Dealing with Seasonal Affective Disorder

By superadmin | February 27, 2020 |

Winter is a gloomy time. The constant darkness so early in the day—seemingly before the day even gets started—wears on everyone, including me. That said, some people feel more than bad during these cold, dark days. Some suffer from Seasonal Affective Disorder (SAD), a disorder that’s common in the winter and that’s very similar to depression.

All About SAD

One to two percent of people experience Seasonal Affective Disorder, and young people and women are the most likely to suffer from symptoms. Your sleep-wake cycle (also called your circadian rhythm) is thrown off in the winter because the sun isn’t out as long, and hormones such as melatonin and serotonin aren’t released at the right time (or at all). Melatonin regulates sleep, but on a wintry day, your brain may produce too much melatonin, making you feel drowsy and fatigued. Serotonin, meanwhile, is a mood regulator. Having your serotonin off-kilter means depressive apathy is more likely, and effects can be as wide-ranging as limited appetite and inhibited memory. I can’t imagine being unable to sleep as well as unable to eat anything—I’d burn out in no time. That’s what people with SAD feel all winter.

Coping with It

If you do suffer from SAD, you have several options to approach treatment. One simple option is to go outside on sunny days. Natural sunlight is a free (though more limited) resource that has been shown to improve symptoms. Exercising outside is a good way to get more sun while getting rid of that tired, fatigued feeling you’ve had for a while. For times when you can’t get out as much as you’d like, appropriate indoor lighting helps you maintain a steady mood. Buying different types of home lighting fixtures can turn your home into a brighter, warmer place.

Engaging in phototherapy at certain times of the day (such as in the morning) has also been shown to improve mood by providing you with the light your body is craving. Your individual circadian rhythm and your doctor’s advice will determine how long you undergo phototherapy. One device—a dawn simulator—simulates the rising sun as you wake, and another—a light box—projects intense light near you. Sitting in front of a light for half an hour may seem odd, but these treatment devices are effective. These types of light work to restore your circadian rhythm and balance out your melatonin and serotonin production.

For some people, a combination of therapy and medication may be appropriate. Cognitive-behavioral therapy has been shown to address the negative, self-critical thoughts associated with SAD, and medications that treat depression target the same hormones, specifically serotonin, that hinder people with SAD. Other than that, making sure you’re eating well and reaching out to people who know you will help this hard season pass.

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