Seasonal Affective Disorder (SAD) is a seasonal form of depression usually seen in the fall and winter. It’s more common in women than in men, and affects at least 6% of the US population. Generally, people who suffer from SAD feel fine other times of the year. People who have the “blahs” or “cabin fever” don’t necessarily have SAD!
Common symptoms include:
- Social withdrawal
- Decreased energy and concentration
- Lethargy
- Increased appetite, carbohydrate craving, which might lead to overeating and weight gain
- Lack of interest in normally pleasurable activities
- Oversleeping
Doctors think SAD is caused by changes in our circadian rhythm, which regulates the body’s internal clock. The shorter days and longer nights disrupt our sleep-wake cycles, and the increased darkness elevates the hormone melatonin, making us more prone to sleep and depression. Reduced sunlight might also affect serotonin production, which enables depression.
What to do?
The American Psychiatric Association recommendations include exercise, counseling, light therapy and antidepressant therapies. The problem is that antidepressants need to be taken BEFORE daylight gets shorter, so you’d need to begin taking antidepressants in early October. And then you’ll need to taper off in the spring to avoid withdrawal symptoms.
Light therapy might be a more pleasant alternative, using a broad spectrum or full spectrum light that mimics daylight for 30-45 minutes a day, preferably when you first wake up. I’ve even read about light visors that you can wear around that increase your light exposure. There are safety precautions necessary. Check out the Circadian Lighting Association’s website for more information.
Diet can have some effect on SAD. Certain essential fatty acids, like omega-3s, might help depression. Find omega-3 fatty acids in cold water fish (like salmon, mackerel and herring/sardines) and certain nuts, as well as soybean, flax and canola oils. Also, avoid eating simple carbohydrates, like sugary foods and baked goods. In fact, a 1993 review of medical studies published in the “International Journal of Eating Disorders” that eliminating simple carbohydrates from the diet helped people with SAD better control their mood for a longer period. Of course, you should talk to your physician before completely eliminating sugars and simple carbohydrates from your diet.
Because SAD is related to sunlight, vitamin D might play an important role in reducing depression, so ask your doc about D and other supplements.
Finally, make an effort to be social and active! It might indeed be an effort, but laughing and “acting happy” can help you climb out of the doldrums.