As the days start to get colder and the days shorter here in the D.C area, those with seasonal affective disorder (SAD) are wise to start taking action now.
First, a little background: SAD is a form of depression that has a seasonal pattern, typically affecting people in fall and winter months when there is less sunlight.
While January and February tend to be the most difficult months for those with SAD, the disorder affects people from late October to early April. (An easy way to think about it is Halloween to Easter.)
People with SAD experience mood changes and symptoms similar to depression, like hopelessness, disturbed sleep and appetite, and difficulty concentrating. About five percent of adults in the U.S. experience SAD, and it is more common among women than men.
SAD it not simply having the “winter blues”. It’s been linked to a biochemical imbalance in the brain prompted by shorter daylight hours and less sunlight in winter.
As seasons change, people experience a shift in their biological internal clock, or circadian rhythm, that can cause them to be out of step with their daily schedule.
The good news is that SAD can be treated effectively. Treatment includes:
- light therapy
- antidepressants
- psychotherapy
- lifestyle changes
Light therapy involves sitting or working near a light therapy box, a specialized device that emits bright light similar to natural sunlight.
Place the light box on a desk or table, and sit in front of it. You can do this while you read, eat breakfast, or work at your computer. The light should reach your eyes, but don't stare at the light box.
Most experts recommend that you use the light box every day for about 20 minutes, typically first thing in the morning.
There are many light boxes to choose from, at different sizes and costs. Here is one that we’ve used and recommend: Philips Go Lite Blu
Psychotherapy, particularly cognitive behavioral therapy (CBT), can also be helpful to treat SAD, as it challenges distorted thoughts and beliefs that often lead to low mood or anxiety. In addition, the class of antidepressants known as SSRI’s, such as Lexapro and Celexa, are often prescribed for SAD.
Regular exercise, a balanced diet, maintaining good sleep hygiene and socializing with friends can all mitigate the symptoms of SAD.
A few other suggestions: spending time outside during daylight hours or arranging your home office so that you’re exposed to a window during the day; planning one or two trips to warm-weather destinations during the winter.
