Winter and Blues - a SAD Season
Sad sufferers have hope thanks to treatment advances
“I craved sunshine like a pregnant woman craves pickles and ice cream,” said SAD sufferer, Elizabeth Merton. “On the dark, cold winter days, when I couldn’t satisfy that craving, all I wanted to do was curl up on the couch, veg in front of the TV and fall asleep.”
Seasonal Affective Disorder, or SAD, can make people feel depressed, fatigued and lethargic. It’s a real disorder with real symptoms. Fortunately, treatments do help. And, if your symptoms are mild, you can take steps toward feeling better on your own.
What makes you SAD
We still don’t know the exact causes of SAD, but researchers have some common theories:
- Melatonin is a hormone that helps you sleep, but high levels can lead to depression. Short daylight hours may spark an increase in melatonin levels.
- Serotonin is a naturally-produced brain chemical that can affect your mood. Reduced sunlight may cause a drop in your serotonin levels, which could negatively affect your mood.
- Your circadian rhythm helps your body know when to sleep and when to wake. The decreased sunlight of fall and winter days disrupts this rhythm. Some researchers believe this leads to depression.
SAD no more - treatment options
Medication
Antidepressants and other psychiatric medications may benefit some people with SAD. However, you may worry about the side effects. Talk with your doctor, and weigh the benefits and risks.
Light Therapy
Light therapy works by mimicking sunlight, which in turn causes a biochemical change in your brain that lifts your mood. This helps alleviate the symptoms of SAD.
Psychotherapy
Researchers believe SAD is related to biochemical changes in your body. However, your mood and behaviors can also contribute to the symptoms you feel. Psychotherapists may help you learn how to manage stress and cope with SAD in a healthy way.
Things you can do to help yourself
Take charge of your life by creating healthy habits to combat SAD and holiday stress.
- Let the sun shine in:
- Open your blinds
- Trim tree branches that block sunlight from entering your home
- Add skylights to let in more light
- Get enthusiastic about the great outdoors: Get outside on sunny days - even when it's cold. Just dress for the weather and soak in the sun.
- Get your body moving: Exercise improves not only your physical health, but your mental health as well. Yoga, Pilates and other exercise classes may also help you relax and feel better.
- Remember to take care of you:
- Eat a balanced diet
- Get enough sleep
- Relax
If you need help with general wellness, contact the Northwestern Memorial Physicians Group Center for Integrative Medicine & Wellness.
- Follow the sunshine: Take a trip. Get away to sunny, warm locations during the winter.
- Learn how to manage your stress: Don’t let your busy life overtake you. Learn how to manage your stress so it doesn’t lead to depression, overeating, chemical dependency, or other unhealthy thoughts or behaviors.
- Take time for your friends: Stay connected to your friends and family. If you need support, consider joining a support group.
We’re here to help you
Though many people suffer from depression, you don’t have to live with the symptoms. If you need a physician, and you’d like to be treated at Northwestern Memorial, please call our Physician Referral Department* at (877) 926-4664 or request an appointment online.
If you think you suffer from SAD, or you’re feeling stressed, blue or depressed for any reason, don’t hesitate to contact your doctor. Together, you can fight SAD and work toward making it just another acronym.
* We cannot give referrals to certain types of doctors due to privacy laws. However, the departmental representatives can provide you with names and contact information so you can set up appointments on your own.
