Seasonal Affective Disorder: Causes, Symptoms, and Treatment Options
As winter approaches and daylight hours grow shorter, people prone to seasonal depression can feel it in their bodies and brains. "It’s a feeling of panic, fear, anxiety and dread all in one," said Germaine Pataki, 63, of Saskatoon, Saskatchewan.
What causes Seasonal Affective Disorder?
Scientists are learning how specialized cells in our eyes turn the blue wavelength part of the light spectrum into neural signals affecting mood and alertness. Sunlight is loaded with the blue light, so when the cells absorb it, our brains’ alertness centers are activated and we feel more wakeful and possibly even happier.
Researcher Kathryn Roecklein at the University of Pittsburgh tested people with and without SAD to see how their eyes reacted to blue light. As a group, people with SAD were less sensitive to blue light than others, especially during winter months. This suggests a cause for wintertime depression.
Does Light Therapy Help?
Many people with SAD respond to light therapy, said Dr. Paul Desan of Yale University’s Winter Depression Research Clinic. "The first thing to try is light," Desan said. "When we get patients on exposure to bright light for a half hour or so every morning, the majority of patients get dramatically better. We don’t even need medications."
The therapy involves devices that emit light about 20 times brighter than regular indoor light. Research supports using a light that’s about 10,000 lux, a measure of brightness. You need to use it for 30 minutes every morning, according to the research.
What about Talk Therapy or Medication?
Antidepressant medications are a first-line treatment for SAD, along with light therapy. Doctors also recommend keeping a regular sleep schedule and walking outside, even on cloudy days.
Light therapy’s benefits can fade when people stop using it. One type of talk therapy – cognitive behavioral therapy, or CBT – has been shown in studies to have more durable effects, University of Vermont researcher Kelly Rohan said. CBT involves working with a therapist to identify and modify unhelpful thoughts.
What else might work?
People with SAD have half the year to create coping strategies, and some have found hacks that work for them – though there may be scant scientific support. Elizabeth Wescott, 69, of Folsom, California, believes contrast showers help her. It’s a water therapy borrowed from sports medicine that involves alternating hot and cold water while taking a shower. She also uses a light box and takes an antidepressant.
Conclusion
Seasonal Affective Disorder, or SAD, is a serious condition that affects millions of people worldwide. While the causes are still not fully understood, research suggests that it may be linked to a combination of factors, including reduced exposure to natural light and decreased sensitivity to blue light. Light therapy, talk therapy, and medication are all effective treatments for SAD, and individuals can also find their own coping strategies to manage the condition.
FAQs
Q: What is Seasonal Affective Disorder (SAD)?
A: SAD is a type of depression that occurs during the winter months, typically between October and March.
Q: What are the symptoms of SAD?
A: Symptoms of SAD include feelings of sadness, hopelessness, and lethargy, as well as changes in sleep, appetite, and social withdrawal.
Q: How is SAD treated?
A: SAD is typically treated with light therapy, talk therapy, and medication.
Q: Can I use light therapy at home?
A: Yes, light therapy devices are available for purchase, and it’s recommended to use one that emits light about 10,000 lux for 30 minutes every morning.
Q: Is CBT effective for SAD?
A: Yes, CBT has been shown to be an effective treatment for SAD, as it helps individuals identify and modify unhelpful thoughts.
