such as increased melatonin, which causes sleepiness, and decreased serotonin, which affects mood.

More from Gould:

The good news is that there are many healthy ways to cope with SAD. Get more sun exposure foremost. You can do this the natural way. Take daily walks during prime sunlight hours. Spend more time near your sunniest windows. Take a vacation in a warm climate when possible.

You can also add more artificial sun to your daily routine. Use of a light box – a special type of light therapy lamp – for about 30 minutes each day is a commonly prescribed treatment. While these are sold over the counter, a health-care professional can make light box recommendations, so you get one that's best suited to your needs. Guided visualization, which involves deep relaxation and imagining oneself in a warmer, brighter, climate, can also be effective.

Diet and a vitamin D supplement along with exercise can also be extremely effective. Participate in an exercise program and make good choices about meals and snacks.

Engaging in psychotherapy can be useful, especially in developing cognitive behavioral therapy techniques to manage and alleviate symptoms. For some, antidepressant treatment might be warranted.

Image via Patch.