WINTER DEPRESSION

Seasonal Affective Disorder (SAD) is a type of winter depression that affects some people between September and April, particularly during December, January and February. SAD is caused by a biochemical imbalance in the brain due to the shortening of daylight hours and the lack of sunlight in winter. SAD can range from mild to seriously disabling.

SAD usually reoccurs each winter. You can be diagnosed after 2 or more consecutive winters of symptoms. You can begin to be affected by SAD from any age, but the main onset is usually between the ages of 18 and 30 years of age.

THERE ARE MANY SYMPTOMS 

There are many symptoms associated with SAD. They are:

• Sleep problems - difficulty in staying awake and a desire to sleep, but sometimes disturbed sleep and waking up early.
• Lethargy - feeling fatigue and an inability to carry out a normal routine.
• Overeating - craving sweet foods and carbohydrates.
• Depression - feelings of misery, guilt, worthlessness and uselessness. Abnormal sadness, often with weepiness.
• Social problems -  irritability and desire to avoid social contact. Loss of enjoyment and interest in life, even in activities you enjoy.
• Anxiety - tension and inability to tolerate stress.
• Mood changes - some sufferers experience extremes of mood and short periods of over activity in Spring and Autumn.
• Poor motivation - even simple tasks seem difficult. Lack of energy, always tired.
  

IT CAN BE TREATED

There are a number of treatments for SAD. These are:

• Light Therapy - this is a specially designed light box that you can sit in front of for up to 4 hours a day in several sittings. It has been shown to be very effective in up to 85% of diagnosed cases. Most people notice an improvement in symptoms within 3-4 days, although it can take up to 4-6 weeks for some. It is important that you keep using light therapy until the Spring.
• Antidepressants - some antidepressants are not suitable for treating SAD as they worsen the sleepiness and lethargy that are linked to SAD. The non-sedative drugs are effective in lessening the depressive symptoms, and work well if combined with light therapy.
• Counselling - can help you to accept your illness and help you cope with its limitations.
• Exercise - regular exercise, especially if taken outdoors in the day time, may also help.
  

LIFESTYLE

There are a number of things you can do to help you cope with SAD.

• Eat fewer carbohydrates
• Try to manage your stress effectively
• Get more exercise
• Increase the amount of light in your environment. Add lamps or skylights and trim trees and bushes that block the natural light
• Stick to a consistent sleep schedule
• Sit near a window whenever possible
• Go for walks on sunny days during the winter period