The Journey
A newsletter for chapter advisors, chapter officers, and regional officers.

Do you have the winter blues?
By Robin Rich-Coates

Take this quiz to find out!

1. Are you tired and lacking energy (jet-lagged)?

2. Are you having difficulty concentrating?

3. Are you feeling moody, often sad or depressed?

4. Have you lost interest in your daily activities?

5. Are you unusually quiet?

6. Are you sleeping too much and just feeling like you want to hibernate?

7. Do you have an increased appetite with a particular craving for carbohydrates?

8. Have you had a substantial weight gain?

9. Do you have a heavy feeling in your arms and legs?

10. Do you have trouble getting up in the morning?

If you answered yes to the majority of these questions, you may be experiencing symptoms of Seasonal Affective Disorder (SAD), commonly known as the “winter blues.” SAD is a type of depression that can be mild or severe. It occurs in as many as 1 in 20 people, mostly among those who live in the northern hemisphere.

Places such as Alaska and other northern states, Canada, and Scandinavia have high incidences of SAD. The further from the equator you live, the more at risk you are; approximately 1 percent of Floridians and 10 percent of New Hampshirites experience SAD. The depression appears during the winter months (October through April) and generally subsides in the summer.

The “winter blues” is triggered by the lack of sunlight due to the shorter and darker days of winter. Those individuals who work indoors or in dark workplaces may also be affected. Even long cloudy spells may trigger SAD. Lack of sunlight causes a disturbance in the “circadian rhythms,” your body’s internal biological clock. You may have heard these called “biorhythms,” our normal sleeping and waking patterns.

The absence of light stimulates the tiny pineal gland in the brain (sometimes called the “third eye”) to secrete the hormone melatonin. The level of melatonin, therefore, regulates our biorhythms during the day and night and during seasonal changes. The latest research has shown that neurotransmitters in the brain, such as serotonin, may also be involved.

There is an increased risk of SAD if you have a family history of the disorder. Approximately two-thirds of those affected are women. Researchers suggest that there may be more men affected than reported because men often “tough it out” instead of seeking professional help. The age onset of the disorder is usually the early to mid-thirties, although some childhood cases have been diagnosed.

Ever wonder why Minnesotans celebrate winter with “Ice Carnivals” or Alaskans have dog sled races when they could be warm and comfortable inside their homes? These winter outdoorsmen have learned to maximize their exposure to light during the short winter days to counteract the effects of SAD. Increased light exposure seems to be the best treatment for SAD. For mild cases, light therapy may be as simple as taking a walk outside or sitting by a large window and reading a good book.

For more severe cases, a “light box” may be required. The light is very intense and you may sit near it or do other things as long as you are exposed for about 30 minutes a day and as long as the bright light is within your peripheral vision. A new treatment showing promise is “dawn simulation” which uses a rosy-colored light on a timer and dimmer switch to make it appear as though the sun is rising in the bedroom as you wake up.

For many individuals the best way to deal with SAD is to manage their sleep patterns. This includes getting enough sleep but not too much. Another recommendation that may be difficult to maintain especially on the weekends is to get up and go to bed at the same time every day. Other suggestions to help get adequate sleep are to exercise early in the day, avoid caffeine and alcohol especially near bedtime, and learn ways to help you get to sleep such as muscle relaxation, breathing techniques, and using imagery.

When light therapy and sleep modifications do not work, individuals with SAD may be treated with counseling and with medications such as antidepressants. For many individuals a combination of all of these types of therapy seems to be the most effective in curbing the negative effects that SAD can have on one’s lifestyle.

SAD can be a disabling or debilitating illness as with other forms of depression. There is no cure for SAD but it certainly can be managed. So keep this information in mind if you start feeling the “winter blues,” “senior slump,” or a serious case of “spring fever.” If you are overwhelmed with symptoms like those described in the short quiz, seek professional help.

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This page last modified -- Friday, 14-Nov-2003 11:00:25 CST (cwe)