Event Calendar

Winter Blues

WINTER TIME in South Carolina … usually chilly and wet. The shorter days, longer nights and cool temperatures lend themselves to snuggling under a blanket in front of a mindless television program, eating more junk food and exercising less. It can and does sometimes take its toll. For many, the symptoms of depression occur only during the winter months, with symptoms subsiding during the spring and summer months. Seasonal Affective Disorder (SAD) is a mood disorder associated with depression and related to seasonal variations of light. SAD affects half a million people every winter between September and April, peaking in December, January, and February. The “Winter Blues,” is a milder form of SAD and is thought to affect many more people.

Three out of four SAD sufferers are women with the average onset of symptoms occurring between ages 18-30. It is extremely rare in those living within 30 degrees latitude of the equator and the severity depends upon a person’s vulnerability to the disorder and his or her geographical location.

DIAGNOSIS

A diagnosis of SAD can be made after three consecutive winters of the following symptoms if they are also followed by complete remission of symptoms in the spring and summer months:
• Depression: misery, guilt, loss of self-esteem, hopelessness, despair, and apathy
• Anxiety: tension and inability to tolerate stress
• Mood changes: extremes of mood and, in some, periods of mania in spring and summer
• Sleep problems: desire to oversleep and difficulty staying awake or, sometimes, disturbed sleep and early morning waking
• Lethargy: feeling of fatigue and inability to carry out normal routine
• Overeating: craving for starchy and sweet foods resulting in weight gain Social problems: irritability and desire to avoid social contact
• Sexual problems: loss of libido and decreased interest in physical contact

CAUSES

Just as sunlight has affected the seasonal activities of animals (i.e., reproductive cycles and hibernation), seasonal light variations may be effected in humans. As seasons change, there is a shift in our “biological internal clocks” or circadian rhythm, due partly to these changes in sunlight patterns. This can cause our biological clocks to be out of “step” with our daily schedules.

Melatonin, a sleep-related hormone secreted by the pineal gland in the brain, has been linked to SAD. This hormone, which may cause symptoms of depression, is produced at increased levels in the dark. Therefore, when the days are shorter and darker the production of this hormone increases.


TREATMENT

Phototherapy or bright light therapy has been shown to suppress the brain’s secretion of melatonin. Although, there have been no research findings to definitely link this therapy with an antidepressant effect, light therapy has been shown to be effective in up to 85 percent of diagnosed cases. Patients remain in light up to ten times the intensity of normal domestic lighting up to four hours a day, but may carry on normal activities such as eating or reading while undergoing treatment. The device most often used today is a bank of white fluorescent lights on a metal reflector and shield with a plastic screen.

For mild symptoms, spending time outdoors during the day or arranging homes and workplaces to receive more sunlight may be helpful. One study found that an hour’s walk in winter sunlight was as effective as two and a half hours under bright artificial light.

If phototherapy does not work, an antidepressant drug may prove effective in reducing or eliminating SAD symptoms, but there may be unwanted side effects to consider. Discuss your symptoms thoroughly with your family doctor and/or mental health professional.

But, even if you’re not officially diagnosed with SAD or the winter blues, winter can still be a difficult time for anyone; the stresses of the holidays, fatigue, financial crunch of incoming holiday bills, and the inevitable tax time can all bring about anxiety and depression. Don’t let winter take its toll on you. There are specific things you can do to cope better and life your life well.

1. Connect with Others: People who feel connected are happier and healthier--and may even live longer. Make new friends by volunteering or enrolling in class. Strengthen the relationships you already have. If you need additional support, consider a support group.

2. Stay Positive: People who regularly focus on the positive in their lives are less upset by painful memories. Focus on the good things in your life. Remember your blessings. Write thank you notes. Remember that changing your thoughts can change your life.

3. Get Physically Active: Exercise can help relieve insomnia and reduce depression. Make it fun and reward yourself!

4. Help Others: People who consistently help others experience less depression, greater calm and fewer pains. Practice random acts of kindness. Volunteer. Make someone smile.

5. Get Enough Sleep: Not getting enough rest increases risks of weight gain, accidents, reduced memory and heart problems. Keep regular bedtimes. Relax with a hot bath or meditation. .

6. Create Joy and Satisfaction: Positive emotions can boost your ability to bounce back from stress. Laugh. Have some fun. Find something you do really well and do it more. Indulge yourself.

7. Eat Smart: Eating healthy food and regular meals can increase your energy, lower the risk of developing certain diseases and influence your mood. Moderation, balance and variety are key. Limit alcohol and caffeine.

8. Take Care of Your Spirit: People who have strong spiritual lives may be healthier and live longer. Spirituality seems to cut the stress that can contribute to disease. Attend a house of worship or meditate. Find some quiet time, just for yourself.

9. Deal Better with Hard Times: People who can tackle problems or get support in a tough situation tend to feel less depressed. Write about the problems, then list possible solutions or assets you may have. Ask others for help. Look upon the problem as an opportunity to learn and grow.

10. Get Professional Help if You Need It: More than 80 percent of people who are treated for depression improve. The success rate for the treatment of anxiety is 90 percent. Treatment works. Both medication and psychotherapy can help. Give yourself a break…sometimes we could all use a little extra help.

Date: February 05, 2010