Seasonal Affective Disorder
This month marks the end of Daylight Saving Time for much of the country. For some it means an extra hour of “shut-eye” while others will bemoan the fact that it’ll be dark outside by the time they leave work. Either way, the transition from late autumn to winter can affect people’s mood, health and body clocks, as well as sleep patterns. In fact, this time of year and the expectation of long winter nights for some can lead to symptoms of Seasonal Affective Disorder (SAD). Symptoms of SAD are usually the same as with depression and may include
- Increased appetite with weight gain (weight loss is more common with other forms of depression)
- Increased sleep and daytime sleepiness (too little sleep is more common with other forms of depression)
- Less energy and ability to concentrate in the afternoon
- Loss of interest in work or other activities
- Slow, sluggish, lethargic movement
- Social withdrawal
- Unhappiness and irritability, grumpiness
- Crave more carbohydrates
According to another item in the Web MD web article on SAD, symptoms come and go at about the same time each year. For most people with SAD, symptoms start in September or October and end in April or May. As noted in a recent Web MD article, from 2010, Seasonal Affective Disorder, or SAD, is a type of depression that affects a person during the same season each year. If you get depressed in the winter but feel much better in spring and summer, you may have SAD.
Anyone can get SAD, but it is more common in:
People who live in areas where winter days are very short or there are big changes in the amount of daylight in different seasons.
People between the ages of 15 and 55. The risk of getting SAD for the first time goes down as you age.
People who have a close relative with SAD.
What causes SAD?
Experts are not sure what causes SAD, but they think it may be caused by a lack of sunlight. Lack of light may upset your sleep-wake cycle and other circadian rhythms. And it may cause problems with a brain chemical called serotonin that affects mood.
How is SAD diagnosed?
Further discussed in this informative Web MD article, it can sometimes be hard to tell the difference between nonseasonal depression and SAD, because many of the symptoms are the same. To diagnose SAD, your doctor will want to know if:
- You have been depressed during the same season and have gotten better when the seasons changed for at least 2 years in a row.
- You have symptoms that often occur with SAD, such as being very hungry (especially craving carbohydrates), gaining weight, and sleeping more than usual.
- A close relative-a parent, brother, or sister-has had SAD.
How is it treated?
Doctors often prescribe light therapy to treat SAD. There are two types of light therapy:
- Bright light treatment. For this treatment, you sit in front of a “light box” for half an hour or longer, usually in the morning.
- Dawn simulation. For this treatment, a dim light goes on in the morning while you sleep, and it gets brighter over time, like a sunrise.
Light therapy works well for most people with SAD, and it is easy to use. You may start to feel better within a week or so after you start light therapy. But you need to stick with it and use it every day until the season changes. If you don’t, your depression could come back.
Other treatments that may help include:
- Antidepressants. These medicines can improve the balance of brain chemicals that affect mood.
- Counseling. Some types of counseling, such as cognitive-behavioral therapy, can help you learn more about SAD and how to manage your symptoms.
If your doctor prescribes antidepressants, be sure you take them the way you are told to. Do not stop taking them just because you feel better. This could cause side effects or make your depression worse. When you are ready to stop, your doctor can help you slowly reduce the dose to prevent problems.
You may feel better if you get regular exercise. Being active during the daytime, especially first thing in the morning, may help you have more energy and feel less depressed. Moderate exercise such as walking, riding a stationary bike, or swimming is a good way to get started.
Because your mental health is as important as your physical health, KLF Counseling and Consulting, PA and Wilcox Psychiatric Solutions provides 24/7, anonymous online self-assessments to check for symptoms of depression and other mood and anxiety disorders. The screenings are available at:
Take a step toward healthy living both by day and night and take a screening. You will receive immediate, customized feedback as well as the opportunity to schedule an appointment for further evaluation if necessary.
Here are some resources that may help you get better sleep, learn more about depression, improved mental health,
Information about Getting Better Sleep
Determine Your Personal Circadian Rhythm
Sleep Hygiene Information