Seasonal Affective Disorder (SAD)

We have arrived at the darkest, coldest time of year where many people find themselves fighting the urge to hibernate.  Many people find themselves fighting the urge to sleep longer and eat more (especially high carbohydrate foods).  If these cravings, feelings of lethargy and lack of motivation come regularly in the winter and are accompanied by hopelessness, irritability and/or low mood, you may be dealing with more than the “winter blues”. 

Seasonal Affective Disorder (SAD) or “winter depression” is a cyclical form of mood disorder in which the person experiences regular, seasonal shifts in mood.  Most typically, individuals suffer from a late fall or early winter onset, with symptoms lasting until spring, although some people may experience a reversal of this pattern.  Decreased light, colder temperatures and hormonal fluctuations are thought to play a role in this disorder.  Symptoms for the typical winter variety include:

• Sad or depressed mood
• Irritability
• Excessive guilt
• A sense of hopelessness
• Lack of pleasure in formerly enjoyable activities
• Increased appetite
• Lethargy
• Increased sleep
• Weight gain
• Social withdrawal

If you are experiencing the following, talk with your doctor about treatment options, which may include phototherapy (specialized light exposure), medication or psychotherapy.  Make sure you are making time for exercise (a known antidote for both depression and anxiety) even though you don’t feel like it.  Getting your exercise outdoors, in bright sunlight will add the benefit of light exposure, which may help regulate circadian rhythms and offset symptoms.  Make time for social and other pleasurable activities, even if it takes some extra effort to get yourself motivated.  But most important, don’t wait for spring to make things better.  SAD is a treatable condition, but without intervention is likely to recur year after year.  Talk with your doctor about options to start enjoying life more no matter what the season.

Liz Rosenzweig, LCSW