Vermont is a wonderful place to live for many reasons—clean
air, open space, small town charm—but it also offers its challenges, especially
in the winter. Anyone who has spent
considerable time in Vermont and lived through a winter can recognize the
trouble! It’s frigid, windy, dark, wet, and long.
While many of us might feel a bit starved for sunlight or
warmth during the winter months, for some people, the seasons can have a dramatic
effect: seasonal affective disorder, or SAD, is a condition that can have a
tremendous impact on a person’s well-being. SAD is a form of depression that comes
and goes depending on the time of year. Spring-onset SAD—a type of SAD that
starts in the spring and goes away in the fall and winter—can truly impact
someone’s life, though it is much less common than the most common form,
fall-onset SAD, a type of SAD that starts in late fall and goes away in the
spring and summer.
Individuals with fall-onset SAD might notice increased
appetite, especially for starchy and sweet foods; low energy; increased sleep;
weight gain; hypersensitivity to rejection; feeling of heavy arms and legs; and
irritability. Dr. Steve Sobel of NCSS says that individuals experiencing these
symptoms often have to distinguish their feelings from other possible triggers
in the season, such as the holidays, which can be a real stressor for many. There
are plenty of things in everyday life that can make us feel blue from time to
time, or make us want to indulge in carb-heavy meals and sweet treats; but if an
individual experiences these symptoms for days at a time, they should not be tempted to
brush them off. Like with other forms of depression, SAD can worsen if not
treated.
A primary care provider can be a great resource; depending on the
severity of the symptoms, varying treatments are available. For mild symptoms,
phototherapy (light therapy), talk therapy, and lifestyle changes can be
effective. Talk therapy can be helpful in managing symptoms, and individuals
might be less likely to experience SAD in the future. Being diagnosed with
depression with a seasonal pattern might indicate that an individual is more
likely to experience SAD year after year; it doesn’t guarantee it. For those
whose symptoms are having a pronounced and significant impact on daily life,
medication, along with other treatments, might be considered.
Written by Meredith Vaughn
There are several lifestyle changes—some of them small—that
can improve symptoms associated with SAD.
1.
Try to go for a walk during the day. Even if it
is cloudy and cold outside, outdoor light can help.
2.
Expose yourself to as much sunlight as possible.
If you have a window in your office, open up the curtains or blinds. If you
work on a desk at home, try to move your desk closer to the window to soak up
as much light as possible.
3.
Incorporate exercise into your daily routine.
Exercise is beneficial on so many levels; it can increase self-esteem, relieve
stress, and help you sleep, all of which can reduce SAD symptoms.
It’s not always easy to work up the energy to go for a walk
or get outside when it’s blustery and cold. Good news is, spring is right
around the corner!
Check out these links for more information about SAD:
Written by Meredith Vaughn
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