| To help battle SAD during the winter months, try taking a vacation to a warmer climate. |
Fighting the "Winter Blahs". A SAD Season?
The winter of our discontent" is a way of life for the estimated 10 million Americans with seasonal affective disorder, or SAD, a type of depression tied to the seasons.
People with SAD usually feel pretty good during the summer. But when the days shorten and the nights become long and cold, they slip into depressions that can range from mild to severe.
The sadness, anxiety, irritability and despair that SAD patients experience are similar to classic depression. There are, however, some major differences. Most depressed people lose their appetites and can't sleep. But patients with SAD often get hungrier than usual. They often crave high-carbohydrate foods, such as breads, pastas and sweets.
They also sleep more than usual--some up to 16 hours per night. But their sleep often is not restful and many are drowsy all day. SAD is diagnosed when a person experiences these symptoms for at least two consecutive winters, followed by nondepressed periods in spring and summer.
"SAD is a relatively new psychiatric diagnosis," said Pauline Massed, LICSW, a psychotherapist with Southcoast Health System. "There are many questions about SAD that are not fully answered. Despite the uncertainty, however, you can do something about the depression."
Light therapy is the treatment of choice for mild cases. Psychotherapy can help correct distorted thinking and maladaptive behaviors that often accompany depression. An evaluation for antidepressant medication is recommended for more serious cases.
Studies show that the winter depressions clear up within a week when the patient is exposed to bright light for two hours each morning. Most patients use a light box about five times brighter than the light in a well-lit office--about as bright as the light shining through a window on a fine spring day. The patient simply sits near the box and looks at the light for a few seconds every minute. The treatment continues through the winter.
No one is sure just what causes seasonal depression. Some researchers say it develops when a person's circadian rhythms--their internal clock--get out of phase with the season. If you are diagnosed with SAD, your doctor can help you determine which treatment is best for you.
Here are some suggested lifestyle changes to help battle SAD:
- Increase the amount of light in your home. Add lamps or skylights. Trim back brush and tree limbs that block sunlight.
- Walk outdoors on sunny days, even during winter.
- If possible, take winter vacations in sunny, warm climates.
- Experiment with sleeping less and limiting your intake of carbohydrates.
- Learn new ways to manage stress.
- Exercise regularly.