What is Seasonal Affective Disorder?
Seasonal Affective Disorder, known as SAD, is a depression that occurs the same time every year. Both children and adults can experience the symptoms. Most people experience the effects from autumn through winter. There are a minority who are challenged by the symptoms in early spring or summer. The symptoms of the winter depression may include: depression, hopelessness, anxiety, loss of energy, weight gain, difficulty concentrating, social withdrawal, lack of interest and enjoyment of activities, increased desire for carbohydrates, and increased sleeping time.The symptoms for the spring/summer affective disorder may include anxiety, trouble sleeping, irritability, agitation, weight loss, and poor appetite.
It is not unusual to have “down” or “irritable” days but when it persists for numerous days and weeks, and coincides with seasonal change, it is beneficial to take an inventory of recent years and similar patterns. You may find a repetition occurring. Students’ grades may drop, attention decreases, work productivity is diminished, projects are an effort, and there is a general feeling of hopelessness and unrest. It is important to first rule out possible physical conditions. Consult your physician and be sure to arrange routine blood work. Thyroid imbalances, for example, can cause depression or anxiety depending on the condition.
Why does Seasonal Affective Disorder occur?
Focusing this answer on the fall/winter form of SAD since it has the highest occurrence, there are several possible reasons. The reduced amount of sunlight disrupts the internal clock in human beings. This causes a disruption in the circadian rhythm thus leading to depression, low energy, and reduced productivity. Circadian rhythm refers to the biological process that is present in all living creatures including plants. While the rhythms are “built-in” they are adjustable by external conditions such as sunlight. See: www.en.wikipedia.org/wiki/Circadian_rhythm .
Another explanation for the occurrence of Seasonal Affective Disorder is a drop in the brain chemical, serotonin, which is a neurotransmitter that affects mood. Reduced sunlight can cause a drop in serotonin levels which triggers depression. Similarly, melatonin, a natural hormone in the body, can drop in its level with seasonal change. This then affects sleep and mood.
Is treatment important and what are the options?
There are various degrees of Seasonal Affective Disorder and it can fluctuate depending on the individual and the surrounding conditions. For example, long periods of grey days coupled with lowered self-esteem from decreased productivity and social isolation can lead to a serious mental state that requires immediate attention. These serious states can include suicidal thought, substance abuse, social withdrawal, and difficulties at school and work. Treatment to prevent these conditions is important and needs to be taken seriously. Many individuals and physicians are not proactive in treating the condition, waiting until they are into the throws of the symptoms. If you can imagine being in a well. The deeper you are in the well the more time and energy it takes to get out. However, if safe guards are put in place beforehand it can prevent the plummet. Most important is to start treating the depression when you realize it is hindering your daily living.
Here are some suggestions for treatment:
- Grab time in the sun when it is shining. Get fresh air. Exercise. Eat healthy.
- Discuss an anti-depressant with your physician in the early fall and begin taking it before the SAD symptoms become obvious to you. These anti-depressants may include Zoloft, Paxil, Wellbutrin, and Effexor. Be patient if you have to try a couple before finding the right one for you. It is important to be in discussion with your physician during this time.
- To correct sleep disturbances a natural Melatonin supplement may be beneficial. Be sure to purchase a high quality supplement and to take it as suggested.
- Introduce “Light Therapy” into your daily routine. The proper light box resets the circadian rhythm that has been disrupted by the reduced sunlight. It is often used on a daily basis for a short period of time each day. People discover results in anywhere from 3-5 days to two weeks. Again, it is important to begin these treatments as early into the season as possible for the most benefit. Some individuals use them all year. Be sure to buy a truly beneficial light box for the treatment of SAD. This is not a time to reach for what is the least expensive only to find it isn’t helping to relieve the symptoms. A great informational website on light therapy is www.psycheducation.org/depression/LightTherapy.htm. Take the time to do the inquiring. I have been impressed with the research and information provided by the Center for Environmental Therapeutics, www.cet.org/eng/Index_ENG.html . CET provides a wide array of insight on SAD. They also have a research division that provides information on how to use light therapy, preferred brands, types of lights and self assessment tools at www.chronotherapeutics.org. On their site they recommend “The Daylight Simulator” by Uplift Technologies, Inc.
- Utilize the professional services of a mental health provider. A Licensed Professional Counselor (LPC), a Psychologist (PsyD) or a Licensed Clinical Social Worker (LCSW) are examples of the professions who can give you support as well as techniques to get you through the difficult time of depression or anxiety.
Conclusion
We are at that in-between seasonal time. Our internal gauge isn’t sure whether to let go of summer and slide into autumn or to grasp onto the last bits of warm weather ignoring what is around the corner. It may seem to be an odd time for discussing Seasonal Affective Disorder but for those who experience the symptoms it is the perfect time to begin being proactive and designing your plan for the winter months ahead.
Additional Resources:
www.mayclinic.com/health/seasonal-affective-disorder/DS00195
www.ncbi.nlm.nih.gov/pubmedhealth/PMH0002499/