Seasonal Affective Disorder
by Kim Birmingham, LMSW
It is ironic that at a time of year when we are surrounded by Christmas lights and many of us celebrate the coming of the "Light of the World" that some among us would be experiencing their greatest period of darkness. Yet, an estimated 2-10% of Americans (American Association of Osteopathic Medicine), begin to show symptoms of something called Seasonal Affective Disorder with the onset of the late Fall.
Seasonal Affective Disorder (SAD) is a form of depression that occurs in the Winter months when there is less natural sunlight. The depression must occur for at least two consecutive winters before a diagnosis is warranted. Symptoms build slowly and are similar to other forms of depression including: fatigue, depressed mood, crying spells, irritability, trouble concentrating, overeating (especially carbohydrates), body aches and loss of sex-drive. Research shows that more women than men suffer from SAD. In addition, the farther away you live from the equator the more likely you are to experience this form of depression. Your risk also increases with age; it is rare to suffer with SAD before the age of 20.
The National Institute of Mental Health has concluded that most cases of SAD are caused by body rhythms that have "gone out-of-sync with the sun." A biochemical imbalance in the brain prompted by shorter daylight hours disrupts the internal clock. People with an existing mood disorder are at higher risk. Like many mental health issues, SAD may have a genetic link. There has been some discussion that SAD is linked to people with lower levels of vitamin D.
If you think you are suffering with SAD, as with any form of depression, it is important that you seek professional help. Traditional treatment for depression including anti-depressants and cognitive-behavioral therapy can be helpful. Research has shown that many people also respond to a low-dose of the hormone melatonin taken at a strategic time during the day as well as some form of bright light therapy. As with any depression, good self-care is vital, including a daily exercise program (preferably outside when possible), a well-balanced diet that includes a lot of vitamin D and vitamin B, and at least seven to eight hours of sleep per night. Avoiding isolation and engaging in fun group activities can be helpful as well to beat your winter blues.
If you or someone you know suffer
from Seasonal Affective Disorder,
let Perspectives Counseling Centers help.
