What is S.A.D.?

Seasonal Affective disorder

As the days grow shorter and temperatures drop, many people experience mood changes.

While the winter blues are fairly common, some experience an even more severe depression related to the temperature change called Seasonal Affective Disorder, or SAD. Dr. Amy Stark with the Texas Tech University Health Sciences Center explains, “It’s normal to get a bit down in the winter months, especially in the first few weeks following the time change. You might notice lower energy or feeling tired earlier at night.” However, the symptoms of SAD are more than feeling extra tired.

“In addition to poor mood and low energy, there are some other symptoms that are more specific and when paired with the seasonal worsening may give you a clue that this is SAD. Increased appetite and weight gain, with a specific craving for carbohydrates, is more commonly seen with SAD. There is also an increase in sleep, feeling more sensitive to rejection or insults from friends or loved ones, and feeling slowed down or heavy.”

Just asking your friend or family member what they may need can provide some help. “You can never go wrong asking ‘What can I do to be helpful?’ or ‘What do you need?’” suggests Dr. Stark. “Someone may benefit greatly from talking about their feelings with friends, whereas others may just want your company to go on a quiet walk.”

Certain types of therapy and antidepressant medications have proven to be effective in treating SAD; however, Dr. Stark says the gold treatment for those with winter SAD is light therapy.

“About half of the SAD population who use phototherapy are able to achieve remission. It’s not just any light, though. The light needs to be a certain type. In order to get benefit you should be getting a light box that is at least 10,000 lux.”

For light therapy, Dr. Stark suggests that you use a light box daily in the mornings for 30 to 90 minutes. “I usually recommend to my patients that they set it up to the side while doing a morning task like eating breakfast, reading the news or checking emails,” said Dr. Stark.

Above all, if you, a friend or a family member are experiencing symptoms of SAD, Dr. Stark states that the most important thing you can do is encourage them to seek help and treatment from a healthcare professional. “Asking for help for SAD, depression, manic behavior or any mental illness, is a sign of strength, and encouraging those around you to take care of their mental and physical well-being will help to break down the stigma associated with mental illness,” said Dr. Stark.

Other calming or uplifting activities during mood changes include:

Journaling: Take time to write down what you are feeling. Sometimes, visualizing your thoughts can help

Breathing: Breathing techniques are capable of calming the mind when you are feeling overwhelmed. Focusing on breathing in and out slowly can help relax your body.

Meditation: There are many different styles of meditation, so find the best one that fits you. Taking time to pause and meditate can help bring your thoughts into perspective.

Socializing: Spending time with friends or family can help with the loneliness that you may feel during the colder winter months.

depression symptons

» Depressed mood » Markedly diminished interest or pleasure

in all or most all activities

» Significant weight loss or gain » Insomnia or hypersomnia » Psychomotor agitation or retardation » Fatigue or loss of energy » Feelings of worthlessness or inappropriate guilt » Diminished ability to think or concentrate,

or indecisiveness

» Recurrent thoughts of death (not just fear of

dying), suicidal ideation

» Inflated self-esteem or grandiosity » Decreased need for sleep » More talkative than usual or pressure to keep

talking

» Flight of ideas or subjective experience that

thoughts are racing

» Distractibility » Increase in goal-directed activity or

psychomotor agitation

» Excessive involvement in activities that have a

high potential for painful consequences (financially and physically)

mania symptons

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