Beating the Winter Blues

Winter with its cold winds, freezing temperatures and gloomy skies can make most people feel a bit depressed. But for some it is much more severe. They suffer through depression during the winter months, then with the warmth of spring, their depression dissipates.

This is the pattern of SAD – seasonal affective disorder.
SAD is a mood disorder that experts believe is caused by seasonal variations of light. According to Mental Health America, it affects half a million people every winter between September and April, peaking in December, January and February. The “Winter Blues” is thought to be a milder form of SAD affecting even more people.

The symptoms of SAD are depression, anxiety, mood changes, sleep problems (too much or too little), lethargy, overeating especially starchy and sweet foods, social problems and sexual problems. A diagnosis of SAD is made if the person has the symptoms for three consecutive winters and the symptoms disappear in the spring and summer.

Light, or the lack of it, is thought to be the cause of SAD. "People with SAD suffer from a lack of sunlight – they are literally ‘in the dark,’" said Dr. Raymond Crowel, Psy.D., vice president of mental health and substance abuse services, Mental Health America.
Experts believe that there is a shift in our “biological internal clocks” or circadian rhythm when the seasons change and the days are shorter. This can cause our biological clocks to be “out of step” with our daily schedules.

Melatonin, a sleep-related hormone secreted by the pineal gland in the brain, has been linked to SAD.  This hormone, which may cause symptoms of depression, is produced at increased levels in the dark.  Therefore, when the days are shorter and darker the production of this hormone increases.

 “In addition to the common symptoms – depression, sleep disturbances, cravings for starchy, sugary food – individuals suffering with SAD may experience problems in other areas of their lives,” said Dr. Crowel. “They may perform poorly at work. Their relationships may become troubled. They may withdraw and just want to be alone.”

Treatments for SAD include bright light therapy or phototherapy where a person remains in light up to ten times the intensity of normal domestic lighting up to four hours a day. For mild symptoms, spending more time outdoors during the day or arranging homes and workplaces to receive more sunlight may be helpful. In some cases, an antidepressant drug may be prescribed.

If you think you or someone you care for is having trouble due to seasonal affective disorder, depression or other mental health concerns, talk with your health provider about diagnosis and treatment options.