Seasonal Affective Disorder (SAD)

In this entry, I’m sharing information about Seasonal Affective Disorder or SAD. Some people call it “the winter blues”.  An estimated 20% of the population experiences a noticeable change in mood, energy, and sleep patterns during the fall and winter.  About 5% of those impacted will experience symptoms severe enough to interfere with daily functioning and significantly impact mood and outlook.  About 15% of persons experience noticeable symptoms but to a lesser extent, and can be categorized as having Subsyndromal SAD or S-SAD.  If you are experiencing symptoms that are severe, are interfering with your ability to carry out daily activities, or if they are prolonged,  I encourage you to speak with your healthcare provider in addition to trying some of the activities outlined in this post.  

While we don’t know the specific cause of SAD, there are several theories.

• Circadian Rhythms: The reduced level of sunlight may disrupt your body’s internal clock and your sleep/wake cycle.  The disruption can also negatively impact concentration, coordination, and mood.  

• Serotonin levels: Reduced sunlight can cause a drop in Serotonin.  Serotonin is one of the neurotransmitters associated with “feeling good”.

• Melatonin levels: Melatonin is produced in the pineal gland which is activated in darkness and inhibited by light, particularly blue light  The change in season can create conditions where there is an overabundance of Melatonin.  Excess Melatonin is associated with drowsiness and depressed mood. 

What can you do to counteract the impact of decreased daylight? These strategies may help. 

• Use of a dawn simulator:  This works by emitting light with a gradual increase of brightness, mimicking dawn. The brain receives a natural signal to wake and reinforces a natural sleep/wake cycle. 

• Use of a light therapy box: This device produces a bright daylight type of light. Use of a light therapy box 20-30 minutes a day has been shown to help with wakefulness and mood. Choose one with 10,000 Lux, limited UV light, and containing blue light.

Please Note: Do not look directly at the light, do not exceed recommended use time, and check with your healthcare provider before use as some medications and conditions are contraindications to using a light therapy box.

• Exposure to sunlight:  Even on a cloudy day you can get some of the benefits of sunlight.  Go ahead and bundle up if it is cold.  The sunlight that is received through the eyes is what helps lift your mood, you don’t necessarily need skin exposure.

Try using these light exposure strategies in the morning as that further supports regulation of circadian rhythms.

In the following entry titled “mini mood boosters”, I will cover some of my favorite general mood boosting strategies!