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SMILING THROUGH THE RAIN

Seasonal affective disorder (SAD), also known as winter depression is a bona fide mood disorder. Symptoms can include depression, anxiety, lethargy, and cravings for starchy, sweet foods…

SAD is a type of seasonal depression, usually occurring in the winter, which affects millions of people a year between September and April with the peak occurring in the winter months of December, January, and February. True SAD is a seriously disabling illness, preventing people from functioning normally. In addition, millions of others suffer from a milder version called “subsyndromal SAD” or “winter blues,” less disabling but still impairing and uncomfortable

According to MayoClinic.com, who are specialists in SAD, the specific cause of seasonal affective disorder remains unknown. It’s likely, as with many mental health conditions, that genetics, age and perhaps most importantly, your body’s natural chemical makeup all play a role in developing seasonal affective disorder.

SUSPECTED CAUSES OF SADs:
1. Your circadian rhythm. Some researchers suspect that the reduced level of sunlight in fall and winter may disrupt the circadian rhythm in certain people. The circadian rhythm is a physiological process that helps regulate your body’s internal clock — letting you know when to sleep or wake. Disruption of this natural body clock may cause depression.

2. Melatonin. Some researchers theorize that seasonal affective disorder may be tied to melatonin, a sleep-related hormone that, in turn, has been linked to depression. The body’s production of melatonin usually increases during the long nights of winter.

3. Serotonin. Still other research suggests that a lack of serotonin, a natural brain chemical (neurotransmitter) that affects mood, may play a role. Reduced sunlight can cause a drop in serotonin, perhaps leading to depression.

Even if you just put your low mood, weight gain and lack of energy down to ‘winter blues’ it is worth trying various simple treatments to see if they can have an uplifting affect, as you many be one of the millions of undiagnosed SADs sufferers, who disregard their reoccurring ailments each year as they do not seem to be severe enough to warrant action…

TREATMENT FOR SADs:
Like depression, it’s often possible to successfully manage seasonal affective disorder. In milder cases, you may be able to take measures on your own, such as spending more time outdoors, taking exercise or sitting closer to bright windows while at home or in the office.

1. Bright Light Treatment
This involves using a specially designed lamp, or light box, that provides a much more intense, white “full spectrum” light. The sufferer should sit about 30-60 cm in front of the box with her/his eyes open but not staring at the light source for around 20 to 30 minutes a day – many people find using the light box in the morning most effective.
You can pick up a light box for around £50 but it is worth shopping around as there are many different shapes and sizes.
www.lighttherapyproducts.com
BetterLifeHealthcare.com/LightBoxes
www.electronichealing.co.uk/sadlightbox.htm

2. Dawn Stimulation
Typically, the treatment involves timing lights in the bedroom to come on gradually, over a period of 30 minutes to two hours, before awakening.

3. Anti Depressants
SSRI’s (selective serotonin reputake inhibitor). In severe cases of SADs where clinical depression results, it is advisable to seek medical help from your doctor who could prescribe a course of anti-depressants such as; fluoxetine, sertraline or paroxetine. These can be used in conjunction with light therapy

4. Psychotherapy
This is another option to treat seasonal affective disorder. Although seasonal affective disorder is thought to be related to biochemical processes, your mood and behavior also can contribute to symptoms. Psychotherapy can help you identify and change negative thoughts and behaviors that may be making you feel worse. You can also learn healthy ways to cope with seasonal affective disorder and manage stress.

WHERE TO GO FOR HELP:

• SADA - the Seasonal Affective Disorder Association (UK)
SADA is the Seasonal Affective Disorder Association.
It is a UK registered charity (No. 800917) which is there to help people with SAD by providing information. It organises meetings for sufferers and professionals, it has a nationwide network of support groups, it provides SAD information packs to sufferers, to health professionals and to the media. It keeps an eye on scientific developments in the field. SADA was founded by Jennifer Eastwood in 1985. SADA has now grown into a professional organisation.

• NOSAD National Organization for Seasonal Affective Disorder (USA)
NOSAD is a national group founded in 1988 to support the interests of patients with SAD. Its membership is open to patients, relatives, friends, interested professionals, and any others who wish to further its goals.

These include: Disseminating information about SAD by means of a regular newsletter;Offering support groups to patients and their families in a manner that has been successful for many other medical and psychiatric illnesses;Working for things that are important to people with SAD - for example, insurance reimbursement for light fixtures.

NOSAD
P.O. Box 40190
Washington DC 20016

READING MATERIAL
• Don’t Be Sad: Fight the Winter Blues-Your Guide to Conquering Seasonal Affective Disorder (Paperback)
• Seasonal Affective Disorder and Beyond: Light Treatment for SAD and Non-SAD Conditions (Hardcover)

Tags: Change Your Life, How To, Well Being & Self Improvement