Every winter is the same thing for me: gloomy, dark, and sad. While many people tend to feel more downhearted during this particular season because of the short days and cold weather, some have what’s called seasonal affective disorder (SAD).
SAD is a type of depression that usually occurs toward the end of fall and through winter, subsiding in the spring and summer. Doctors diagnose SAD after a pattern of two years of major depression occurring during a specific season, most typically winter.
Symptoms
Symptoms of SAD include:
- oversleeping
- overeating
- weight gain
- low energy
- social withdrawal
- craving carbohydrates
Risk Factors
If you’re female, you’re four times more likely to experience SAD. The farther you live from the equator, the more likely you are to suffer from it. Younger adults tend to demonstrate symptoms of SAD more than older adults. If you have a family history of depression or you already have depression or bipolar disorder, you may be prone to SAD. As a female living in northern New England with depression and a family history of depression, unfortunately, most of these factors apply to me.
Cause
Medical professionals are uncertain of what causes SAD, but research indicates that biology plays a role. For example, research has found that people with SAD have more difficulty regulating their serotonin levels than people without. They may also make too much melatonin, making you sleepier, and not enough vitamin D, which may be linked to depression symptoms.
With COVID showing no signs of disappearing, I think this will be one of the toughest winters for people with SAD ever. I’m already on medication for depression, so what else can I do to prepare for what will surely be a long season?
Light Therapy
My doctor recommended light therapy (phototherapy). Light therapy involves exposing oneself to special lighting that mimics natural sunlight. It is supposed to alter chemicals in the brain to mitigate SAD symptoms. You sit by a lightbox, which is like a funny-looking lamp, for at least 30 minutes a day.
Lightboxes are available online. Insurance doesn’t usually cover them. Not all light boxes are created equal and range fairly widely in cost. The one I purchased cost a little over $100 on Amazon: Carex Classic Plus. Newsweek recommended it as one of the best lightboxes on the market.
Side Effects
Light therapy is safe and has few side effects. If you have bipolar disorder, check with your doctor before starting light therapy, as it may cause mania, euphoria, or hyperactivity.
Success Factors
Success with light therapy depends on timing, intensity, and duration. It’s best to engage in light therapy early in the morning after you first wake up. Use a 10,000-lux light 16-24 inches from your face, and plan to sit by the light 20-30 minutes (some doctors recommend building up your time gradually from just a few minutes).
If you choose to try light therapy, you may see results in just a few days, or it could take a couple of weeks or more. While it’s not a cure for SAD, it may help alleviate the symptoms, increase your energy level, and help you feel better in general.
This year, I’m doing everything I can to combat my depression. I don’t know if light therapy will work for me, but I’m hopeful.
