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Do You Feel SAD in the Winter?

If you find that you get depressed during the winter months, it may be more than just the winter blahs! In the late 1980's, researchers identified a medical disorder called Seasonal Affective Disorder (SAD.) It can affect adults, teens or children. (It can also occur with the summer season, although this is less common.)

Many people get more lethargic in the winter, due to shorter, colder days. People tend to eat and sleep more and exercise less than in summer months. But for persons with SAD, these actions are more pronounced. In addition to sleep and eating disturbances, they may feel depressed, hopeless, and anxious. They may withdraw socially, oversleep often, lose interest in activities they once enjoyed, and have difficulty concentrating or processing information.

Causes of this condition are not fully understood., although it appears to be linked to some kind of biochemical imbalance. One hypothesis focuses on melatonin, a light-sensitive hormone produced by the body and associated with sleep. Other hypotheses focus on the neurotransmitters serotonin and dopamine, which are chemicals that carry signals between nerve cells. A third theory speculates that it is our own circadian rhythm that just doesn't adjust to the change of seasons.

It is possible to treat SAD. The first step should be to see your doctor or a mental health provider to determine that you do have SAD. SAD is distinguishable by periods of depression occurring at the same time/season over two or more years; periods following this depression without depression symptoms (especially as the seasons change); and finding no other explanations for changes in mood or behavior.

Treatment can be as simple as spending more time outdoors or sitting close to bright windows. Light therapy is a major treatment. The majority of persons with SAD respond well to light therapy. Relief from symptoms usually comes within 2-14 days after therapy begins. This type of therapy is very specific and should be done under the supervision of a doctor, as there are specific guidelines for the type of light box you should use. (You can't just sit under the lamp by the couch and expect relief.) A health care provider may also recommend medications ( such as antidepressants) or even psychotherapy.

In additions to seeking professional help, there are some strategies that may help you to cope with SAD:

Try to get more exercise, especially outdoors, even if only for short periods.

Try to get more exposure to sunlight.

Try to eat more nutritiously, especially increasing your fruits and vegetables.
Spend time with people that you know care about you and can understand your condition.

For a complete information packet, district residents can call QVHD, 248-4528 or request on line, www.qvhd.org

For those of you with just the plain old winter doldrums, here are some suggestions from our staff to you: Plan a family reunion; plan a trip; redecorate a room with a fun theme; organize photo albums; take an adult ed course; have a theme party; go to the library and use their resources; repot houseplants; plan a spring garden; clean closets and drawers; rearrange a room; write long, overdue letters; get out and walk; exercise in the house; play a board game with your children, grandchildren or a neighbor, bake bread from scratch!

Quinnipiack Valley Health District
1151 Hartford Turnpike
North Haven, CT 06473

Phone. (203) 248-4528
Fax. (203) 248-6671
E-Mail. info@qvhd.org