Seasonal Affective Disorder, also commonly referred to as SAD is something many people suffer from during the darker winter months. Although anti-depressant medication may sometimes be prescribed for it, it shouldn't be confused with other forms of depression. SAD can be present on it's own, but it's also a common companion condition, present alongside other depressive disorders.
My brief guide to seasonal affective disorder will tell you what it is, what causes it and most importantly what you can do to overcome it.
If you think you may be suffering from SAD or have recently been diagnosed as having it, read on for advice on coping strategies.
Seasonal Affective Disorder is the body's adverse reaction to a change in light conditions. During the winter months when there's weaker light that's also available for shorter periods of time the delicate chemistry of the brain can be upset, with larger amounts of Melatonin being produced. This increase in Melatonin is responsible for the lethargy that is a large part of SAD. At the same time, Serotonin production is reduced. Reduced levels of Serotonin often play a part in depression.
The symptoms of SAD share similarities with other types of depressive disorder:
Seasonal Affective Disorder differs from other depressive disorders in that it only ever presents itself during the winter months. As soon as the days start lengthening again it clears up.
On it's own SAD can be mild (also known as subsyndromal SAD), though more severe cases are not uncommon. Seasonal affective disorder can add weight to severe types of depressive disorder and so anything done to ease it will never be time wasted.
Self Help:
If you haven't done so already, please read through the Help Yourself section on my site which lists many things that you can do to combat any type of depression.
The most important thing you can do when suffering from Seasonal Affective Disorder is to get as much natural light as possible (this may be fine if you have mild SAD on it's own, but not so easy if your SAD is a companion to another depressive disorder). The most effective time of day for this will of course be midday.
If you have SAD coupled with a severe depressive disorder that affects your ability to get out, try to get into the fresh air where you won't have to bump in to anyone - in other words, wrap up well and make the most of your garden. If your ability to get out fluctuates due to mood swings make the most of the times that you're ok. If you absolutely cannot go outside or don't have a garden you can use a light box.
Light boxes are specially designed for SAD. A light box emits light many times brighter than standard household lighting, and only at that dose will the light be effective - sitting indoors with ordinary house lights on will just not work. If you've been advised to get a light box, your doctor will advise you as to how long you will need to spend with it on. This will usually be up to 4 hours of light therapy a day and you should see an improvement in your condition within a week.
Clinical Treatment:
If your SAD is moderate to severe you may be prescribed a very short course (maybe 2 - 3 months) of anti-depressant medication. The anti-depressants prescribed will be of a non-sedative class and should work well with light therapy. Be aware that anti-depressants can take a while to kick in. Your doctor will be able to advise you of how long your medication will take to become effective (it differs from type to type and from person to person). An indication as to how long it will take will also be listed in the literature provided with your medication, which should always be read before taking anything).
While you're waiting for your meds to kick in you can always use some of the suggestions listed on the Help Yourself section of my site (EXCLUDING the St. John's Wort extract - please do NOT take that for Seasonal Affective Disorder, and NEVER with other anti-depressants) and if you continue with the suggestions you may even be able to lower your dosage of anti-depressants (though ONLY under strict medical supervision).
If your SAD is coupled with unipolar depressive disorder ask your doctor about increasing your dose of anti-depressants slightly over the winter months if they are a non-sedative type.
Extra care must be taken when dealing with SAD and bi-polar and at no point should you just up your AD meds (if you've been prescribed these as part of your medication) on your own - any adjustment in your medication must be strictly monitored by your doctor.
With care, SAD can be minimised but it does take effort. If you have SAD on it's own, you can rest assured that as soon as spring comes around your disorder will clear up. If you have SAD coupled with another depressive disorder, the effects can be minimised with care and attention. As always, having people around you who care and are compassionate helps. Avoid those who aggravate your condition - you don't need people like that around you - you want people who will help, not hinder.
IMPORTANT NOTICE AND DISCLAIMER: This information is just that - information. This is not intended to be used instead of qualified medical advice. If you think you have moderate to serious depression you must seek medical advice from a qualified professional.
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