By SeniorsDaily.net - It’s that time of year again! The temperature is steadily dropping, the days are getting shorter, and for some individuals, Seasonal Affective Disorder (SAD) is looming just around the corner.
Research indicates that 15 to 20 per cent of Canadians are prone to SAD, a type of seasonal depression that can last from early October to late spring. While symptoms can vary from mild to moderate, it can be a debilitating condition for two to three per cent of the population, who may be prevented from functioning normally and could slide into serious depression.
SAD can be difficult to diagnose since many of the symptoms are similar to other types of depression. However, if symptoms occur for at least two consecutive winters, or changes in mood or behaviour occur without any other explanation, this is a strong indicator that SAD may be the cause.
Although they vary from person to person, SAD symptoms typically include: changes in appetite – specifically cravings for carbohydrates or sweets; decrease in energy; fatigue; tendency to oversleep; difficulty concentrating; irritability and anxiety; avoidance of social situations; feelings of despair; weight gain; and sensitivity to social rejection.
“Although some of these symptoms can be mild, other symptoms such as anxiety and despair can have significant implications to a person’s mental health,” says Laura Therrien, communications manager with the Canadian Mental Health Association Calgary Region. “Now that we know a little more about SAD, addressing the problem early can help keep mood and motivation level throughout the whole year.”
Research as to what exactly causes SAD is ongoing, however there is strong evidence linking the condition to seasonal variations in light.
A biological internal clock in the brain regulates our circadian (daily) rhythms. This biological clock responds to seasonal changes, partly due to changes in the amount of sunlight available in the winter months.
This puts us out of step with our daily schedules, disturbing the neurotransmitters in the brain that helps regulate sleep, mood and appetite since our biological clock is still telling us to get more sleep as the days shorten.
Sleeping additional hours to alleviate the effects of SAD is not always feasible. Individuals with mild symptoms can benefit from increasing their time in the sun during winter months. Taking a 15-minute walk at lunchtime or rearranging their environments to increase sunlight exposure, such as trimming branches that block windows, can help some sufferers.
It can also be beneficial to engage in more physical activity before SAD takes hold. Exercise relieves stress, builds energy and increases your mental and physical wellbeing.
More persistent symptoms may need to be treated with light therapy, which involves sitting under a special fluorescent light box once or twice a day. Individuals who are severely affected by SAD should see a doctor as soon as possible to discuss alternative treatments such as antidepressants, counselling or cognitive-behavioural therapy.