Self-help Articles

by Marlene M. Maheu, Ph.D.

As the long nights of winter envelop us, many of us start to feel blue. But, that sinking feeling may not be just a normal reaction to the approaching chill of winter. For millions, it's a form of major depression called seasonal affective disorder, or SAD. More familiarly, SAD is also called the "winter blues." The good news is that you can beat the winter blues with a little planning and good follow-though.

Seasonal affective disorder affects about 10 million Americans, and health officials estimate that another 25 million suffer from a milder form of SAD.

For most people, seasonal affective disorder usually begin in October and lasts until March or April. The worst symptoms peak in December, January and February.

SAD doesn't typically affect people under 20 years old. From 70 to 80 percent of those who suffer from this illness are women. To be officially diagnosed with SAD you must have had the symptoms for at least three consecutive years and the symptoms must lessen in summer.

Common symptoms of SAD are similar to those of major depression. They differ for different people, but in general, they include behavior patterns from the following list:

• depressed mood
• oversleeping
• hopelessness
• lack of energy
• overeating (especially carbohydrates and sweets) and weight gain
• guilty feelings
• memory or attention and focus problems
• thoughts of suicidal
• social isolation or a lack of interest in social interaction

One of the most interesting characteristics that distinguishes this form of depression from other forms is an intense craving for carbohydrates or sweets. Another differentiating factor is that for many (but not all) people suffering from SAD, symptoms also aren't related to any life event, such as job loss or loss of a loved one. Of course, the loss of a job will certainly make SAD worse when it is already brewing.
What Causes Seasonal Affective Disorder?

Doctors aren't entirely sure, but the main theory is that a lack of sunlight is involved. According to the National Institute of Mental Health (NIMH), the long days of darkness in fall and winter influence the secretion of a substance called melatonin, which is controlled by the pineal gland in the brain.

Melatonin is much more important than previously thought, and is now seen as being responsible for the sleep-wake cycle and other daily rhythms in the body. When this hormone's production is affected by longer nights and less sunlight in autumn and winter, it throws daily body rhythms out of sync and disrupts chemicals in the body that influence mood, such as serotonin.
Treatments for Seasonal Affective Disorder

Interestingly enough, the newest and most often recommended treatment for SAD is light therapy. This treatment uses a box that emits light which approximates normal daylight, and has been thoroughly researched worldwide, with positive results. One of the most appealling things about this particular treatment is that it does not involve medication.

Without medication then, the light box alters the biochemistry in the brain by regulating serotonin and melatonin, two crucial neurotransmitters that significantly influence emotions in the brain. Neurotransmitters help the body carry impulses from one cell to another, so when they are missing, crucial processes just don't occur as are needed. For people who do not have a light box, some benefit can often be found by exposing your eyes (not your skin) to early morning light. Such regular exposure improve mood and relieve the symptoms of seasonal affective disorder.

More ideas to help you overcome seasonal affective disorder:

• Spend 10 - 15 minutes outside midday to soak up some rays of the sun and boost your body's natural production of vitamin D to increase serotonin levels in the brain;
• Taking a melatonin supplement - try taking it around late morning, lunchtime or early afternoon to see which schedule gives you the most relief;
• Taking a vitamin or mineral supplement (under medical supervision). You may want to talk with your physician about including a vitamin B complex, vitamin D, and/or iron;
• Using a "light therapy box" at work to fight seasonal affective disorder if you don't have time to do it at home before getting put the door to get to work.

If you decide to try a light box, for the best results, the Mayo Clinic recommends choosing a light therapy box that:

• is portable
• is designed specifically for treating SAD (not all are)
• uses a UV-light filter to protect your eyes and skin
• has a 10,000 lux intensity even at two feet away
• uses LED instead of fluorescent or incandescent
• shines the light above your eyes, not directly at them
• has a "dawn simulator"

be sure to read the instructions that come with therapeutic light boxes. You might want to note that light therapy boxes have been shown to have side effects, despite the fact that they usually the symptoms are often only short term. The symptoms typically involve headaches, nausea, and vision problems. If you are wanting this type of treatment, be sure to discuss your options and symptoms with your treating professional, too.

About the Author:

Dr. Maheu is an author, speaker, and researcher. She is the founder and Editor-in-Chief of SelfhelpMagazine.com