It's a SAD Time of Year

It's a "SAD" Time of Year
It may be more than the winter blues or cabin fever

What is Seasonal Affective Disorder (SAD)?
Seasonal affective disorder (SAD) is a type of depression that occurs as the days grow shorter in the fall and winter. It is believed that some people react adversely to the decreasing amounts of light and colder temperatures.

How common is SAD?
As many as half a million people in the United States may have winter-onset depression. Another 10% to 20% may experience mild SAD. SAD is more common in women than in men. Although some children and teenagers get SAD, it usually doesn't start in people younger than 20 years of age. For adults, the risk of SAD decreases as they get older. Winter-onset SAD is more common in northern regions (such as Alaska), where the winter season is typically longer and more harsh.

What are the symptoms of SAD?
• Sadness
• Anxiety
• Irritability
• Fatigue
• Increased need for sleep
• Decreased levels of energy
• Weight gain
• Increase in appetite and/or craving for carbohydrates
• Difficulty concentrating
• Loss of interest in usual activities
• Withdrawal from social activities

What causes SAD?
The exact cause of this condition is not known. However, SAD seems to develop from inadequate bright light during the winter months. Researchers have found that bright light changes the chemicals in the brain. Exactly how this occurs and the details of its effects are being studied.

How is SAD treated?
For mild symptoms, spending time outdoors during the day can be helpful, as well as maximizing the amount of sunlight you're exposed to at home and in the office. Research also shows that light therapy is an effective treatment for SAD. Sometimes antidepressant medicine is used alone or in combination with light therapy.

How can I tell if I have SAD?
It is very important that you do not diagnose yourself. If you think you have symptoms of SAD, see your doctor for a thorough assessment. Your doctor will want to make sure that these symptoms are not caused by another form of depression or major medical illness.

Can I prevent the onset of SAD?
If you have been diagnosed with SAD, here are some things you can do to help prevent it from coming back:
• Try to spend some amount of time outside every day, even when it's very cloudy. The effects of daylight are still beneficial.
• Begin using a light box upon the onset of low sunlight (fall season), even before you feel the onset of winter SAD.
• Eat a well-balanced diet and include sufficient amounts of vitamins and minerals as recommended by the FDA. This will help you have more energy even though your body is craving starchy and sweet foods.
• Try exercising for 30 minutes a day, three times a week.
• Seek professional counseling, if needed, during the winter months.
• Stay involved with your social circle and regular activities. This can be a tremendous means of support during winter months.

Sources: Mayo Clinic: Seasonal affective disorder treatment, Choosing a light therapy box; Society for Light Treatment and Biological Rhythms: Q&A About SAD and Light Therapy; Mental Health America: Seasonal Affective Disorder (SAD); FamilyDoctor.org; MedlinePlus