Are you Sad?

It is that time of year again. Spring seems so far away, yet it feels like winter has been dragging on for months. Some of you may not have seen the sun much for the past few weeks and it is taking a toll on your mental health. If you tend to get depressed during the winter months, you are not alone. Seasonal Affective Disorder (SAD) can impact anyone, but there are ways to cope that will help you get through the rest of winter.

Seasonal Affective Disorder occurs during the winter months but can vary based on latitude, gender, and age. Statistics show that women are more likely to suffer from it than men and younger people are more likely to be diagnosed than the older population. Not surprisingly, it is more common among people who live in areas where winter days are shorter.

There are several key factors that can help you determine whether you suffer from SAD. You are at a greater risk if an immediate family member suffers from similar symptoms or has been diagnosed. Being depressed in the winter but feeling much better in the spring and summer is a symptom of SAD. You should be on the lookout for moods such as being grumpy, moody, anxious or sad. If you eat and crave more carbohydrates, gain weight, or feel sluggish or sleepy during daytime hours these are also signs. The risk of getting SAD for the first time goes down as you age.

Although experts are unsure exactly what causes SAD it is most likely a result of a lack of sunlight. This may upset your sleep-wake cycle, which causes problems with the brain chemical responsible for moods, serotonin.

There are two types of light therapies that can help with SAD: bright light treatment and dawn simulation. Bright light treatment requires you to sit in front of a “light box” for half an hour or longer, usually in the morning. Dawn simulation is a programmed light that comes on in the morning and gets brighter over time, like a sunrise.

Light therapies work well for most people with SAD but both require you to stick with it every day until the season changes. You could also talk with your doctor about antidepressants or therapy.

If you want to try something on your own you cannot go wrong with exercise. By exercising (especially early in the morning) you will have more energy and feel less depressed. Try to be physically active most days of the week.

You have many options when it comes to treating seasonal affective disorder. Hang in there, spring is on its way!