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November 7, 2002

Overcast weather and the time change can contribute to 'winter blues'

If you’re suddenly feeling out of sorts, drained of energy and craving sweets, blame it on the change of season.

In some northern areas, as much as 80 percent of the population has some form of seasonal affective disorder (SAD), commonly called the winter blues, according to Mary Heath, clinical coordinator at the Faculty and Staff Assistance Program (FSAP). “Seasons definitely affect mood, it’s not just your imagination,” she said.

Last week, Heath led a Faculty and Staff Development Program seminar titled “Be Prepared: Don’t Let Winter Get You Down,” timed, she said, to coincide with the end of Daylight Savings Time.

“It takes the average person about a week to adjust to the time change, even though it’s only an hour. It has a pretty big psychological effect on us,” Heath said. And the end of Daylight Savings Time, signaling the advent of fall and winter’s shorter periods of daylight, is when seasonal affective disorder most often sets it.

According to Heath, SAD symptoms include: less energy, less enthusiasm, feeling somewhat down, wanting more sleep and tending to eat more “comfort foods,” such as sweets and starches.

“Maybe we’re a little less optimistic, maybe a little depressed,” two other signs of the winter blues, she said.

“In a mild form of winter blues people are less creative, they do less socializing, they don’t get out much, they may gain a little ‘winter weight.’ In a more severe form, seasonal affective disorder can lead to depression. Those with a severe form should seek professional help by consulting a physician or contacting the FSAP for counseling (412/647-3327),” she said.

Symptoms of severe SAD include less productivity at work, lethargy, withdrawal, very low energy, radical sleep changes, drastic weight gain and extreme food cravings.

Although researchers are not certain of its cause, SAD is linked to light deprivation, especially in the northern latitudes. According to research published at Tufts University School of Medicine, seasonal variations in natural light alter levels of the hormone melatonin which, subsequently, causes reduced levels of the neurotransmitter serotonin. Low levels of serotonin have been linked to depression and carbohydrate craving and binging.

SAD affects women in their 20s-40s four times as often as men. Following menopause, however, the ratio of women to men with the disorder approaches 1:1, Heath said.

Like any disorder, SAD can be magnified by stressful events: a death in the family, job pressures, post-holiday letdowns.

There are two main strategies to combat milder forms of SAD, Heath said. “One may surprise you, the other may make some of you groan: Get more light in your life, and — yes, the dreaded ‘E’ word — exercise.”

Whatever the cause of SAD, increased exposure to bright light directly into the retina appears to ease its symptoms, research indicates. “Turn those lights on when you get up in the morning. Try putting your bedroom lights on a timer that goes on a half-hour before you wake up, or one that puts the lights on before you get home in the evening,” Heath suggested.

To increase light exposure, which cues the production of serotonin, Heath recommends:

• Bring as much natural light as possible into your home. Opening curtains, pulling up shades, removing summer screens from windows all help. Spend time in rooms with more sunlight. At work, have your desk near a window.

• Increase artificial light in your home and office. Commercial products include light boxes, which can produce light equivalent to a sunny day; full-spectrum light bulbs, and artificial fireplaces. Having more mirrors and using bright-colored paint also help create a cheery effect.

• Spend some time outdoors every day, particularly in the morning when exposure to light appears to be the most effective in stimulating serotonin, research suggests.

• Avoid wearing sunglasses.

• Consider a winter vacation to a sunny locale.

Regular exercise also helps battle the winter blues. “Take a walk during the day, even if it’s only ten minutes. You get light, fresh air. You feel better. Your energy level is higher, you’re more alert, you burn calories.”

Additional positive effects of exercising include increasing self-esteem, contributing to regular sleeping and eating patterns, and lessening food cravings by decreasing anxiety and relieving stress.

“In winter, especially, we want to stay home. We don’t want to push ourselves. Regular exercise, whether it’s with [aerobic] tapes, or joining a health club or taking walks, is beneficial,” Heath said. “If you get into the habit of exercising, you find that you almost can’t not do it.”

More severe cases of SAD can be treated with anti-depressants, Heath pointed out. Some serotonin-targeted medications such as Prozac (fluoxetine) have been used successfully.

“I’m not pushing anti-depressants,” Heath said, “but you should be aware they can be effective in treating seasonal affective disorder. If you are severely depressed or anxious I would advise you to talk to your [primary care physician].”

As a psychological strategy regarding winter, Heath invokes the Zen expression, “The wise mind accepts.”

“You can’t change the weather, and in winter it does take more energy to do normal things: You have to bundle up just to go anywhere,” Health said. “But most of us think having a change of seasons makes life more interesting. Winter is pretty. And you can plan to be prepared for its effects.”

—Peter Hart

Filed under: Feature,Volume 35 Issue 6

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