Every year in Washington state, as the rainy days of winter set in, thousands of people suffer symptoms of seasonal affective disorder (SAD).
SAD is a form of depression that sets in when changes in daylight and weather trigger darker days and less sunlight. If you think you might be experiencing mild or moderate symptoms of SAD, you’re not alone — millions of Americans suffer from it as well. In fact, experts say 4 to 6% of Americans have SAD, or a milder form of it dubbed as “winter blues,” according to the American Academy of Family Physicians.
Although experts aren’t entirely sure why this happens, most would agree it has something to do with the circadian rhythm of the body. The circadian rhythm is our internal body clock that synchronizes how we function throughout the day. SAD may take the form of a lack of energy, difficulty concentrating and weight and appetite changes, according to an article I read from the Mayo Clinic and Cleveland Clinic.
What can you do about it? There are some things you can do to help, according to sources I consulted, including the American Psychological Association, the Mayo Clinic, the Cleveland Clinic and the National Institute of Mental Health.
Try a light box. Light therapy keeps your circadian rhythm on track. A light box will alleviate symptoms. A light box mimics the sun. You can buy one on Amazon. You simply turn it on while you are reading, on your computer or watching television for about 20 to 30 minutes a day. It works. I tried it when I was in private practice, and my clients loved it.
Try a dawn simulator, an alarm clock that gradually wakes you up with light. These alarm clocks “produce light that gradually increases in intensity, just like the sun.” If you are wanting to try this option, make sure it uses full-spectrum light, which is closest to natural sunlight.
Another suggestion is aromatherapy. Although light therapy seems to work best, you could try aromatherapy, which uses essential oils for therapeutic purposes. It can be used in the form of body oils, aroma sticks or jewelry with absorbent materials, according to Johns Hopkins Medicine.
You could also take a vacation or two to a sunnier area. This will help when you are trying to cope with darker days. You could try journaling and taking vitamin D. These can help as well. My point here is to do something, even if you don’t feel like it. It will help.
So, what can we do about SAD or winter blues? It turns out we can do a lot. Light therapy and dawn simulators are the first things to consider trying. In addition, add aromatherapy and vitamin D to your daily routine (before adding any supplement, speak with your primary care provider first).
Get outside when you can on sunnier winter days. Walking, even in cold weather, will get you the natural vitamin D your body needs for mood regulation.
You could also speak with your doctor or other health care professional about mild antidepressants to help with mood regulation during those darker days.
You do not have to suffer with it. Be proactive and do something about it. You’ll be glad you did.
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Richard Stride is the current CEO of Cascade Community Healthcare. He can be reached at docrs53@gmail.com.
