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Overcoming Seasonal Depression
By Rich Bayer, Ph.D.
Julia gets depressed in the winter. She just turned
27 and, for years, she has experienced greater sadness in December,
January and February than any other months of the year. During the winter
months, she eats more, sleeps more, and has less energy. Furthermore,
every winter, she craves sugary foods and gains weight.
Larry, at age 32, gets what he calls the “winter
blues” and has noticed this the past few years. In the cold weather
months, he needs more sleep and, like Julia, he eats more sugary foods and
gains weight.
Both have a problem with seasonal affective disorder
(SAD). Julia has it the worst while Larry has a mild case.
By the Numbers
There seems to be a genetic influence in SAD as it is
somewhat more likely in those who have a family history of depression.
Oddly enough, there also seems to be a linkage with a family history of
alcoholism.
Research suggests that between 4 to 6 percent of the
general population experience SAD, with some studies showing this rate as
high at 10%. Another 10 to 20 percent of us have partial SAD features.
Also, women with SAD out-number men four to one. SAD is most often
initially diagnosed in the young twenties, and the risk decreases with
age. The prevalence rate in children is lower, between 2 - 5%.
SAD is a diagnosable psychiatric disorder. The
symptoms include:
- Recurring
symptoms of depression (sadness, excessive sleeping and eating, and
weight gain) during the fall or winter months.
- Full
remission from depression in spring and summer months
- The
same depressive pattern during the past two years with no non-seasonal
episodes of depression
- A
craving for sugary and/or starchy foods
While not everyone meets the criteria for a
diagnosis, there’s reason to suspect that all of us experience some
seasonal affective pattern.
For one thing, we all have a similar hormonal
response to the winter season. During winter there’s less sunlight in
the day than during the spring or summer. This increased darkness each day
may cause our internal clocks or circadian rhythm to be out of step with
our daily activities. The reason? When it’s dark our brains produce
greater quantities of the hormone melatonin. As you might expect, this
hormone slows us down and helps us to sleep. It depresses many biologic
functions.
Scientists don't have an explanation for SAD, except
that it’s a form of depression, and is seasonally triggered. One
promising area of research showed a decreased retinal sensitivity to light
in SAD patients.
Self-Help for SAD
Here are some methods that have a good track record
in helping individuals with SAD:
- Light
Therapy. This is one of the most promising therapies for SAD. You
simply spend more of your time under bright lights. But note, the
light should be very bright, about 10,000 lux, which is 70 times
brighter than normal room lighting. The light should be above you and
your eyes should be open, but you don't want to stare into the light.
When using light with this intensity, an appropriate daily treatment
can be as little as 30 minutes. Studies show that this treatment is
effective with about 75% of SAD sufferers. To use this treatment,
you’ll have to obtain a lighting system that produces that level of
brightness. At one time it was thought that full spectrum lighting was
necessary, but it has been shown that brightness is more helpful.
Tanning beds do not help as they have high amounts of ultra-violet
light, which is dangerous to the eyes.
- Get
more natural sunlight. Even though the weather is cold, spend more
time outside in bright daylight. One study found that an hour’s walk
in the sun was as effective as two and a half hours under bright
artificial light. Also, arrange your home or workplace to receive more
sunlight.
- Manage
your diet. Although you might be craving sweets more than ever, you
can do yourself a big favor by not giving in. In the book Sugar Blues, William Dufty showed a link between excessive
sugar consumption and depression. One way to control your cravings is
to go for the complex carbohydrates (whole grains such as wheat, oats,
and rice) instead of the simple carbohydrates (sugar foods). Also, try
eating fruit to satisfy your cravings for sweets.
- Counseling
or medication. For those with serious bouts of depression, you may
benefit from short-term counseling or medication. One or the other, or
both, can help you turn things around.
There are some other actions you might consider that
are helpful for general depression:
-
Exercise.
An aerobic workout can reduce the symptoms of depression. To be
considered aerobic, you need to stay in constant motion with your
exercise for at least 30 minutes. A brisk walk works very well. Also,
of course, there’s running, swimming, and aerobic exercise classes
- Manage
your stress. The anxiety produced by increased stress is one of the
factors in depression. By reducing your stress, you can remove this
factor.
Studies show that the two toughest months for those
with seasonal affective disorder are January and February. As January
approaches this year, you can be prepared to reduce or overcome many of
the symptoms.
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Rich Bayer,
Ph.D., is the CEO of Upper Bay Counseling and Support Services, Inc. and a
practicing psychologist.
# # #
For More Information Contact:
Upper Bay Counseling and Support Services, Inc.
200 Booth Street, Elkton, MD 21921
Tel: 410-996-5104
Toll Free: 877-587-7750
FAX: 410-996-5197
Internet: info@upperbay.org
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