Have you ever dreaded the winter coming? Do you ever find yourself more irritable or lacking more energy than normal during the fall and winter months? If so you could be experiencing winter depression.
Seasonal Affective Disorder (S.A.D.) is the medical term that describes feeling more depressed as the days get shorter and you see less and less sunlight.
Light therapy by flosimage, on Flickr
According to the Modern Hygienist. Feb 2009 v5 i1 p6(1), “Depression can affect sleep, appetite and energy in either direction (up or down), but a consistent pattern is seen with SAD: usually appetite is increased, especially for carbohydrates (carbohydrate craving) and weight gain is common. Energy is decreased, and the person needs more sleep than usual. A person with SAD may experience sad or apathetic moods, or a lowered sense of general well-being.
Although SAD refers to a major depressive episode, mood related depression occurs along a spectrum of severity. Some people have only mild symptoms (“winter blues”) and others have serious depression and may even become suicidal.
The actual cause of SAD is not known, but there are a couple of theories. One theory focuses on the fact that when you are out in the sun less you are getting less vitamin D from the sun, and another theory focuses on the longer nights causing melatonin to be released into the body for longer periods of time, making your feel much more tired than usual.
The Diagnosis Dictionary from Psychology Today describes some symptoms of SAD.
Not everyone with SAD has the same symptoms, but common symptoms of winter depression include the following:
- Feelings of hopelessness and sadness
- Thoughts of suicide
- Hypersomnia or a tendency to oversleep
- A change in appetite, especially a craving for sweet or starchy foods
- Weight gain
- A heavy feeling in the arms or legs
- A drop in energy level
- Decreased physical activity
- Fatigue
- Difficulty concentrating
- Irritability
- Increased sensitivity to social rejection
- Avoidance of social situations
Treatment, according to Gayle Zieman in Clinical Reference Systems. Nov. 2008. v2008 i3 pNA, can be in the form of artificial light therapy, medicine, psychotherapy, or complimentary treatments.
Maintaining a healthy lifestyle is crucial to helping to control seasonal affective disorder. Staying physically and socially active is very important. Maintaining regular sleep and eating patterns will also help you.
To help prevent or reduce the effects of seasonal affective disorder:
* Between fall and spring get outside or near a window frequently each day.
* Exercise for at least 20 minutes every day, for example a brisk walk.
* Learn which activities make you feel better and do them.
* Talk to your family and friends.
* Eat a healthy diet with a low amount of starch (found in potatoes and bread).
* Do not drink a lot of caffeine.
* Do not abuse alcohol or drugs.
* Learn ways to lower stress, such as breathing and muscle relaxation exercises.
I’ve always dreaded winters since I suffer from winter depression. I have a lamp in my office that simulates daylight and it has helped tremendously, but that alone doesn’t work, as I’ve been reminded lately. We have to make an extra effort to go outside, exercise and talk with others even though we probably don’t feel like it. It’s worth the extra effort, to feel better. If you’ve had any experiences with SAD, feel free to comment on this post.