gray got you blue?

by Dr. Kathleen Moore

Do you find yourself feeling more tired, sluggish, and irritable as the days grow shorter? Are you sleeping more, eating more, craving sweets and other carbohydrates, perhaps gaining weight? Is it harder to get out of bed each morning?

If you find that these symptoms occur regularly each winter, starting sometime between September and November, and then completely disappear once spring arrives, you may have Seasonal Affective Disorder, or SAD. SAD can vary in intensity: for some it is relatively mild, known as “winter blues;” for others it can be seriously disabling. It occurs much more frequently in women than in men, typically begins between age 18 and 30, and is more common in regions farther from the equator. SAD is a very real disorder, and can even be life-threatening if someone becomes suicidal.

Experts believe that SAD is caused by increased production of the hormone melatonin. Melatonin, produced by a small gland in the brain called the pineal gland, is related to sleep and circadian rhythms, but may also cause symptoms of depression. It is produced at increased levels in the dark; therefore, when days become shorter and darker, production of melatonin increases.

Bright light signals the brain to block secretion of melatonin. Bright light therapy as a treatment for SAD was first pioneered by psychiatrist Dr. Norman Rosenthal in 1984. Treatment involves sitting in front of a very bright, preferably full-spectrum, light source from 30 minutes to several hours each day, generally in the early morning hours. Often people will eat breakfast or read the morning paper while using the light. The key to its effectiveness seems to be regularity of use, but long-term compliance with treatment is often difficult to maintain.

The SSRI antidepressants such as Paxil, Zoloft, and others, have also been effective in treating SAD – and some people find taking a pill much easier and less time-consuming than sitting in front of a light box every day. Counseling and psychotherapy can also help individuals with SAD to manage and cope with their symptoms.

Other tips for battling the winter blues include:
• Exercise on a regular basis either out doors or indoors near a window or bright light source.
• Install brighter bulbs in your work and living spaces.
• Maintain a regular daily pattern of going to sleep and awakening.
• Put your bedroom lights on a timer to switch on half an hour before awakening,
or invest in a “dawn simulator,” which gradually increases the intensity of light.
• Sit next to windows in classrooms and restaurants.
• Arrange social activities outdoors. Out door light, even when the sky is overcast,
provides as much or more light than a light box.
• If possible, arrange a winter vacation to a warm and sunny climate.

As Dr. Rosenthal points out, winter doesn’t have to be a bleak and dismal season. Exercising, eating a balanced diet, and trying to maximize your exposure to what natural light there is during the winter months can help most people. For others, don’t be afraid to consult a professional. Light therapy, combined with counseling and antidepressant treatment where indicated, can make a world of difference in staying sunny throughout the Rochester winter.

NOTE: Tanning beds are NOT an effective treatment for SAD, because their light sources are high in ultraviolet rays, which can damage your eyes as well as your skin.

ABOUT THE AUTHOR: Kathleen Moore has a Ph.D. in Counseling Psychology, and currently works as an administrator at the University of Rochester. Contact her at kmoore@rochesterhealthyliving.com.