source |
Unfortunately, though, for some, these symptoms can be so
serious that they are considered to be indicative of a mood disorder. The
condition, marked by seasonal symptoms of depression, is known as seasonal
affective disorder (SAD). Prevalence estimates for SAD range from 0 to 9.7
percent, depending on the population studied (rates tend to be higher farther
from the equator) and the method used for diagnosis.
What are the symptoms
of SAD and how does it relate to depression?
The symptoms of SAD are the same as those of depression,
such as unhappiness, low energy, changes in sleep or appetite, poorer
concentration, and diminished interest in pleasurable activities. However,
people with SAD exhibit a connection between depressive symptoms and time of
year. For most people, this means that symptoms occur when days are shorter and
disappear when days are longer.
source |
What causes SAD?
One hypothesis about the development of SAD is that shifts
in daylight result in biochemical imbalances in the brain, which then impact
mood. For example, during dark hours, the body produces melatonin, a sleep
hormone linked to depression. So, during the winter, when the days are shorter,
the body produces more of this hormone than it usually does, potentially
causing people to feel a little more tired and depressed than normal.
source |
In addition, disruption of people’s “biological clocks” may
lead to feelings of depression. As the amount of daylight decreases, people’s
bodies may be more confused about when to be awake and when to be asleep. On
top of that, the hours of daylight do not always match up with the hours people
need to be awake for work and school. Having a biological clock that is out of
sync with one’s daily schedule can be troublesome.
What are the
treatments for SAD?
One of the most common and helpful treatments for SAD is
light therapy. With this option, people sit in front of a bright light for around
30 minutes daily, usually in the morning. To be beneficial, light therapy must
involve the use of lamps specially designed to emit the proper intensity of
light. Sitting close to these special lamps can limit the secretion of
melatonin in the brain, helping to improve mood. Though these lights can be
expensive, they are easy to incorporate into daily life, as people can read and
do other activities in front of them.
People have also found that greater exposure to natural
sunlight is beneficial. It often helps people to change their schedules and
workspaces to achieve this. For example, going for a walk outside in the
morning or trying to work in front of a window can both increase exposure to
natural light. For people like college students who tend to sleep in and stay
up late, it may be better in the winters to shift sleeping patterns earlier in
order to take advantage of daylight.
source |
Exercise in general helps improve mood, and for people
suffering from SAD, exercise outside is doubly helpful in that it also
increases exposure to the sun. Therefore, in the winter, it may be better to
run outside early in the morning or during lunch breaks than to hit the gym
after work when it’s already dark outside. For those of you who have to shovel
snow, try to do it during the day and consider improved mood to be a potential
bonus of this chore!
Finally, typical treatments for depression, such as
psychotherapy and antidepressants, have also been effective in treating SAD. Often,
multiple treatment options are used in conjunction in order to optimize
results. Of course, if you think you may be suffering from SAD, it is important
to discuss symptoms and treatments with health care professionals. They can
help you with a treatment plan that is best for you and your lifestyle and
ensure that your symptoms are not mistaken for those of a more serious
condition.
One of the most important points to remember about SAD is
that it is a manageable condition with some very easy-to-implement treatment
options. For people who know they suffer from SAD or even the subclinical
version known as “winter blues,” they
can take preventative measures in the fall. Exercising outside and adopting
early to bed, early to rise sleeping patterns can help prevent symptoms before
they even begin.
As we wait for the days to get longer and look forward to sunsets that occur after dinner, try to enjoy the sunlight when you can and exercise outside. Hopefully you will be able to make it through (and even appreciate) the winter!
As we wait for the days to get longer and look forward to sunsets that occur after dinner, try to enjoy the sunlight when you can and exercise outside. Hopefully you will be able to make it through (and even appreciate) the winter!
Do you experience the winter blues? What are some techniques you use to elevate your mood in the fall and winter? Let us know in the comments!
Further reading:
Lurie, S. J., Gawinski, B., Pierce, D., & Rousseau, S. J. (2006). Seasonal affective disorder American Family Physician, 74 (9), 1521-1524
Rosenthal NE (2009). Issues for DSM-V: seasonal affective disorder and seasonality. The American journal of psychiatry, 166 (8), 852-3 PMID: 19651748
Thanks for the straightforward and enjoyable explanations. Fortunately, I'm one of those people who is unaffected by SAD, even during six full winters in Fairbanks, Alaska. Some of my graduate students, however, were unusually impacted, reaching a condition bordering on waking-hibernation. Were I do clinical research on this topic, I'd opt for a high-latitude setting.
ReplyDeleteThank you for reading! SAD is particularly pronounced among students, I'm guessing because of their sleep habits. Students far from the equator might be the best population to study if one is looking for high rates. Glad to hear you don't feel affected in Alaska!
ReplyDeleteThere is one other technique I'm hoping to try: taking a trip to Hawaii. Let me know if you need a test subject. CMA
ReplyDeletePerfect!! I tried that last year, and it worked wonderfully. I'll let you know once I get the research funding for that :)
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