Have you ever heard your alarm clock go off only to feel immobile when you look outside at the darkness? In the fall and winter seasons, this is an everyday occurrence for those with Seasonal Affective Disorder (SAD), a form of Major Depressive Disorder that affects 1 in 20 Americans. This disorder occurs in the fall and winter as sunlight becomes scarce. The term SAD was coined by Dr. Normal Rosenthal after taking notice of the disorder from personally experiencing depression and a general lack of motivation during the fall and winter months, not picking up until the spring.
Rosenthal characterized SAD as a condition akin to a bear in hibernation, since it’s one that particularly affects sleep. Dr. Adrian Jacque H. Ambrose , MD, MPH, a senior director in psychiatry at Columbia University, commented in an American Medical Association article, “Oftentimes you see this trend for people to almost ‘hibernate,’ so there are increased cravings for carbohydrate rich foods and a lot of snacking.” The sufferer also experiences sleep disturbances- either undersleeping or oversleeping-and subsequent fatigue, thus making it more difficult to function at work and in school.
Who is at risk?
According to Johns Hopkins Medical Center, SAD is a condition that mostly affects adults age 18 and over, and the risk increases with age. There is also a genetic component to SAD, since it is more common in those with preexisting mental health conditions as well as those who have family members with preexisting mental health conditions. Location also matters. Those who live far North or South of the equator are more likely to suffer from SAD.
Causes
While the exact cause of SAD is unknown, many factors affect its onset. Not surprisingly, limited sunlight contributes heavily to symptoms. According to the Cleveland Clinic, limited sunlight causes hormones associate with SAD to go out of whack. First, the biological clock, which affects hormone production, moves out of rhythm, dysregulating its production. Additionally, the neurotransmitter serotonin, which affects energy levels, is impacted by sunlight. When there is a dearth of sunlight, deep depression can set in, making it difficult for sufferers to enjoy otherwise pleasurable activities and to withdraw socially. In addition, decreased time in the sun results in lower production of Vitamin D and increased production of melatonin. These changes compound depression and contribute to extreme fatigue that makes productivity for SAD sufferers difficult. These symptoms are even more difficult because during the fall and winter sufferers feel more stress, both at work and at home, due to the oncoming holiday seas. This level of depression can even be severe enough to result in suicidal ideation. “On the most intense and severe side, you have these increased feelings of hopelessness, worthlessness and an increase in suicidality,” Dr. Ambrose adds.
Interventions
While SAD can be debilitating, there is hope for those who suffer. One of the most well-known treatments is light therapy. This involves sitting near a lamp with bulbs 20X brighter than regular indoor lighting for 15-20 minutes every morning. “What you’re trying to do is to mirror the normal circadian rhythm that you typically would get,” Dr. Ambrose says. Once light therapy has begun, relief is typically experienced after two to four days. Similarly, it is imperative for those with SAD to try to get as much natural sunlight as possible. Getting outdoors increases Vitamin D production and helps boost serotonin. Exercising and eating healthy also help people feel better during the colder months.
For those who need more support, Cognitive Behavior Therapy (CBT), a professional type of talk therapy, can also prove to be effective. According to the Mayo Clinic CBT helps sufferers better manage stress, combat negative thoughts, and learn healthy coping skills. Antidepressant medications can also help manage symptoms but should be prescribed only by a physician. Even with interventions, though, SAD may not disappear completely. However, small lifestyle alterations can lessen its impact. Fortunately, there is no need to be left in the dark.
About the Author: Taylor Hamilton is a fellow with The Loreen Arbus Accessibility is Fundamental Program, a fellowship created with Women’s eNews to train women with disabilities as professional journalists so that they may write, research and report on the most crucial issues impacting the disabilities community.
