Feeling blue? Maybe you have SAD

When a good friend of mine first approached me and told me she had “sad” I jumped all over her grammar.

“No, you ARE sad,” I said.

“No, I have SAD: Seasonal affective disorder.” She began to tell me how for years she experienced increased feelings of depression in the winter time and absolutely loathed her life from November to February.

I wasn't sure if what she was describing was an actual disorder or something that some psychologist decided to cook up for fun. Of course I hated winter: driving in the snow, freezing my back end off when ever I took the dog out for a walk, and those nights when it's pitch black by 4pm... ugh. That didn't mean I had SAD – did it?

SAD Symptoms

Some of the symptoms of SAD include:

• Oversleeping
• Difficulty waking up each morning
• Overeating (weight gain)
• Lack of energy
• Withdrawal from social opportunities (such as being with friends and family)
• Concentration problems

These things certainly do detract from the pleasures we experience in life, which is why SAD sufferers are left feeling depressed and having a general pessimistic view on life.

What causes SAD?

Evidence strongly suggests that the onset of SAD is due to a lack of natural light, though there are other factors which may cause or contribute to this disorder, such as:

• Reduced light sensitivity
• Hormonal disruptions (particularly involving our thyroid)
• Changes in barometric pressures and increase in precipitation (rain/snow)
• Lower temperatures may disrupt our natural circadian rhythms
• Personality and psychological traits contribute to SAD

How can we treat SAD?

The most popular form of treatment for SAD is light therapy. It is suggested that receiving light therapy in the morning for any where from 30 minutes to 1 hour will lift both your mood and your energy levels. Should this treatment prove effective, it is recommended that you continue to use light therapy throughout the winter time, or for as long as the symptoms of SAD present themselves. SAD lights, light therapy visors and light therapy boxes are commercially available.

For some, simply getting out during daylight hours and exercising is enough to help treat their SAD. Both the light exposure and that expulsion of energy wil help elevate your mood and reduce any anxious and irritable feelings.

It is important to be receiving enough Vitamin D during these months (the “sun” vitamin). If you are not able to get outside and get active, consider taking supplements to ensure that you are receiving enough of this vitamin.

There are medical options as well, such as antidepressants (specifically SSRIs) and Modafinil which may be used in conjunction with light therapy.

What ever treatment you use, it is important to recognize that you do not need to live through yet another miserable winter. There are several treatments available, and more are being discovered by the day as SAD becomes more prevalent in our society. Consult your doctor or health care practitioner for more information on SAD and how to receive a proper diagnosis.

photo by Marinka van Holten