The Winter Blues: SAD
Understanding Seasonal Affective Disorder
John D. Moore, LCPC, CADC
© 2007 by John D. Moore

In this article, we will:

•Explore Seasonal Affective Disorder (SAD)
•Examine the symptoms of SAD
•Review effective treatments

Faced with the reality of less sunlight, coupled with colder weather, many people here in the Midwest experience an autumnal/winter phenomenon known as SAD (Seasonal Affective Disorder).  SAD is more common that you might think. As many as half a million people in the United States may suffer from winter depression, with approximately 10% to 20% of the population experiencing mild traits of SAD. This condition appears to be more common in women than in men.

Let’s review some of the common symptoms of SAD according to the popular website familydoctor.org. Remember that these symptoms generally begin to appear in the fall with the time change and gradually get worse until spring, when in April the time change occurs again. 

SYMPTOMS OF SAD INCLUDE

•A change in appetite, especially a craving for sweet or starchy foods
•Weight gain
•A heavy feeling in the arms or legs
•A drop in energy level
•Fatigue
•A tendency to oversleep or problems falling asleep
•Difficulty concentrating
•Irritability
•Increased sensitivity to social rejection
•Avoidance of social situations

If you have mentally checked off four or more of these symptoms, you may suffer from SAD. It is important to keep in mind that these symptoms often occur in tandem and therefore should viewed in their totality. With that stated, is equally important to speak to your physician to rule out other causes that may mimic SAD.  Let’s move on to exploring how to treat SAD.

TREATMENT FOR SAD

Much is still unknown about SAD, however some people have reported the following as being helpful in treating this seasonal disorder:

• Light therapy: using a specially made light box, you will sit in front of this device for a certain length of time each day. Generally, light therapy takes about 30 minutes each day throughout the fall and winter, when you're most likely to be depressed. These light boxes can be found online through various retailers, including e-bay. FYI: Tanning beds are not considered true "light therapy" or an effective treatment for SAD as the bulbs used in tanning beds are different than bright light boxes.

• Physical Activity: small changes in your level of physical activity can help you realize more energy and motivation for important daily activities. Check with your doctor first before starting any activities that require physical exertion. If you are "cleared to go" then consider light aerobic exercise, such as walking or using a treadmill.

• Talk therapy: working with a therapist in a way that lets you talk about your feelings of depression, anxiety and lack of energy can sometimes lessen the symptoms. Plus, a therapist trained in working with SAD may be able to offer useful coping tools.

• Anti-depressants: there are a wide variety of anti-depressants available that are used to treat SAD. After speaking to your physician, he or she may prescribe something for you to help alleviate your symptoms.

SUMMARY

In Chicago, biting winds and cloudy skies can make even the hardiest person feel blue. But for some people, the reality of less sunlight coupled with the cold weather can cause real emotional problems. If you think you may have SAD, please talk to your physician or therapist. Effective treatments are now available, which can help you work through the emotional lows of wintertime. And cheer up – spring is just around the corner!
© 2007 by John D. Moore. All rights reserved. See Disclaimer
chicago and seasonal affective disorder, seasonal affective disorder and midwest, chicago therapist john moore and sad, what is seasonal affective disorder