Winter Woes

There are many reasons individuals may become sad, or experience depression during the fall and winter months. But is family and seasonal stress fully to blame? Can it be that much of the blues experienced during the cooler months can be contributed to climate?

Elvis Presley famously crooned of having a “Blue Christmas,” just as National Lampoon’s “Christmas Vacation” chronicles the stress accompanied with the winter holidays. There are many reasons individuals may become sad, or experience depression during the fall and winter months. But is family and seasonal stress fully to blame? Can it be that much of the blues experienced during the cooler months can be contributed to climate?

Brenda McBride with the East Texas Medical Center Behavioral Health Center explains that some studies have shown that up to 6 percent of the population experience some seasonal depressive symptoms (up to 9.5 percent in Arctic regions such as Finland). “Season Affective Disorder is a subtype of mood disorder – often major depression,” McBride explained. Those with SAD experience recurring symptoms during specific times of year – typically winter.

So, what factors make people prone to SAD? First, Women are more susceptible to SAD than men. McBride reveals that 60 percent to 90 percent of those with seasonal depression patterns are women. SAD is also more common in countries and regions with more distinct seasonal changes. Location also plays a factor. David Brown MD, private practice psychiatrist and consulting physician for Longview Regional Medical Center says the percentage of the population with SAD varies from state to state according to the National Institute of Health. “It ranges from 1.4 percent of the population in Florida to 9.7 percent in New Hampshire. Actually, almost 20 percent of the population may have symptoms of SAD, but not the full condition,” Brown explained.

Other factors that contribute to SAD include lack of sunlight. And while winter weather is one primary cause of SAD, McBride reveals that genetics, age and body chemistry are all factors that contribute to the development of SAD. Circadian rhythm is another factor. “The reduced level of sunlight in fall and winter may disrupt your body’s internal clock. The disruption of your circadian rhythm may lead to increased feelings of depression,” she explained. Serotonin levels may also play a role. A mood affecting neurotransmitter, the body’s Serotonin levels may decrease with a decrease in sunlight, which could also trigger depression. Finally, melatonin levels can also be disrupted by the change in season which can impact a person’s mood and sleep.

There are many symptoms of SAD. Just some of them include depression, anxiety, low energy, decreased interest in activities, oversleeping, trouble concentrating and social withdrawal. Other symptoms include carbohydrate cravings, weight gain, feeling of heaviness in arms and legs and feelings of hopelessness. Brown explains, if SAD is left untreated it can lead to social withdrawal, school problems, work problems, substance abuse, as well as suicidal thoughts and behaviors.

Even more interesting is the affect that daylight savings time can have on one’s mood. Both in people with and without SAD, the time shift with decreased light during daytime can affect the mood of the general population. Brown says it “can cause more irritability and depression. The change disrupts your body’s internal clock (circadian rhythm) which lets you know when you should be awake or asleep.”

There are various treatments for SAD which include light therapy, also called phototherapy. Patients sit a few feet from a special light that mimics outdoor light for specified amounts of time. “Antidepressants have been effective in [treating] SAD. Medications that have been successful include Prozac, Zoloft, Paxil, Effexor and Wellburtrin,” Brown said. “Also, psychotherapy can be used to help change negative thoughts and behaviors as well as [to help] cope with stress.”

One can help combat SAD several ways. Brown recommends for the average person to get outside in the daylight as much as possible during winter and fall months. Proper eating habits, sleeping habits and daily exercise are all tools to help fight SAD. Spending quality time with friends and family can also help combat seasonal depression.

McBride also has several tips. She recommends finding ways to incorporate sunlight into your day – even if you cannot go outside. Opening blinds, trimming branches and trees that block sunlight, sitting by windows and adding skylights can all add sunshine to your day. Another tip: she recommends spending time outside within two hours of waking in the morning for optimal benefit. Apart from the necessary daily physical exercise; which she says can relieve stress, anxiety and depression; she encourages mind-body activities such as yoga, massage, meditation and guided imagery. These activities help reduce stress and symptoms of depression. She also recommends incorporating balance into one’s lifestyle with time to relax, rest, and for fun.

And to comfort those experiencing SAD, or those who still don’t think it actually exists, Brown sites research indicating that even animals can experience SAD. According to “Winter Blues,” a book by Dr. Norman E. Rosenthal, a study was conducted involving horses. “It was reported the horses could do very complex jumps during the summer, but they could not do the same jumps in the February,” Brown explained. “The horses were owned by a veterinarian who put a bright light in an affected horses stall. His performance improved by 80 percent.”

Another factor that may contribute to SAD is barometric pressure. Brown said when bad weather such as rain or snow, occurs it causes a drop in barometric pressure. “Studies on rats and some data on humans [reveals pressure] can have an impact on mood,” he explained. “This may play a role in Seasonal Affective Disorder.”

Ultimately, McBride explains that SAD is more serious than experiencing the “winter blues.” It can worsen if left untreated. She recommends for those experiencing symptoms to seek professional treatment from a physician or licensed mental health professional.

What is S.A.D.?

So what should possible sufferers look for? According to the National Institute of Health (SAD) Definition: Seasonal Affective Disorder (SAD) is a serious mood change during winter months where there is less natural light and is considered a type of depression. SAD symptoms typically dissipate during the spring and summer months. Not everyone with SAD experiences the same symptoms. Effective treatments include light therapy, anti-depressant medication, cognitive behavior therapy, ionized air administration, and carefully-timed supplementation of the hormone melatonin.

Symptoms can include: difficulty sleeping or oversleeping; sad, anxious or empty feelings; feelings of hopelessness or pessimism; feelings of guilt; irritability or restlessness; fatigue and decreased energy; difficulty concentrating, remembering details and making decisions; thoughts of death or suicide and changes in weight. Others also include loss of interest in activates you once enjoyed, appetite changes (especially craving for high-carb foods), anxiety, social withdrawal and feeling of heaviness in arms and legs.

The National Institute of General Medical Sciences explains that circadian rhythms are the physical, mental and behavioral changes that follow an approximate 24-hour cycle that responds to light and darkness in an organisms environment. Circadian rhythms are found in most living things including plants and tiny microbes. While it is not the same thing as one’s biological clock, they are related.

Serotonin, also called 5-hydroxytryptamine, as explained by the National Cancer Institute, is a hormone found in the brain, platelets, digestive tract and pineal gland that acts as both a neurotransmitter (substance nerves use to send messages to each other), and a vasoconstrictor (substance that causes blood vessels to narrow). A cause of depression is thought to be from a lack of serotonin.

Melatonin is also a hormone, according to the National Cancer Institute, and is made by the a tiny organ near the center of the brain called the pineal gland. Melatonin helps regulate the body’s sleep cycle. It can also be used/purchased as a supplement and is also an antioxidant.