Do you feel blue every time summer turns to autumn, and even well into winter? You may suffer from seasonal affective disorder (SAD). According to Mayo Clinic, SAD is a type of depression related to changes in seasons, and begins and ends the same time every year. Usually symptoms start in autumn and continue into winter. People with an opposite pattern have symptoms that begin in spring.
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The British National Health Service (NHS) lists the following symptoms of SAD:
1. A persistent low mood
2. A loss of pleasure or interest in normal everyday activities
3. Feeling irritable
4. Feelings of despair, guilt and worthlessness
5. Low self-esteem
6. Tearfulness
7. Feeling stressed or anxious
8. A reduced sex drive
9. Becoming less sociable
In addition to these symptoms, the NHS states that you may also:
10. Be less active than normal
11. Lack energy and be sleepy during the day
12. Sleep for longer than normal and find it hard to get up in the morning
13. Find it difficult to concentrate
14. Have an increased appetite – some people have a particular craving for carbohydrates and therefore end up gaining weight
What causes SAD?
According to MedicineNet.com, SAD seems to develop from inadequate exposure to bright light during the winter months. Although the exact cause remains unknown, the following factors, according to Mayo Clinic, may contribute to someone suffering from SAD:
Your biological clock (circadian rhythm)
The reduced level of sunlight in autumn and winter may cause SAD by disrupting the body’s internal clock and leading to feelings of depression.
Serotonin levels
A drop in serotonin, the neurotransmitter that affects mood, might play a role. Reduced sunlight can cause a drop in serotonin.
Melatonin levels
The change in season can disrupt the balance of the body’s level of melatonin, which plays a role in sleep patterns and mood.
Treatment options
Although symptoms usually improve once spring and summer arrive, treatment can help you feel better sooner and even prevent SAD from recurring.
According to WebMD.com, the following treatments can make a difference:
Light therapy
Also called phototherapy, it generally works well for SAD. You sit in front of a special box or lamp that gives out up to 10 000 lux of fluorescent light – more than 20 times brighter than most indoor light. Researchers think the light helps your brain make more serotonin.
Antidepressants
Selective serotonin reuptake inhibitors (SSRIs) are often the drug of choice for SAD, according to WebMD.com. A doctor might prescribe antidepressants before your symptoms start, as it could take weeks before you feel the effect. Examples include:
– Citalopram (Celexa)
– Escitalopram (Lexapro)
– Fluoxetine (Prozac)
– Paroxetine (Paxil)
– Sertraline (Zoloft)
Psychotherapy
Cognitive behavioural therapy can help you to learn skills to manage the disorder, like doing something positive and pleasurable every day in winter, to notice and change negative thoughts and to manage stress.
Vitamin D
Low levels of vitamin D may contribute to SAD. Supplementing your intake of vitamin D might help to ease symptoms.
What you can do
Get outside
When the sun is shining, that is. Or at least sit by a sunny window.
Exercise
It relieves stress and anxiety. About 20 minutes three times a week should be sufficient.
Get enough sleep, but not too much
Seven to nine hours will enable you to spend more hours awake.
PHOTO: iStock/ljubaphoto
