Take the “SAD” out of Seasonal Affective Disorder

Circle of Wellness — Mental
Take the “SAD” out of Seasonal Affective Disorder
Sheri Stock

If you’ve been feeling particularly gloomy this winter, it may be more than just a case of the “holiday blues”. According to the Mood Disorders Society of Canada, approximately 2-4% of Canadians experience Seasonal Affective Disorder.

This sub-type of depression typically begins to manifest itself in early adulthood,and women, in particular, have been found to be at an increased risk.

Seasonal Affective Disorder (S.A.D.) strikes during the wintertime and is usually followed by a period of remission lasting until the next year’s winter. While there are a number of hypothesized reasons for the development of S.A.D., the most widely accepted cause is an imbalance of a hormone called melatonin, which controls biological rhythm. The winter months bring about shorter days and consequently significantly less sunlight hours. The body needs sunlight in order to keep melatonin levels stable. It is the overproduction of melatonin that is thought to result in S.A.D.’s symptoms. Another chemical called serotonin has been implicated, and many with Seasonal Affective Disorder tend to show reduced retinal sensitivity to light.

The symptoms of S.A.D. often overlap with those of Major Depression, including depressed mood and loss of interest in previously pleasurable activities. There are also several characteristic symptoms of Seasonal Affective Disorder, such as feelings of intense hunger, craving carbohydrates and excessive sleeping.

It is important to note that other medical conditions such as mononucleosis or hypothyroidism can induce similar symptoms, and therefore, they should be ruled out before treatment is sought.

Once diagnosed with Seasonal Affective Disorder, it is imperative to seek treatment measures as soon as possible in order to avoid serious impacts on social and occupational functioning. While there are no proven methods to prevent the development of S.A.D., there are several ways to prepare for its arrival and lessen its intensity.

The most commonly used intervention is phototherapy, which for many is seen as their “light” at the end of the tunnel. Light boxes, visors and lamps are a convenient and prescription-free way of mimicking the effects of natural light that cannot be provided from regular household lighting. Exposure to such bright light reduces melatonin’s production, and studies have shown its effectiveness in reducing depressive symptoms. Light therapy must be used with caution, and one should never look directly into the light. Phototherapy has been proven to be quite effective with the appropriate combination of intensity, duration and timing, especially when started in the months prior to the winter season.

For those who find phototherapy ineffective or too time-consuming, a class of anti-depressants called SSRIs (selective serotonin reuptake inhibitors), have also been proven successful for some because they increase serotonin levels.

The effects of psychotherapy have also shown therapeutic results. Identifying the stressors in your life and addressing any interpersonal negativity can help counteract the depressive symptoms.

Other helpful changes can be incorporated into one’s daily life such as outdoor exercise and a balanced diet, which are both mood enhancers. Maximizing exposure to sunlight is also particularly useful for those with milder forms of Seasonal Affective Disorder. The extra sunlight received by simply placing oneself in close proximity to a window in the office or at home during the day is beneficial. It is likely, however, that a combination of some or all of the previously mentioned treatments will yield the best outcome.

Throughout these cold winter months, some of us Canadians are bearing the additional burden of Seasonal Affective Disorder. Keep in mind though, that hope is out there. By consulting with a professional and taking the necessary steps, there can be significant improvement and eventual recovery from this seasonal form of depression.