Nurse Mary: Is it a SAD time of year?
by Mary A Drobnak RN, BSN
As we head into the colder, darker winter days, it’s not uncommon for varying degrees of Seasonal Affective Disorder (appropriately abbreviated to ‘SAD’) to creep up on us. SAD is defined as episodes of depression that occur (or recur) at certain times of the year. Although SAD can happen any time of the year, it is usually identified in winter and found to occur four times more often in women than men. The average age when this illness first develops is 23, although people of all ages can experience SAD. The disorder can often go unnoticed as some symptoms mimic what many of us experience in the winter months: an increase in food intake (weight gain) and sleeping in a little later due to colder weather, longer nights and fewer outdoor activities. It is also referred to as ‘winter blues’, ‘holiday blues’ and ‘hibernation reaction’.
Symptoms of SAD include lack of energy; decreased ability to concentrate; loss of interest in activities like work; diminished sex drive; feelings of sluggishness, fatigue and body aches; insomnia; social withdrawal; and general unhappiness and irritability. SAD begins in the late autumn, peaks in the winter months and usually lasts until spring. There is no real test or diagnosis for SAD, and many people, when unaware, mask symptoms by appearing ‘happy’ when around others.
Why does it happen? SAD is a type of depression (usually temporary, but it can recur when ignored or untreated) that is thought to be caused due to lack of sunlight. Researchers have found that bright light changes the chemicals in the brain, although exactly how continues to be studied. Although specific mechanisms are undetermined, factors such as low vitamin D in the blood have been associated with SAD and other depressive disorders. Additionally, decreased sunlight has been found to throw off one’s circadian rhythm, decrease serotonin levels and disrupt the balance of the natural hormone known as melatonin that plays a role in sleep patterns.
If you’re experiencing some of the symptoms of SAD, there are actions you can take. It may seem obvious to say that exposure to bright lights, especially fluorescent lights, significantly improves the symptoms of this disorder when it occurs in the winter months (referred to as phototherapy). Studies have proven that it does not have to be actual ‘daylight’ to have an effect; however sunlight cannot be discounted as a natural therapy of choice. Natural therapies include building a support system and making an effort to stay active and involved socially even when you don’t want to. Acupuncture, which is easily accessible in Shanghai, has also been found to be very effective for mild depressive disorders. Keeping checks on your inner self, including monitoring changes in your behavior and moods and acknowledging the possibility of this disorder, is sometimes the best way to identify it and actively do something in order to feel better.
Luckily with the festivities of the holidays upon us, opportunities for socialisation and travel to warmer climates are at hand – both of which can be important in warding off SAD. Staying active, remembering not to overindulge in alcohol and high calorie foods and exercising our minds, bodies and souls during the winter months in Shanghai will allow us to overcome symptoms that are associated with SAD. Wishing everyone a very safe, happy and healthy holiday season. Happy New Year!
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