How to Cope With Seasonal Affective Disorder

By: Jennifer Jope for Body1

Turning the clocks back an hour in October gives us some extra sleep, but with it can come the winter blues. As the days get shorter, many of us go into hibernation mode and can feel lethargic. But for others, despite the short days, the fall and winter months feel longer than ever because they suffer from Seasonal Affective Disorder.

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Ways to cope with SAD: Increase exposure to sunlight. Take a walk outside or sit near a window. Exercise regularly Maintain a positive attitude when winter approaches. For more severe symptoms, bright light therapy is effective. Expose yourself to very bright light (from a special fluorescent lamp) between 30 and 90 minutes each day during the fall and winter months. For more severe symptoms and if prescribed by a doctor, antidepressants may help.

Seasonal Affective Disorder, commonly referred to as SAD, is a specific form of depression. While most of us experience sadness and “the blues,” from time to time, people with SAD experience depression and other symptoms typically during the fall and winter months, when there is less daylight. According to the National Mental Health Association, the possible cause of SAD is related to melatonin, a sleep-related hormone secreted by a gland in the brain. The hormone, which may cause symptoms of depression, is produced at increased levels in the dark. With shorter and darker days, it is likely that melatonin production increases.

“Winter blues are much more time-limited and don’t involve as many symptoms as Seasonal Affective Disorder,” said Douglas Jacobs, M.D., member of the American Psychiatric Association and associate clinical professor of psychiatry at Harvard Medical School.

While one may feel down for a few days throughout the month, Jacobs said SAD affects energy as well as sleep and tends to reoccur.

According to the APA, symptoms can range from mild to moderate and can become severe. The symptoms can include fatigue, lack of interest in normal activities, social withdrawal and craving foods high in carbohydrates and weight gain.

The NMHA also lists hopelessness and sadness, irritability, difficulty concentrating and sleeping for long periods of time as symptoms. Symptoms associated with SAD also differ slightly from some other types of depression. While there are certain forms of depression that cause people to experience insomnia or lack of appetite, SAD typically makes people feel sleepier and eat more. Another difference between SAD and other forms of depression is suicidal thoughts. In general, people with SAD do not become suicidal, Jacobs said. However, being diagnosed with SAD does not prevent someone from having suicidal thoughts. Jacobs stresses that medical help should be sought if suicidal thoughts are occurring.

Although there are no hard statistics on how many Americans suffer from SAD, the APA states that between 10 and 20 percent of the country’s population may suffer from mild symptoms associated with the depression disorder. Women also appear to be more susceptible to SAD. Between 70 and 80 percent of those with SAD are women.

Jacobs explained that women are more susceptible to depression, in general. This is likely due to hormonal changes, pregnancy and stresses placed on women in society.

Most adults first experience SAD between their mid-20s and the mid-30s. Lifestyle may also have something to do with SAD. It has been found that people who work in office buildings for long periods of time with access to few windows may experience SAD year-round.

Before determining if you suffer from Seasonal Affective Disorder, Jacobs said it is important to be evaluated by either a mental health professional or primary care physician. He noted that there are instances where medical conditions, such as a thyroid problem or diabetes, mimic SAD symptoms.

“It is important to have an evaluation,” Jacobs said.

While there is not one specific test to diagnosis SAD, Jacobs said doctors will typically conduct a biochemical test to rule out any underlying medical conditions. If no medical problems are found, doctors will continue to evaluate the symptoms of the patient.

Family history also plays a role in the disorder. Jacobs said SAD is hereditary. However, this means someone with a family member diagnosed with SAD has a predisposition toward the disorder, but it doesn’t automatically mean SAD is inevitable.

More information about Seasonal Affective Disorder can be found at the American Psychiatric Association or at the National Mental Health Association.

Last updated: 28-Dec-05