Home > Health Information > Depression > Seasonal Affective Disorder: More than the Winter Blues
 What is Seasonal Affective Disorder?
Seasonal affective disorder (also called S.A.D.) is a type of depression that follows the seasons. The most common type of S.A.D. is called winter depression, and usually begins in late fall or early winter and goes away by summer. S.A.D. affects many people in northern latitudes in winter, and is usually treated with bright light, typically in the morning. Researchers believe that S.A.D. symptoms stem from daily body rhythms that have become out-of-sync with the sun. Winter’s late dawn and early dusk can impact our bodies’ ability to regulate melatonin, a naturally produced hormone that re-sets the brain's central clock and helps the light/dark cycle regulate the sleep/wake cycle. When this cycle goes awry, some people develop S.A.D.
What are the signs and symptoms of Seasonal Affective Disorder?
People diagnosed with S.A.D. often experience a combination of the following symptoms:
- Increased sleep
- Increased appetite
- Decreased concentration
- Weight gain
- Carbohydrate craving
- Fatigue/inability to carry out normal routine
- Feelings of misery, guilt, low self-esteem, despair, apathy
- Irritability
- Avoidance of social contacts ("hibernation" syndrome)
- Increased susceptibility to stress
- Decreased interest in physical contact and sex
Is Seasonal Affective Disorder treatable?
Yes, a number of treatments exist for SAD. These include light therapies, medication, and counseling or psychotherapy. Treatments using bright light -boxes are the most effective, leading to an 85% success rate. In these cases, the patient sits near a specially designed light, many times brighter than normal office lighting, with their eyes open and unshielded, but not directly staring at the lights, for 30 – 60 minutes. Reading a book or magazine, or just sitting in a chair facing the light about two feet away is all that is necessary. Light therapy may take several weeks to take full effect though some improvement should be noted within a week. It should be continued until natural daily light exposure becomes sufficient, usually during spring.
If symptoms do not improve, increasing the treatment up to 45 minutes a day, or using briefer periods twice a day, may be worth trying. Daily, or almost daily, treatment is likely to have the best effect. You may find it helpful to increase the length of exposure during the darkest winter months. Since symptoms may return after cessation of treatment, many S.A.D. sufferers find repeated treatment periods during the fall-winter season most effective.
Where can I find help for Seasonal Affective Disorder?
Hall Health Center’s Mental Health Clinic offers FREE light therapy to the University community. Simply call 206-543-5030 to set up an appointment and schedule a time with the light box.
Is light therapy safe? Are there any side effects?
The side effects of light therapy are uncommon and generally mild, and can include irritability, eyestrain, headaches, dry eyes or insomnia. By reducing the period of daily treatment or sitting farther from the light, you can usually eliminate these symptoms. Research to date has found no indication that exposure to light therapy devices can harm the retina or in any way cause or accelerate eye disease.
How can I prevent SAD?
There are several things you can do to help prevent and/or manage the symptoms of Seasonal Affective Disorder.
Exercise: Regular physical activity helps fight fatigue and depression, especially if you exercise during the day or near light sources. Keep in mind that outdoor light, even when the sky is overcast, is often brighter than light boxes, so an hour spent outside during the day can help ease symptoms of SAD and prevent episodes of depression. Find an outdoor hobby that you can enjoy throughout the winter months such as skating, skiing or walking.
Seek the sun: Even during the winter months, go outside as often as possible. Even weak sunlight and light reflected off snow can increase your exposure to light and help ease symptoms of SAD. Arrange your home and office to maximize your exposure to light, and look for sunlit windows for reading, eating, or working.
Take a holiday: We've all experienced these long Washington winters... if you can, go south for a week's holiday to enjoy a dose of sunlight.
Be aware of your moods: Self-awareness can alleviate some of the feelings of distress during these seasons. Be aware of your moods and energy level and attempt to maintain perspective. If you notice some of your symptoms appearing or recurring, call Hall Health Center at 206-543-5030 to talk to someone about your experience. Remember: you're not alone. If you are experiencing feelings that are greater than mild depression, do not be afraid to ask for help. Talk to your friends, your family, and your doctor. Using your support network can help decrease your feelings of isolation or depression.
How can I find more information about S.A.D. and its treatment?
More information can be found at the following websites:
Seasonal Affective Disorder (Academy of Family Physicians)
Seasonal Affective Disorder (SAD) (Mayo Clinic)
Properly Timed Light, Melatonin Lift Winter Depression by Syncing Rhythms (National Institute of Mental Health)
Seasonal Affective Disorder (MedlinePlus)
Authored by: Rebecca Greenberg, Psy.D.
Last updated: 12/2/09
Last reviewed: 12/2/09 |
