Self-Help Information: Seasonal Affective Disorder or Winter Depression
What is SAD?
Do you find yourself dreading the long nights and short days of
winter?
Do you find that you sleep longer but have less energy during that
time? Do you snack more and gain weight during the longer winter evenings? If
so, you may suffer from Seasonal Affective Disorder (SAD) or winter depression.
In its broadest sense, SAD encompasses anyone who has distinct depressions
associated with the seasons. Although there are people who suffer from summer
depression (the closer one gets to the equator, the more people say they dislike
summer), in the northern US, the vast majority complain of winter depression.
Most people (over 90%) experience some difference in mood, energy or behavior
with the change of seasons (called seasonality). For example, many people prefer
sunny days to dark, cloudy ones and report a decrease in activity level in
winter. Indeed, almost half of all people in the northern US report that they
feel worse during the winter, with January and February typically experienced as
the worst. In most individuals, these changes do not cause problems. However, in
about six percent of the US population, this seasonality is severe enough to
cause a great deal of distress and difficulties in functioning and qualifies for
a diagnosis of SAD. Another 14% may suffer to a lesser degree (Rosenthal, 1998).
These numbers are averages. In general, the further north you go, the more
people are affected.
What are the Causes?
The primary culprit in SAD appears to be light deprivation.
There are a variety of situations which can cause light deprivation,
the most common being winter in a northern climate where there are
fewer hours of daylight. Other factors include the level of light
and windows available at work and at home and the weather pattern
(sunny vs. gray or foggy days). While we do not know for sure the
cause of SAD, it appears that melatonin, a sleep-related hormone
secreted by the pineal gland in the brain, may be involved. When it
is dark, the production of melatonin (which may cause symptoms of
depression) is increased.
There are other contributing factors to SAD. Stressful events
may trigger feelings of depression in winter. As with many
illnesses, we are more vulnerable when we are stressed. In addition,
it appears that some people are simply more vulnerable to SAD than
others. SAD tends to run in families and most individuals with SAD
have a close relative with some type of depression (frequently SAD).
Thus, there appears to be a genetic vulnerability to SAD, perhaps
connected to a general vulnerability to depression.
What are the Symptoms of SAD?
SAD is a form of depression so the symptoms are similar to
depression in general. The main distinguishing feature from other
types of depression is "seasonality" or a consistent pattern of mood
changes in relation to the seasons of the year. The most common
symptoms are:
Depression (sad, anxious or empty moods)
Decreased energy
Change in appetite (especially a craving for sweet or starchy
foods)
Weight gain
Increased need for sleep
Avoidance of social situations
Level of Seasonality
To determine is you suffer from SAD, fill out the chart below by
putting an X in the appropriate column for all applicable months.
Consider your pattern over the past three years.
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Symptom |
Jan |
Feb |
Mar |
Apr |
May |
Jun |
Jul |
Aug |
Sep |
Oct |
Nov |
Dec |
No Change |
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Feel best |
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Lose most weight |
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Socialize most |
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Sleep least |
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Eat least |
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Gain most weight |
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Socialize least |
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Feel worst |
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Eat most |
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Sleep most |
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Examine your chart. Compare the first five symptoms on the list with
the bottom five and look for a pattern. How consistent is the
pattern? Are the winter months when you feel the worst? Because
everyone is impacted by the change of the seasons, you also need to
examine the level of severity. Are the changes you note mild,
marked, severe, or disabling? (Adapted from the Seasonal Pattern
Assessment Questionnaire by Rosenthal, Bradt, & Wehr). If your
pattern is fairly consistent and you are significantly affected, you
might benefit from treatment.
Treatment
Self-Help
Do anything you can to increase your exposure to light during
the winter months. Increase the light level in your home. Take a
walk at midday. Take a winter vacation to a southern latitude.
Establish a regular exercise routine.
Reduce your stress level.
Light Therapy (Phototherapy)
Much research has been conducted in recent years examining the
efficacy of light therapy for SAD. Although still being explored,
current thought is that exposure to bright light on a daily basis
can help ameliorate the symptoms of SAD. The light must be high
intensity (generally between 2500 and 10,000 lux). For comparison,
the average office is lighted to between 500 to 700 lux whereas the
amount of light coming off a summer sky is over 100,000 lux. Full
spectrum lighting is not necessary. Generally, a person needs to sit
close to the light, making sure the eyes are not shaded, for between
20 and 40 minutes a day, preferably first thing in the morning.
Although available for purchase without a prescription, a
consultation with a mental health professional is recommended before
trying light therapy.
Professional Help
There are currently a variety of highly effective interventions
available for the treatment of SAD. Evaluation and consultation with
a mental health professional (psychologist, psychiatrist, counselor,
or social worker) will help you determine the best treatment for
you. Treatment may include counseling/psychotherapy, light treatment
and/or medication.
Recommended Books to Read
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Winter Blues: Seasonal Affective Disorder. What It Is and How
to Overcome It. Norman E. Rosenthal, New York: Guilford,
1998.
Need Additional Help?
Washington State University College of Veterinary Medicine
Counseling and Wellness Services offer free individual counseling for these and
related issues for veterinary students (WSU Veterinary Students ONLY). For more
information or to schedule an appointment call or e-mail:
Carolyn Wyatt PhD
ADBF 1035
335-0774
cwyatt@vetmed.wsu.edu
NOTE: The information contained in these self help
documents is not to be used as a substitute for professional care. Neither the
authors, Washington State University nor the College of Veterinary Medicine
assume liability for injury incurred by following the information presented in
these self-help documents
Last Edited: Mar 09, 2007 4:12 PM
