If winter is a time when you usually feel like hibernating, you could be suffering from seasonal depression.
Seasonal depression, or seasonal affective disorder (SAD), is a condition that affects millions of people every winter.
- Seasonal depression affects women more commonly than men and usually occurs after the age of 20.
- The farther north you live and the longer your winter lasts, the greater chance you have of developing seasonal depression.
- Seasonal depression may affect as many as 2 percent of people in the United States and up to 4 percent of people in Canada.
What Causes Seasonal Depression?
Symptoms of seasonal depression start in late fall or early winter and usually are gone by the time summer arrives. As seasons change, people may experience changes in their internal clock. The normal "circadian rhythms" of sleeping and being awake are changing. These rhythms may be set by hours of sunlight in humans in the same way they are in other animals.
Another theory is that the sleep-related hormone melatonin may contribute to seasonal depression. Melatonin has been linked to depression, and its production is increased when light exposure is decreased. The brain chemical serotonin, which has also been linked to depression, has been shown to be lower in the winter months. Although we do not know the exact cause of seasonal depression, an imbalance in brain chemistry caused by shorter days is strongly suspected.
Seasonal Depression Symptoms
Symptoms of seasonal depression can range from mild to severe. The symptoms can become worse when people work long hours indoors without natural light or when there are long stretches of cloudy weather. Some of these symptoms include:
- Fatigue. If you have seasonal depression, you may have a tendency to oversleep or feel as if you are never well rested.
- Isolation. You may lose interest in social activities. This has been called "hibernation syndrome."
- Food cravings. People with seasonal depression often overeat. You may find that you crave sweets and gain weight in the winter.
- Mood changes. If you have seasonal depression, you may become irritable and be overly sensitive. You may find that you are feeling very anxious and that you cannot handle stressful situations.
- Depression. Common symptoms of depression such as sadness, hopelessness, decreased sexual interest, and suicidal thoughts may also be experienced by people with seasonal depression.
Diagnosing and Treating Seasonal Depression
The diagnosis is made by documenting major symptoms of seasonal depression that occur at about the same time every year in the fall or winter and clear up in the spring or summer, for at least two consecutive years. Treatment options include:
- Sunlight. If your symptoms are mild, you may get relief from increasing your time outdoors. Exercising outdoors can help. If you have to be inside, try rearranging your workspace to get as much natural light as possible.
- Light therapy. Your doctor may suggest "phototherapy" for seasonal depression. This treatment involves a special kind of light box or light visor that exposes you to a bright fluorescent light for 30 to 90 minutes each day. Studies show that this type of treatment is completely effective in 50 to 80 percent of people with seasonal depression if it is continued through the winter.
- Medication. Studies show antidepressant medications that increase the amount of the brain chemical serotonin are effective for treating seasonal depression. Fluoxetine (Prozac) and sertraline (Zoloft) are common examples of this type of medication.
- Psychotherapy. Behavioral therapy, or talk therapy, can also be effective in treating seasonal depression. In some cases a combination of medication, light therapy, and talk therapy will be best.
Seasonal depression or seasonal affective disorder is a condition that many people struggle with in the winter. In milder cases, for those who can afford it, the best solution might be a long, sunny vacation. But for others, seasonal depression can be a serious condition that requires medical treatment. The good news is that treatment is available and very effective, so don't suffer with seasonal depression. Talk to your doctor.