It's about this time every year I start feeling a little sad for
no good reason. A few years ago I thought it was the lull after the
holidays of getting back to 'normal' life, but when it stretched a
few months longer than I felt comfortable with I knew it was
something else. After doing a little research and talking to my
doctor, I came to the conclusion that I might be suffering from a
little Seasonal Affective Disorder (often called SAD). SAD is a
type of depression that occurs at the same time every year,
typically in the late fall or early winter months, making you feel
moody and drained. The exact causes are still unknown, but are most
likely related to genetics, age and/or your body's natural chemical
makeup.
Symptoms Might Include:
Depression, hopelessness, anxiety, loss of energy, social
withdrawal, oversleeping, loss of interest in activities you once
enjoyed, appetite changes (craving foods high in carbohydrates),
weight gain and difficulty concentrating or processing
information.
Possible Causes
Circadian Rhythm. Your body's natural
biological clock that tells you when you should sleep or be awake,
known as the circadian rhythm, is often disrupted by the reduced
level of sunlight in the fall and winter leading to feelings of
depression.
Melatonin Levels. The natural hormone melatonin
is important for establishing sleep patterns and mood, but the
melatonin levels are often disturbed during the change of
seasons.
Serotonin Levels. Serotonin is a chemical found
in the brain that acts as a neurotransmitter and affects mood. The
reduction of sunlight can cause a drop in serotonin levels leading
to feelings of depression.
Treatments
Light Therapy. Light therapy mimics outdoor
light and causes a change in the brain chemicals. Also known as
phototherapy, it is simple, safe and has few if any side effects.
You simply sit in front of a specialized light therapy box to
expose yourself to bright light. It is important to talk to your
doctor about this form of treatment and to carefully consider which
type of light therapy box might be right for you prior to
purchasing.
Antidepressants. Antidepressants are commonly
prescribed to treat seasonal affective disorder. Talk to your
doctor about which one might be right for you Paxil, Zoloft,
Prozac, Bupropion etc.
There are other measures you can take on your own to help
prevent and treat SAD. Try spending some time in the sun within two
hours of getting up in the morning. Open the blinds, sit next to
the bright windows, take a long walk, eat lunch at a park, or trim
tree branches that block the sunlight. Even on cold or cloudy days,
the outdoor light can help. Other alternative therapies such as
yoga, acupuncture, meditation, or massage therapy can also be
effective in reducing stress and improving overall mental
health.
A light therapy box was the simple solution for me. If you find
you are consistently down in the winter months, talk to your doctor
about SAD. A little more light could be all you need!
Carrie Robertson
Research & Community Education
Chicago Senior Living
Assisted Living
in Chicago