Seasonal Affective Disorder Beating the Winter Blues

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Seasonal Affective DisorderBeating the Winter
Blues

• Created and presented by
• Jennifer Kalligonis, M.S.
• Counselor
• Career and Counseling Center
• Delaware County Community College

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Seasonal Affective Disorder

• Workshop Outline
• What is S.A.D.?
• Whats the research say?
• What are the symptoms of S.A.D.?
• How do I know if I have it?
• What causes SAD?
• How is SAD treated?
• Light Therapy
• Coping Strategies
• Further reading and references

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What is S.A.D.?

• A type of depression that follows the seasons.
• Winter Depression most common type of
  SADusually begins in late fall or early winter
  and goes away by summer.
• Summer Depression a less common type of SAD
  usually begins in the late spring or early
  summer.
• SAD may be related to changes in the amount of
  daylight.
• Its different from the common winter blahs SAD
  goes well beyond those feelings and symptoms
  its a form of depression.

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Whats the research say?

• SAD affects about 1 in 20 adult Americans.
• Most are women whose illness typically begins in
  their twenties.
• Many report at least one close relative with a
  psychiatric condition, most frequently a severe
  depressive disorder (55 ) or alcohol abuse
  (34).
• Some people outgrow it, but for others it may
  last a lifetime.
• The risk of SAD decreases as you get older.
• More common the farther north you go.

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What are the symptoms of S.A.D.?

• periods of depression that seem to accompany
  seasonal changes during the year (decreased
  sexual appetite, hopelessness, suicidal thoughts,
  lack of interest in normal activities, and social
  withdrawal.)
• oversleeping
• change in appetite, especially a craving for
  sweets or carbs
• weight gain
• a heavy feeling in the arms or legs
• fatigue
• a drop in energy level
• difficulty concentrating
• irritability

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How do I know if I have S.A.D.?

• Symptoms of SAD keep coming back and tend to come
  and go at about the same time every year.
• Symptoms usually begin in October or November and
  subside in March or April.

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What causes S.A.D.?

• As seasons change, there is a shift in our
  biological internal clocks in response to the
  changes in sunlight patterns.
• Two Chemicals in the Brain
• 1. Melatonin (makes us sleepy and/or sad)
• a sleep-related hormone
• believed to cause symptoms of depression
• produced at increased levels in the dark
• 2. Serotonin (makes us energetic and/or happy)
• lack of Serotonin is a cause of depression
• exposure to bright light increases the production
  of Serotonin
• Serotonin is the substance made more plentiful by
  the now well known drug Prozac

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What causes S.A.D.? (continued)

• Shorter darker days more Melatonin (BAD)
• Longer sunnier days more Serotonin (GOOD)

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How is SAD treated?

• Light therapy
• special lamp 10 -20 times brighter than ordinary
  indoor lights for about 30 minutes each day
• alters the levels of certain brain chemicals
  (Serotonin)
• tanning beds shouldn't be used to treat SAD
• Medication
• antidepressants such as Wellbutrin XL, Paxil,
  Zoloft, or Prozac
• Therapy/Counseling
• Cognitive Behavioral Therapy identifying
  modifying negative thoughts and behaviors
• Stress Management

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Light Therapy

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3 Keys to Effective Light Therapy

• 1. Intensity
• recorded in lux (a measure of the amount of light
  you receive at a specific distance from a light
  source)
• Light Boxes are between 2,500 lux and 10,000 lux
  (typical therapy is 10,000 lux.)
• 2. Duration
• typical daily sessions 15 minutes- 2 hours
• start with smaller blocks of time, working up to
  longer periods.
• 3. Timing
• best used in the morning, after you first wake up
• using light boxes at night can make it difficult
  to sleep

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Whats best?

• The most effective combination of intensity,
• duration and timing
• varies from person to person, so you may have to
  adjust your routine to find what works best.
• your doctor can guide you about how to make
  appropriate adjustments for your situation.

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Coping Strategies
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Coping Strategies

• Begin using a light box upon the onset of low
  sunlight (fall season), even before you feel the
  onset of winter SAD.
• Eat a well-balanced diet, including sufficient
  amounts of vitamins and minerals will give you
  more energy (even when your body is craving
  carbs/sweets.)
• Seek counseling during the winter months.
• Stay involved with your social circle and regular
  activities this will provide support during
  winter months.

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Coping Strategies (continued)

• What should I do if I think I have SAD?
• Learn as much as you can about SAD. If your
  symptoms are mild, that is, if
• they don't interfere too much with your daily
  living, you may want to try
• light therapy or experiment with adjusting the
  light in your surroundings
• with bright lamps.
• When to Seek Medical Advice
• Most people experience some days when they feel
  down. But if you feel
• down for days at a time and life seems to be
  losing its pleasure, you
• should see your doctor or a counselor. This is
  particularly important if you
• notice that your sleep and appetite are affected
  and especially if you
• think about suicide.

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Further reading and resources

• Winter Blues Seasonal Affective Disorder--What
  It is and How to Overcome It (2nd edition), by
  Norman Rosenthal, M.D., Guilford Press, 1998.
• American Academy of Family Physicians
• National Alliance for the Mentally Ill
• National Mental Health Association
• The National Organization for Seasonal Affective
  Disorder