Seasonal Affective Disorder
Urban Eco Dec 4, 2015
by Janette Ward
Hello Urbanities, I hope you are well. This month I would like to share with you about SAD (Seasonal Affective Disorder) it is a type of depression with a seasonal pattern, occurring most commonly in the winter months.
I have personal experience of this, I became aware several years ago that in October when the clocks go back my mood plummets, I find it difficult to get out of bed in a morning, my motivation and enthusiasm disappear.
I didn’t see my doctor but researched my symptoms and created an action plan that meant that SAD does not have such a negative effect on me anymore. My action plan includes a light box I purchased 5 years ago that I have on in a morning usually from October often until the end of March. I take additional vitamins, make sure I still exercise and get out in the fresh air everyday even if it’s only for 20 minutes and keep in contact with people doing things that I enjoy.
Urban Eco Dec 4, 2015
by Janette Ward
Hello Urbanities, I hope you are well. This month I would like to share with you about SAD (Seasonal Affective Disorder) it is a type of depression with a seasonal pattern, occurring most commonly in the winter months.
I have personal experience of this, I became aware several years ago that in October when the clocks go back my mood plummets, I find it difficult to get out of bed in a morning, my motivation and enthusiasm disappear.
I didn’t see my doctor but researched my symptoms and created an action plan that meant that SAD does not have such a negative effect on me anymore. My action plan includes a light box I purchased 5 years ago that I have on in a morning usually from October often until the end of March. I take additional vitamins, make sure I still exercise and get out in the fresh air everyday even if it’s only for 20 minutes and keep in contact with people doing things that I enjoy.
In the UK the NHS have estimated that 1 in 15 people are affected by SAD between September and April.
The symptoms of SAD vary from person to person, some may include:
The exact cause of SAD isn’t fully understood at present, although there are theories. SAD may be related to changes in the amount of daylight during the autumn and winter.
The effects of light – When light hits the back of the eye (the retina), messages are passed to the part of the brain (the hypothalamus) which controls mood, appetite, sex drive, temperature, activity and sleep. If there’s not enough light, these functions are likely to slow down and gradually stop. Some people seem to need a lot more light than others for their body to function normally and are therefore more likely to develop SAD symptoms if there are low levels of light.
Low serotonin levels – the main brain chemical involved in SAD is serotonin. People experiencing depression have been found to have lower levels of serotonin, particularly in winter. It is thought that the brains system for releasing and absorbing serotonin to regulate moods might not work properly in people with SAD.
High melatonin levels – when it’s dark, the pineal gland in the brain produces the hormone melatonin which makes us sleep. When it becomes light again, it stops producing melatonin and we wake up. It has been found that people with SAD produce much higher melatonin levels in winter than other people. This is also what happens to animals when they hibernate. However the relationship between melatonin and SAD is still unclear.
Treatment of SAD
There are a number of steps you can take to reduce the effects of SAD:-
Light therapy
For me it is using my light box that makes such a positive difference and research has shown that exposure to bright, artificial light can improve symptoms in about 8 in 10 people with SAD. The aim is to provide bright summer light to stimulate a change in the levels of chemicals and hormones which affect the mood.
The light is at least 10 times stronger than that from normal light bulbs. It’s very similar to natural daylight. An effective dose is 2,500 lux per day (compared to 200-500 lux emitted by domestic or office lighting) and most people notice an improvement in symptoms within 3 or 4 days.
In Sweden they estimate they have nearly a million SAD sufferers and ‘light cafes’ have taken off, so along with their lattes customers are offered high-strength lighting.
Don’t suffer, get help!
For more information, please contact www.sada.org.uk or www.sad.org.uk or www.mind.org.uk
Janette can be contacted at [email protected] or www.circleswork.co.uk
The symptoms of SAD vary from person to person, some may include:
- A low mood for most of the day
- Lethargy, lack of energy for everyday tasks, such as studying or going to work
- Needing more sleep and sleeping more than usual
- Eating more than usual, especially craving carbohydrates, leading to weight gain
- < >< >Loss of interest in sex or physical contact
- Concentration problems
- Mood swings and excessive energy in spring/summer – but this is less common
The exact cause of SAD isn’t fully understood at present, although there are theories. SAD may be related to changes in the amount of daylight during the autumn and winter.
The effects of light – When light hits the back of the eye (the retina), messages are passed to the part of the brain (the hypothalamus) which controls mood, appetite, sex drive, temperature, activity and sleep. If there’s not enough light, these functions are likely to slow down and gradually stop. Some people seem to need a lot more light than others for their body to function normally and are therefore more likely to develop SAD symptoms if there are low levels of light.
Low serotonin levels – the main brain chemical involved in SAD is serotonin. People experiencing depression have been found to have lower levels of serotonin, particularly in winter. It is thought that the brains system for releasing and absorbing serotonin to regulate moods might not work properly in people with SAD.
High melatonin levels – when it’s dark, the pineal gland in the brain produces the hormone melatonin which makes us sleep. When it becomes light again, it stops producing melatonin and we wake up. It has been found that people with SAD produce much higher melatonin levels in winter than other people. This is also what happens to animals when they hibernate. However the relationship between melatonin and SAD is still unclear.
Treatment of SAD
There are a number of steps you can take to reduce the effects of SAD:-
- Try to find time each day to get outside
- Sit near windows when you are inside
- Take regular, moderate exercise
- Eat a well-balanced diet
- Decorate your home in light colours
- Leave any major projects until summer and plan ahead for winter
- Try not to put yourself under stress and learn relaxation techniques
- Talking to friends and family about how you are feeling.
- Your GP may recommend some antidepressants just for the autumn/winter season
- Talking therapies can also be very helpful, which could include CBT (Cognitive Behavioural Therapy), counselling, attending a group etc
Light therapy
For me it is using my light box that makes such a positive difference and research has shown that exposure to bright, artificial light can improve symptoms in about 8 in 10 people with SAD. The aim is to provide bright summer light to stimulate a change in the levels of chemicals and hormones which affect the mood.
The light is at least 10 times stronger than that from normal light bulbs. It’s very similar to natural daylight. An effective dose is 2,500 lux per day (compared to 200-500 lux emitted by domestic or office lighting) and most people notice an improvement in symptoms within 3 or 4 days.
In Sweden they estimate they have nearly a million SAD sufferers and ‘light cafes’ have taken off, so along with their lattes customers are offered high-strength lighting.
Don’t suffer, get help!
For more information, please contact www.sada.org.uk or www.sad.org.uk or www.mind.org.uk
Janette can be contacted at [email protected] or www.circleswork.co.uk