Watch Out for the Holiday Blues

By Staff

Do the fall and winter months get you down? Do you dread having it turn dark by 5 pm? As we enter these seasons, many people may find themselves in a “funk” or just not feeling like themselves.

Seasonal Affective Disorder (SAD) is a well-recognized type of depression that is cyclical and tends to occur (and recur) as the days grow shorter in the fall and winter. It tends to be more prevalent in people who live further away from the equator and thus experience darker and shorter days. In the United States, this disorder occurs in about 5 % of adults and is more prevalent in states with more severe winter weather. More than three quarters of those suffering from SAD are women, and most are in their 20s, 30s, and 40s. A history of depression in the family can also be a risk factor for SAD. High rates of non-seasonal depression and alcoholism are also more prevalent in these families.

SAD is believed to be caused by the decrease in light during the winter months, which causes hormonal changes in the brain. Serotonin and melatonin are responsible for both mood and sleep cycles. When serotonin levels are low, individuals feel more fatigue and irritability and often will gain weight and crave more starchy foods such as chips or cookies. It is believed that the carbohydrates act to boost serotonin levels. However, another hormone, melatonin (a sleep hormone), is also disrupted so those with SAD tend to sleep more.

People with SAD or “winter depression” will often complain of a depressed mood that generally lasts from late fall to the late winter months and recurs seasonally. Often SAD is called the hibernating depression because during winter months animals hibernate or tend to sleep and eat a lot, and have a very low activity level. Many affected individuals will experience interference with their productivity at work and in relationships. Some common symptoms are:

• Fatigue
• Loss of interest in activities
• Decreased energy
• Poor concentration
• Weight gain
• Social withdrawal
• Increased sleep
• Irritability

If you notice that you have similar depressed symptoms around the same time every year, you may have SAD. You don’t have to continue to feel this way. As with any change in your health, it is important that you make an appointment with your doctor and not try to self-diagnose.

Treatment varies depending on the severity of depression. Many individuals respond well to light therapy while others may need an antidepressant as well. Research has indicated that the combination will promote increased mood and energy levels.

Here are some simple tips on how you can prevent SAD:

• Try to spend some time outside every day - natural day light can be beneficial
• Try exercising for 30 minutes at least 3 days per week
• Stay involved in a social activity; regular activities and social support is extremely important
• Eat a well-balanced diet that includes complex carbohydrates (whole wheat and grains)

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