Are You SAD? (Seasonal Affective Disorder)

Do the long winter nights leave you feeling depressed? Do you have trouble concentrating? Are carbs calling your name in a loud voice? Are you grouchy, irritable and gaining weight? You may want to talk to your health care provider about Seasonal Affective Disorder or SAD.

SAD occurs mostly in the winter months when the days are shorter. The normal circadian rhythm of the body is disrupted when not enough light has entered the eyes. When it’s dark, the pineal gland produces melatonin which is responsible for the drowsiness we feel at dusk. During winter’s shorter days, people go to work when it’s still dark and come home after sunset. This can cause normal rhythms to become disrupted which can produce the symptoms of SAD. There’s also evidence linking SAD to a reduced amount of serotonin. When serotonin levels are decreased, it can cause some of the symptoms of SAD, such as depression and carb carvings.

Since there isn’t a lab test for SAD, it’s diagnosed on a person’s symptoms history. In order for your doctor to diagnose you for SAD, you have to meet all the criteria for a major depression episode. Some of the symptoms for SAD are listed below:

*increased need for sleep
*increased appetite and carb carvings
*weight gain
*irritability
*interpersonal difficulties (arguments and rejection sensitivity)
*a heavy leaden feeling in the legs or arms.
*increased desire to be alone

There are different treatments for Seasonal Depression. There is light therapy which uses a full spectrum bright light that is shined directly into the eyes. When using light therapy, you sit about 2 feet away from a special bright light-about 20 times brighter than normal. You start out with one 10-15 minute session until you work up to 30 to 45 minutes. Some people recover within days of using light therapy; others may take longer. People who respond to light therapy are encouraged to keep using it until they can be out in the sunshine again. Another form of treatment is antidepressant medications to help boost the serotonin levels.

If you do have SAD, here are a few things you can do to try to prevent it from reoccurring:

*Try to spend some time outside everyday, even when it’s cloudy.
*Begin to use a light box when fall starts before the effects of SAD even set in
*Eat a well balanced diet. This will help you fight the food cravings for carbs and give you more energy.
*Exercise for 30 minutes a day, three times a week
*Stay involved with friends and family. Support is important for people with mood disorders, especially during the winter months.

It’s important the you do not diagnose yourself with SAD. If you have symptoms of depression see your doctor for a through checkup. Sometimes depression is caused by a physical problem. Your doctor should be the one to determine exactly what you have and the treatment that you need. Talk openly to your doctor about how you’re feeling. Follow the doctor’s recommendation for any lifestyle changes and or treatment if you have SAD. Remember, there is a light at the end of the tunnel.

By Linda Lee Ruzicka

Linda Lee Ruzicka lives in the mountains of Western PA , happily married and with her 8 cats and three dogs. She has been published in Twilight Times, Dark Krypt, Fables, Writing Village, June Cotner anthology, The Grit, Reminisce , the book, Haunted Encounters: Friends and Family. She also does freelances work for Beyond andHealthcarejobsite. You can read more of her blogs on Healthcarejobsite blog.