How to Beat SAD- A Look into Seasonal Depression
Seasonal Depression is estimated to affect 10 million Americans, 5 million less than sufferers from other depression disorders, such as major depression and persistent depressive disorder. Symptoms of Seasonal Affective Disorder (otherwise known as SAD) are different from those of typical depression, including the fact that SAD comes with the Winter/Fall season’s- most sufferers experience SAD in the fall and winter months, but some do experience SAD in the spring and summer months.
SAD is four times as common in women than in men, and is increasingly common the higher up from the equator.
Symptoms of Winter SAD include increasing irritability, weight gain, low energy, oversleeping, issues getting along with others, heightened sensitivity to rejection, changes in appetite- becoming more inclined to indulge in carbs, as well as a leaden feelings in limbs.
Summer/Spring SAD symptoms include depression, insomnia, poor appetite, agitations such as anxiety, and weight loss. This version of SAD is much less common than Winter SAD, but still affects many Americans.
Considering how many people are affected by SAD, it wouldn’t be out of the question for your “usual holiday habits” to actually be undiagnosed SAD. Symptoms can be easily attributed to the regular stress of the holiday season- Aunt Marge’s cookies equals weight gain, political conversations with your cousin equal short temper and irritability, and the low energy/ oversleeping is just you sleeping in for once over the holidays.
If you believe you may have a form of SAD, talk with your doctor. Depending on how severe it is, you may want to want to consider taking anti-depressants. They aren’t for everyone, but they have been able to help many.
If anti-depressants aren’t for you (many people are comfortable with them and others don’t like them for whatever personal and valid reasons one may have), consider other treatment like taking vitamin D (something us Oregonians are lacking in), exercise, journaling, staying busy, or keeping a steady sleep schedule. This treatments are mostly cost free and a solid way to ease SAD for some. Remember, what works for you won’t necessarily work for everyone.
If you feel that your symptoms are more severe, you may want to consider a light box. These use light therapy by mimicking sunlight. It affects chemicals in the brain that are responsible for sleep and mood, helping to ease SAD. Light therapy has few risks, including: eyestrain, headache, irritability or agitation, nausea, and other side effects associated with bipolar disorder. In those with bipolar disorder, it can trigger mania and agitation, so talk to your doctor before taking the leap if you have Bipolar Depression.
If you are interested in light therapy, make sure to look for lamp that does not use UV light, as UV light is incredibly dangerous and a major factor contributing to skin cancer. A common misconception regarding the light boxes is the idea that tanning beds give the same benefits in treating SAD. This is not true and tanning beds will often do more harm than good.
Traditional therapy like that of typical depression is also available to treat severe SAD.
Art teacher, Ms.Clagett uses a dawn simulator alarm clock to boost her energy and alertness, particularly in the winter time. Dawn simulators are alarm clocks that shine increasingly bright light to wake you up gradually, not all at once and harshly. “The light wakes me up really slowly and gradually. When the alarm goes off, I feel a lot more alert and ready to get out of bed.”
Dawn simulators are often used as a way to treat some symptoms of SAD. They help to wake up chemicals in the brain to begin the day- easing the symptoms of SAD.
“It makes getting up in the morning so much easier, especially in the winter when the days are short. Before, when I used a normal alarm clock, the sound of the alarm would always wake me from a really deep sleep, and I had to hit snooze a lot of times before I started to feel awake enough to get out of bed.” states Claggett.
Remember to consult a doctor if you believe you suffer from these symptoms and form a personalized treatment plan, catered to your specific needs. We here at the Jagwire are not doctors, and our advice shouldn’t be taken as such. Happy winter and stay upbeat!