Is Seasonal Affective Disorder (SAD) Giving You the Blues?

Last Updated: Dec. 1, 2003

Everyone feels down or sluggish sometimes. Some people may even get the “winter blues” because it’s often too chilly to go outside and they may feel restless and bored.

However, some people experience a more serious mood change when the cold weather rolls around. They may experience the following symptoms:

• Feeling like they can’t get out of bed in the morning; increased sleep
• Having no energy; experiencing a heavy leaden feel in arms and legs
• Having an increased appetite, especially for starches and sweets
• Feeling depressed and showing no interest in their normal activities or in talking to their friends.

Sometimes, these symptoms are quite severe. This condition is known as seasonal affective disorder (SAD)—it’s “seasonal” because the mood change happens during a certain season, and it’s “affective,” or emotional, because it causes emotional changes in a person.

What causes SAD?
A less common version of SAD can occur in the summer, but SAD usually strikes in the winter months and in colder climates. In fact, you’re about seven times more likely to suffer from SAD if you live in New Hampshire than if you live in Florida. You’re also more likely to suffer from SAD if you’re female and over the age of 20, although SAD is sometimes seen in kids and adolescents.

Some experts think it’s a lack of sunlight during the winter months, when the days are shorter and daylight is scarce. They believe that a lack of sunlight increases the body’s production of a chemical called melatonin, which helps regulate sleep and can cause symptoms of depression.

Light therapy & other treatments
A popular treatment for SAD is called “light therapy,” in which the person exposes herself to a special type of light for an amount of time each day, sometimes using a light visor or a light box provided by a doctor. Other treatments include medication, changes in diet, learning new ways to manage stress, or sometimes a vacation to a sunny, warm climate during the cold months.

Light therapy has been proven effective in over 80% of diagnosed cases. Ordinary light bulbs and fittings are not strong enough. Whereas the average home or office lighting deliver an intensity of 200-500 lux, the minimum dose necessary to treat SAD is 2,500 lux. Some light units deliver up to 10,000 lux, which can shorten treatment time.

How soon does light therapy work?
Most people notice improvement in 2 to 4 days. In some cases, symptoms may not improve for several weeks.

Source: U.S. Department of Health and Human Services

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