The
holiday season is usually a time of joy and good cheer, of parties and
family get-togethers. For many people, however, it is a time of loneliness,
reflection on past failures, and anxiety about an uncertain future.
Stress,
fatigue, unrealistic expectations, over-commercialization, financial constraints
and the inability to be with one’s family and loved ones can all
contribute to what’s known as the Holiday Blues.
But
lurking in the shadows, literally, is something even more dangerous.
Seasonal
Affective Disorder (SAD) is a mood condition linked to depression that
is caused by seasonal variations of light. If you seem to be down in the
dumps every fall or winter, avoid holiday happenings like the plague,
and crave sugary and/or starchy foods, only to magically reemerge as your
old self in the spring, you may suffer from SAD.
If so, you’re not alone. SAD affects approximately
35 million Americans – mostly women – every year. Although the symptoms
don’t usually appear until after age 20, some teenagers and children have
been successfully treated for the disorder.
The
instances of SAD vary with season and latitude. Since the change in mood
is directly related to the amount of sunlight, it makes sense that countries
closer to the equator have fewer instances of SAD than the colder areas,
where the days are shorter. Some people experience symptoms during stretches
of cloudy days. Sometimes symptoms are seen year-round by people who work
long hours in an office without windows.
A sleep-related hormone called Melatonin is
the suspected cause of Seasonal Affective Disorder. This hormone is produced
excessively in the dark and causes symptoms of depression. When someone is exposed
to darkened conditions, such as the shorter days of winter or a drab work environment,
their levels of Melatonin increase.
The intensity of symptoms varies between individuals,
however some people seem to have an “innate vulnerability” to the
disorder. On the mild end of the spectrum is lethargy and mild sadness associated
with the Holiday Blues. On the extreme end is a debilitating illness that prevents
the sufferer from functioning normally without continuous medical treatment.
Regardless of their intensity, the symptoms of SAD recur regularly each winter.
Starting as early as September and continuing through March or even April, one
or more of the following symptoms can wreak havoc on the sufferer’s life:
Desire
to oversleep and difficulty staying awake (punctuated in some cases by disturbed
sleep at night and early morning wakening).
Feeling
of fatigue and inability to carry out normal routines.
Cravings
for starchy foods and sweets (typically resulting in weight gain).
Feelings
of misery, guilt and loss of self-esteem, sometimes accompanied by hopelessness
and despair, sometimes apathy and loss of emotion.
Irritability
and desire to avoid social contact.
Tension
and inability to tolerate stress.
Decreased
interest in sex and physical contact.
In addition to the above symptoms, many SAD sufferers experience weakened
immune systems during the winter, making them more vulnerable to infections
and other illnesses.
In the spring, everything changes for the SAD sufferer. Symptoms disappear,
either suddenly with a short period of hyperactivity, or more gradually,
depending on the intensity of sunlight in the spring and early summer.
If you are
feeling the Holiday Blues or maybe a deeper depression, talk to your family
or your doctor about your feelings. Also, try these tips suggested by Dr. Norman
Rosenthal, a pioneer in SAD research at the National Institute of Mental Health,
to alleviate your SAD symptoms.
Decorate
your home in bright colors. Keep the curtains open to maximize the amount
of sunlight in your home.
If you
work in a windowless office, talk to your boss about moving your desk near
a window. If that is not possible, take breaks outside or near windows.
Try to
take a vacation during the winter months to a sunny locale. An escape from
the drab, however short, can work wonders on your mood.
Exercise,
preferably outdoors. If you can’t get out in the cold, be sure to do
it near a window.
Join
a support group. The nationwide support group, NOSAD, can be reached at P.O.
Box 40133, Washington, DC., 20016
Also,
try eating healthier and managing your stress – goals that we should
all strive for anyway!
If you still
feel depressed after following these suggestions, schedule an appointment with
your doctor or a mental health professional who can assess your condition. Treatments
include light therapy, medications or psychotherapy or a combination of these.
Many SAD
sufferers are so relieved by the disappearance of symptoms each spring that
it prevents them from seeking the medical help they need. Like the treatments
for other mood disorders, SAD treatments have become increasingly effective
over the last decade.
Light therapy
is the most common of SAD treatments – and the most beneficial. It has
been proven effective in up to 85 percent of diagnosed cases. Patients must
sit in front of a light box for several hours a day. The light box is approximately
10% brighter than the average light bulb and about 40% dimmer than sunlight.
Light therapy
should be used daily in the winter and even during cloudy summer days. The patient
sits two to three feet away from the light box, which sits at eye level. The
patient does not need to stare directly into the light, but may carry out normal
daily activities as long as they stay near the light. This method has been proven
safe and effective as long as the treatment is continued daily.
Seasonal
Affective Disorder can be a debilitating illness that robs people of the
simple pleasures in life. If untreated, its symptoms can lead to even more
serious conditions, including heart disease, osteoporosis, cancer and suicide.
If you suspect you have SAD, you should notify your doctor immediately.
Advances in science and technology have made it a highly treatable illness
and one that need not be chalked up to “mere” Holiday Blues.
Helpful sources: Outside In
- a European company specializing in light therapy. Their site includes a questionnaire
to determine if you have S.A.D.
SADAssociation
-
SADA is the world's longest surviving support organization for Seasonal Affective
Disorder. Newsletters, meetings, and a network of contacts are available.
National
Mental Health Association
- Site includes links to various other organization including the Society for
Light Treatment and Biological Rhythm.
