All About Seasonal Affective Disorder (SAD)
Severe Cases of the Winter Blues May be a Sign of SAD
Nov 5, 2009
It’s that time of year again when days are getting shorter and the weather is getting colder. While the late fall and winter months are pretty depressing for most people, for some, the winter blues mean long episodes of depression, fatigue, cravings for carbohydrates, and an overall lack of energy. This persistent recurrence of symptoms is known as Seasonal Affective Disorder (SAD) and it affects approximately six out of one hundred Americans each year, according to the St. Louis Counseling and Psychologists Referral Network.
What is Seasonal Affective Disorder?
Seasonal Affective Disorder (SAD) is best described as a mood disorder that is particularly problematic and most frequently perceived at the beginning of winter or late fall. Although slight variations in mood are normal as the seasons change, these mood swings are significantly more pronounced and persistent for people who suffer from seasonal depression.
Causes of Winter Depression
Studies have revealed that a combination of factors may contribute to the onset of winter depression. The Mayo Clinic has posted on its website a list of possible causes of Seasonal Affective Disorder.
One possible explanation is that SAD is linked to low levels of serotonin in the brain. Serotonin is a neurotransmitter that influences mood. When there is insufficient exposure to sunlight (e.g. in winter), serotonin levels in the body drop and people may feel tired or depressed.
Another possible explanation is that SAD is caused by an imbalance of the natural hormone melatonin—a hormone that is responsible for regulating sleep and mood. As the seasons change, melatonin levels in the body fluctuate. These fluctuations may account for the mood changes and SAD-like symptoms that people experience during the winter.
Treatment for Seasonal Affective Disorder
Seasonal Affective Disorder does not just happen without rhyme or reason. Because there is a scienftic explanation for why people experience winter depression (i.e. chemical imbalances in the human body), there are also ways to minimize the effects and symptoms of SAD. According to the Canadian Mental Health Association, people can take the following steps to minimize their SAD symptoms:
- Light therapy – Also known as phototherapy, light therapy is believed to be an effective, safe and inexpensive treatment for SAD. To reap the benefits of light therapy at home, SAD sufferers can purchase a fluorescent light box (for about $200 to $400). The light therapy treatment requires you to sit under the light box for a certain amount of time. The usual recommendation for light therapy is 10,000 lux, where lux measures the intensity of the light. For a favourable response to light therapy, SAD patients should use the light box for about half an hour each day.
- Medication – Antidepressants have been proven to provide some people relief from SAD symptoms. Common antidepressants prescribed to treat Seasonal Affective Disorder include paroxetine (Paxil), sertraline (Zoloft), fluoxetine (Prozac, Sarafem) and venlafaxine (Effexor).
Beating the Winter Blues
There are a number of things that SAD sufferers can do at home to reduce the symptoms of SAD:
1. Exercise regularly – By exercising, SAD patients can relieve stress and anxiety that contribute to SAD. It will ultimately make them feel better about themselves and make it easier for them to face their SAD symptoms.
2. Eat right – The foods people put into their bodies have an incalculable effect on their physical and mental health. Making sure to get all the vitamins, minerals and other nutrients will make it easier for the human body to fight symptoms of Seasonal Affective Disorder.
3. Go outside and soak up the sun – Light therapy helps, but there’s nothing that beats natural sunlight and fresh air. People diagnosed with SAD should take advantage of sunny days and get as much sun and fresh air as possible. It will refresh them and as well as distract them from thinking about their SAD symptoms.
The bottom line is that people don’t have to suffer from seasonal depression. If they recognize the symptoms, they should talk to their doctors and discuss the best form of treatment for them. In most cases, the best treatment for Seasonal Affective Disorder is the combination of professional therapy and lifestyle changes.
Sources:
Mayo Clinic, "Causes" http://www.mayoclinic.com/health/seasonal-affective-disorder/DS00195/DSECTION=causes
Canadian Mental Health Association, “Seasonal Affective Disorder FAQ” http://www.cmha.ca/BINS/content_page.asp?cid=3-86-93-291#q4
St. Louis Psychologists and Counseling Information and Referral, “Seasonal Affective Disorder: What exactly is it?” http://www.psychtreatment.com/seasonal_affective_disorder.htm
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