As the snow and ice continue, the sky is gray, the we wait for spring…..we become SAD. You might even say, “ I have the Winter Blues” or “ Cabin Fever”.
Seasonal Affective Disorder (also called SAD) is a type of depression that occurs at the same time every year. If you're like most people with seasonal affective disorder, your symptoms start in the fall and may continue into the winter months. You find you lack energy, you may become moody and irritable, even withdraw socially and start to oversleep. You notice a difference in your appetite, craving carbohydrates and see some weight gain.
Other factors that contribute to SAD may include genetics and age. We know that neurochemicals are involved in the regulation of our mood and functioning. Melatonin is a hormone that our brains produce during the hours of darkness. It is involved with regulation of sleep, body temperature and release of hormones. As with any hormone, the amount produced is important. People with SAD produce too much melatonin. This disrupts our internal body clock leading to depressive symptoms. If you have had episodes of depression that clearly have an onset in fall or winter followed by remission of symptoms in the spring or summer, you may have SAD.
Factors like low vitamin D levels in the blood are found to be associated with a higher occurrence of seasonal affective disorder and some other depressive disorders.
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Treatment for seasonal affective disorder includes light therapy (phototherapy), psychotherapy and medications. To ensure adequate response, you should be treated with light therapy units that are specifically designed to treat SAD. Units that are not specifically designed for SAD treatment may not provide adequate brightness and may not have appropriate ultraviolet light filtration. Typically, light therapy is done in the morning, as it can cause insomnia if done too late in the day. If you struggle with a bipolar disorder, a manic episode can be triggered, so light treatment should be used with extreme caution. There can also be possible side effects, such as eye strain and headaches.
For mild symptoms, spending time outdoors during the day or arranging homes and workplaces to receive more sunlight may be helpful. One study found that an hour’s walk in winter sunlight was as effective as two and a half hours under bright artificial light. If phototherapy does not work, an antidepressant drug may prove effective in reducing or eliminating SAD symptoms, however, with all medication, there may be unwanted side effects to consider.
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Don't brush off that yearly feeling as simply a case of the "winter blues" or a seasonal funk that you have to tough out on your own. Take steps to keep your mood and motivation steady throughout the year. Know that SAD treatment is available. Discuss your symptoms thoroughly with your family doctor and/or mental health professional.