Seasonal Affective Disorder: Some Ways to Combat Those Winter Blues

Yes, it’s that time of year again, time for shorter days and longer periods of darkness in our days. Many people get down in the dumps just thinking of it.   If this thought scares you or you have depression like symptoms in the winter months you may have SAD – seasonal affective disorder. SAD is a type of depression that hits when days become shorter. For some people it may be no more than a slight case of wintertime blues. But others can find SAD to be severe and affect the quality of life one is used to.  Some common symptoms of SAD include changes to sleeping patters, craving carbohydrates, avoiding social interactions, and other symptoms that often occur with depression.

Of course these days there is a way to cure most things by visiting a doctor and by all means, if you suffer from depression or SAD you certainly should see a medical professional to be sure there is no underlying issue. A doctor may offer suggestions for treatment, including light therapy and/or medication depending on the severity. I am here to offer some natural methods for combating those winter blues and help you get through those dreary months of winter, may be even take advantage of the extra time indoors!

Let us first take a look at light therapy. This may also be recommended by a medical professional as the warm, bright light from a dawn simulator can make you feel relaxed, refreshed and ready to tackle the day. Some day the main cause of seasonal affective disorder is the lack of sunlight on our bodies and the decrease in light that occurs with the change in season. When you work all day the option of natural sunlight in the winter months is tough to find. A dawn simulator or light therapy clock that gives off a simulated sun but still provides warmth and light may be just the answer.   The light will stimulate the biochemical activity in your brain to help regulate a variety of systems. The Sun Alarm Ultima has been very well loved in providing this dawn simulating affect at your wake up. Not only does this wake you up naturally, you will be amazed at how much more refreshed you feel not having a loud beeping alarm clock in your ear!  Indoor fountains are another product that can help alleviate some of the feelings of anxiety, winter blues etc. The relaxing sounds of a water fountain an brilliant soothing background noise that can help relieve anxiety or help you fall asleep.  You will be amazed at how even a smaller tabletop style water fountain will bring beauty and joy into your life. Water fountains have many benefits such as stress relief, calming background noise, air humidifiers, pet drinking source and releasing negative ions. This could be just the ticket to bringing something into your home that you delight in relaxing by each and every day. Another common symptom of SAD is lethargy. You can’t seem to get motivated to do anything and you spend your time sitting around. These feelings are triggered by the lack of serotonin in the brain. Believe it or not, serotonin can be produced naturally by physical activity.  A small exercise each day will help you relax and take your mind off what stresses you out. Fighting stress during the winter months is vital. SAD can affect your ability to handle stress well. Make exercise part of your daily routine and you are sure to notice a difference! Having a excellent diet is one of the keys to combating those winter blues. It all goes hand in hand. A lack of Vitamin D, which we get from the sun, can cause feelings of lethargy which can cause us to crave terrible foods which leave us with no energy. It all goes together! Be sure you eat a balanced diet and get plenty of vitamins and minerals. Fresh fruits and vegetables can provide your body with the tools you need to stay healthy and combat those symptoms of Depression and SAD.

SAD and depression is not fun but there are ways to make those feelings go away and things you can do to combat these symptoms to have a worry free, relaxed winter season and get the most out of it.

In winter, for a number of people, they have a low morale.  The light in the summer is a long way off with the days that are getting shorter seasonal depression aswell as winter blues can affect us.  One person out of five will be affected by the arrival of autumn.  Light therapy is an ideal way to recharge the batteries so that we can find the energy linked with the light. 

The winter season which depresses us

The loss of light affects directly our morale.  One summers day brings a light intensity of 100 000 lux (light intensity) and in the bright office, we recieve only 400 lux.  This contrast affects directly our matabolisme by the changes of our hormones with an over production of melatonin (sleeping hormone) during the day.

Light therapy, a treatment against winter blues and seasonal depression

Light therapy can be used in the home or in a number of hospitals.

The use at home of this light therapy can be used for comfort.

How to use it

All you have to do is be exposed to a light therapy lamp, at a respectable distance and a duration of time. The results of this treatment are quite quick as it consists of sending a light message via the retina and the nurotransmitters so as to inhabit the secretion of the melatonin.

You will find all the information you need on light therapy and Seasonal Affective Disorder on the Solvital light therapy website

As the winter months come, it is excellent to know the fact that there is a mental disorder that can affect us all in this season: Seasonal Affective Disorder (SAD). (SAD). You may not have heard about it, but for the ones who suffer from SAD, the winter months are not so full of happiness and joy. Instead, in severe cases, the patients who suffer from this mental disorder may need to be hospitalized. SAD can degenerate, driving innocent people to suicide. This specific aspect has made scientists and doctors to come up with new methods of treatment for this mental disorder.

In order to know SAD (Seasonal Affective Disorder), we must first know and identify the main signs that can show us if a person suffers or not from it. The most vital symptoms of Winter Seasonal Affective Disorder are:

Feeling blue, mental depression
Sudden energy level drops, lethargic
Decreased Concentration & Poor Performance at school or work
Tendency to become isolated and avoid social situations
Inexplicable changes in sleeping and waking patters
Irritability
Weight Gain

These symptoms usually appear in the winter period. It is mainly due to the fact that the days become shorter and the nights longer, so the number of daylight hours becomes shorter.

If you feel that you already have these symptoms, it will be a smart thing to contact a specialized doctor. There are also some SAD desk lamps that are able to fight with the mental disorder. Basically, the patient needs to regularly look at or be in the presence of the desk lamp. In this way, the natural sunlight is imitated, together with its properties. On the mental state, natural sunlight has an vital impact. This is why, SAD desk lamps are recommended when facing with depressions and similar mental disorders, and this affirmation is made without any kind of doubt.

At the beginning of the 1980’s in the United States Professor Rosenthal learned the benefits of light therapy lamps.  At first they were used in cases of seasonal depression also called SAD (Seasonal Affective Disorder).  Light therapy is today practised in a number of hospitals a number of pathologies, but mostly with distress linked to the upset of the biological clock (circadian rhythm problems) like insomnia and generally distress sleeping.

Light therapy reveals its effectiveness in numerous cases, and helps to quickly find energy when a lower morale lets us feel the changes in the seasons.

Light therapy lamps and seasonal depression or SAD.  The principal symptoms of winter season depression start to show at the end of summer when the days start to grow small and become dull as there is less light it is the seasonal change that affects a number of people.

In a number of cases it is Winter Blues which we all suffer from in one way or another, it is a simpler version of winter depression, and this in no way stops us from continuing with our daily lives.

In the cases of SAD people will suffer from a depressive state, tiredness and will have a tendancy to isolate themselves socially.  Also noticing a significant rise in their appetite with a tendancy to gain weight or even bulemia due to sweet foods, gloomy humour a tendancy of insomnia and an excessive need of sleep, loss of concentration and motivation with a loss of interest and a loss of out place.  The people suffering from seasonal depression do not automatically show symptoms, this is why it is vital to contact a doctor for a check up.  The signs of this depression disappear with the arrival of gorgeous days and sunlight.

Light therapy lamps : How does it work?

Light therapy consists of facing a light therapy lamp which transmits light to the eyes. The intensity of the light should be between 2500 and 10 000 lux (light units).  It is the retina via the neurotransmittors that inhibit the melatonin, a sleep hormone which is at the root of the problems linked to a loss of light.  This homone is normally secreted at night for us to sleep. The fact that this sleeping drug is naturally blocked during the day helps us to find out natural energy.

How to use the light therapy lamps

First you have to remember that light therapy lamps used as treatment in hospitals and at home respond in the same way as any normal medecine.  This is why you should verify that the lamps have an agreed EU license.

The origin of light therapy lamps are reserved for medical use (by a GP or at the hospital).  Today light therapy lamps may be used at home, at the office in response to normal usage.

The power will be the first factor in the choice of a lamp, of course the more powerful the lamp the more the use will be a greater comfort.

Each session should be done in the morning.  The user must place the lamp at eye height or just underneath the eyes.  It is not necessary to look at the lamp but it is vital that the retina swims in the light coming from the light therapy.

The length of the session must be between 30 minutes and 2 hours (30 minutes at 10 000 lux or 2500 lux for 2 hours).

The effects on the morale can be felt quite quickly, from the first couple of days, but may take 10 days for others.

There are very small indications against light therapy but it is vital to consult a doctor when the person suffers with their eyes or is taking photosensitive medication.

You will find all the information you need on light therapy and seasonal depression at Solvital light therapy

Depression is a problem that affects over 5% of adults each year. While traditional pharmaceutical treatment is available for, many people can treat their depression with alternative treatments. This article discusses several alternative treatments for depression.

Depression is defined as a persistent mental disorder presenting with depressed mood, loss of interest in pleasurable activities, feelings of guilt, sleep and appetite disturbance, and inability to care for oneself. The National Institute of Mental Health estimates that women have a lifetime risk of becoming depressed of over 20% while men have a lifetime risk of around 7%. Traditional treatment often involves psychotherapy and prescription medications such as tricyclic antidepressants, Serotonin Specific Reuptake Inhibitors (SSRIs) or Monoamine Oxidase Inhibitors (MAOs). While these medications are generally effective, they often take several months or longer to work, have unpleasant side effects and are only recommended for moderate to severe depression. Alternative treatments for depression can be helpful for milder depressive episodes and can work alongside traditional treatment for more severe cases.

Numerous studies have shown that 20 to 30 minutes of exercise several times per week can have a lifting effect on the mood, even in cases of depression. While it may be hard to get going, once a person with depression motivates themselves to start a regimen of exercise, his or her mood will likely improve. The chosen regimen should be as simple as possible to decrease the chance of failure. This can be something as simple as a vigorous walk or performing a routine along with a DVD or television program or even something as silly as dancing to a favorite CD. Increasing the heart rate has been shown to release endorphins which are “feel excellent” chemicals in the body.

Light therapy has also been used to treat depression. Particularly useful in Seasonal Affective Disorder (SAD), light therapy focuses on exposure to full spectrum light, especially natural sunlight for several hours each day. There is a suspected link between Vitamin D deficiency and depression. Natural sunlight exposure will increase the amount of Vitamin D produced in the body. Regular exposure to natural light does not require “sunbathing” just opening the curtains or spending time outdoors and should be obtained year-round.

Dietary supplementation has also been used to boost the Serotonin levels in the brain. Serotonin is one of the major neurotransmitters involved in mood regulation and is also vital in quality sleep. St. Johns Wort has been used as an herbal supplement and is thought to act similarly to some antidepressants. Another dietary supplement called 5-HTP is a precursor to serotonin and is believed by many to work quite quickly in relieving symptoms of depression. Some natural health experts have even recommended adding foods high in the amino acid L-Tryptophan such as turkey or baked potatoes to the evening meal to boost Serotonin levels.

While depression will continue to plague many, it is clear there are alternative treatments available. Three of the best options appear to be exercise, light therapy and dietary supplementation.

SAD in the coldest months of the year

For many North Americans, winter’s shorter days bring with them a different kind of darkness: seasonal affective disorder, or SAD, which is a type of depression that strikes mostly during the colder months of the year.

While the disorder affects many types of people, medical experts say it can be treated and the seriousness of the illness reduced by watching for symptoms and taking early action. Those affected by SAD start to see symptoms in late fall to early winter, said Dr. Peter Swanljung at Friends Hospital, a private psychiatric hospital, in Philadelphia. “To distinguish someone from seasonal affective disorder and a major depressive disorder (like clinical depression), it usually depends on timing,” he said.

The causes of SAD are not fully known, but there appears to be a relationship between depression and sunlight, Swanljung said. Northerners are more susceptible to the disorder, he said, because of the darker and shorter days – a person living in Florida is less likely to suffer from SAD than one in Maine, for example.

There are a few theories about why this connection exists, Swanljung clarified. One is that the change in light exposure during the winter months effects levels of serotonin, which affects energy and mood, in the brain. Another is that SAD is related to levels of melatonin, a naturally-occurring hormone involved in regulating our sleep cycles. And a third, he said, is that the changes in the amount of daylight somehow affect our circadian rhythm, our body’s 24-hour clock.

A recent study from researchers at the Center for Addiction and Mental Health in Toronto learned that there are greater levels of serotonin transporters in the brain in the winter than in the summer, the first time such a difference has been found. When there was less light, more serotonin transporters were found. Serotonin transporters remove serotonin, so the finding suggests that there is more serotonin removal in the brain in the winter.

“This offers an explanation for why some healthy people experience low mood and energy in the winter, and why there is a regular reoccurrence of depressive episodes in fall and winter in some vulnerable individuals,” Dr. Jeffrey Meyer, a researcher on the study, said in a statement. “The next steps will be to know what causes this change and how to interfere with it.”

Winter is also a stressful time of year for many North Americans, because of the holidays and the increased spending, travel time and busy social schedules that often go along with them. But the symptoms of SAD go beyond simple winter blues or holiday stress, Swanljung said. They are similar to those of clinical depression and include tiredness, increased appetite and weight gain, loss of interest in usual activities and low energy. Symptoms like those shouldn’t be written off, he said, and if they include self-harm and suicidal feelings or attempts, they should be brought to the attention of a health professional as soon as possible.

SAD may not be as profound as other forms of depression, experts say, but it still warrants attention and treatment. “People need to know that seasonal affective disorder is a real condition,” Robin Monson-Dupuis of Aurora Behavioral Health in Milwaukee, Wisconsin, said in an email response. People in northern climates, where winters are particularly harsh, may reckon that negative feelings during that time of year are just a consequence of their location, Monson-Dupuis said, but if they affect your day-to-day functioning then they require investigation.

Fortunately, there are treatment options available for SAD. Light therapy, where patients sit in front of a very bright lamp or light box, is an option that many people have found helpful, Swanljung said. Though a prescription is not required to buy the equipment, it’s worthwhile to talk to your health professional about it, he advised. Talk therapy can also be beneficial, as can simply keeping up with your contacts and avoiding social isolation. Exercise has been shown to help relieve depression, he said. Medication may be prescribed for more serious cases.

Paying attention to your mood and watching for patterns is a way to prevent seasonal depression from negatively affecting your life, Swanljung said. If it has been a problem for you in the past, beginning light therapy or medication ahead of time can help stave it off or reduce its severity.

For sufferers of depression, visit www.depressionfighters.com and learn ways to treat depression safely and naturally with no side effects.

Nutrasense. Ease Your Mind. Ease Your Mood.