More Than the Winter Blues

During this time of year, the time between sunrise and sunset becomes shorter, temperatures steadily drop, and time spent outside and with others decreases in frequency and duration. These changes can contribute to Seasonal Affective Disorder (SAD), a real disorder that impacts approximately three million people in the United States each year.

Seasonal Affective Disorder is more than the “winter blues.” According to the Mayo Clinic, SAD is a type of depression related to changes in seasons, typically fall to winter. While the exact cause is unknown, there are several contributing factors believed to escalate SAD.

• A decrease in sunlight during the winter months may disrupt your body’s internal clock (circadian rhythms) which can lead to feelings of depression.

• Reduced sunlight exposure can cause levels of serotonin (a brain chemical affecting mood) to drop, also causing depression.

• Melatonin levels can become unbalanced with the changing of the seasons which can impact sleep patterns and mood.

SAD symptoms may start out mild and become more severe as the season progresses. Often, these are symptoms not normally experienced during other times of the year. Common symptoms of SAD may include:

• Low energy

• Sleeping more than usual

• Feeling depressed most of the day

• Appetite changes, specifically craving foods high in processed carbohydrates

• Difficulty concentrating

• Feeling hopeless

Here are some recommendations that may help soften the effects of SAD:

• Prepare your mind for winter starting in the fall. Spend time chatting with friends and family, take part in enjoyable activities and hobbies, and engage in community organizations or clubs. Don’t wait until the cold days of winter; get into the habit now.

• Bright light therapy, using a light box, is often recommended for 20-30 minutes per day; preferably within the first hour of waking. Replacing light bulbs in your home with full spectrum bulbs and fully opening window coverings can also add light.

• Use an alarm clock with a dawn simulator. Instead of loud noises waking you up, the dawn simulator produces light that gradually increases with intensity, just like the sun.

• Change your diet. Eat healthier by focusing on foods high in Vitamin D like salmon, tuna, fortified milk, and egg yolks, and limit caffeine.

• Talking to your doctor is a good idea if you are struggling with SAD or any type of depression. Depending on the severity of your symptoms, an antidepressant may

  be warranted.

We can’t control Mother Nature, but there are ways to manage the impact she may have. While it may not be easy, don’t be afraid to reach out for help.