Dealing with Winter Blues

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The last few weeks of the winter holidays are upon us, as are the shortest days of the year.  What can we do to boost our mood and keep things merry and bright?

The article "Lighten up!  How to beat back winter blues" provides suggestions for deal with Seasonal Affective Disorder (SAD), which is described as periods of depression that correspond with the seasons of the year, usually occurring in fall or winter.  The article advises exercise, healthy eating and sunlight exposure for dealing with symptoms commonly associated with SAD (depressed mood, anxiety, irritability, fatigue, carbohydrate-craving and weight gain or loss).

For more information about mental health issues related to the winter season, read our recently posted holiday tips provided by the American Psychological Association (APA) and look over our post featuring a Mental Health America article about stress and depression during the holiday season. As always, visit our website for more information about mental health and wellness!

Contributed by Lora M. Dziemiela, Program Secretary

Seasonal Affective Disorder

Fall is right around the corner!

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The temperature is dropping (along with the leaves) and sunlight is gradually decreasing. For some, this decrease in sunlight can trigger symptoms of depression associated with Seasonal Affective Disorder (SAD), a condition characterized by recurrent episodes of depression – usually in late fall and winter – with periods of normal mood during the rest of the year.

According to NAMI's online information sheet, common symptoms of Seasonal Affective Disorder can include oversleeping, daytime fatigue, carbohydrate craving, weight gain, lethargy, hopelessness, lack of interest in normal activities and social withdrawal.

Treatment for SAD is individualized, and can include light therapy, in which bright fluorescent light is used to alleviate symptoms. Light intensity, duration and time of light exposure are important factors in achieving optimal results, and light dosage will vary from person to person. The Center for Environmental Therapeutics offers online self-assessment tools that can help you determine if you are a good candidate for treatment prior to seeking a diagnosis.

For more information about SAD and other mental health issues, visit the NAMI Southwestern Pennsylvania website or call the office at 412-366-3788.

Information for this post was taken from NAMI's SAD online information sheet, reviewed by Michael Terman, Ph.D., Director, Winter Depression Program, New York State Psychiatric Institute at Columbia University Medical Center. New York City (February, 2004).

Seasonal Affective Disorder

With the seasonal changes this time of year, some people experience periods of depression and may suffer from Seasonal Affective Disorder.

This condition is characterized by recurrent episodes of depression--usually beginning in late fall or early winter--alternating with periods of normal or high mood the rest of the year.

Typical characteristics of Seasonal Affective Disorder include oversleeping, daytime fatigue, carbohydrate craving and weight gain, although a person does not necessarily need to show these symptoms.

Additionally, a person can experience the usual features of depression, especially decreased sexual interest, lethargy, hopelessness, suicidal thoughts, lack of interest in normal activities and social withdrawal.

Light therapy is now considered first-line treatment intervention. If properly dosed, it can produce relief within days. Anti-depressants may also help and can be used in conjunction with light therapy.

Click here for more information on Seasonal Affective Disorder, including patterns and treatments. Today the Wall Street Journal published this article on seasonal depression.

For information on other mental illnesses, visit the NAMI Southwestern Pennsylvania website.