Winter Onset Seasonal Affective Disorder (SAD)

Winter onset seasonal affective disorder (SAD), also referred to as winter depression, is a type of depression that re-occurs in people the same time each year and can last for the entire season. As the days become shorter and colder and less sunlight is available, some people begin to feel depression set in as well as anxiety, energy loss, increase in appetite, lack of interest in activities, concentration problems and weight gain. Women are diagnosed with SAD more often than men, yet men tend to have more severe symptoms. Family history of SAD, as well as how far from the equator you live, are also factors in whether you suffer from this type of depression. However, if you feel you may be suffering from SAD, there are ways to treat this depression and keep your mood levels more stable throughout the year.

Visit Your Doctor before Treatment

If you suspect you are suffering from SAD, you should see your doctor for a proper diagnosis. Depending upon the severity of your symptoms, your doctor can prescribe the proper treatment. While some people only feel mild depression, others have more intense symptoms such as thoughts of suicide, alcohol or substance abuse, withdrawing socially or trouble concentrating at work. Talk to your doctor for the proper treatment of SAD so you can feel good all year-round.

Light Therapy for SAD

Winter brings about a reduction of sunlight and this lack of sun can cause people to feel depressed. The body needs sunlight to keep up the levels of serotonin, a brain chemical that affects mood. Because of this doctors may prescribe light therapy, also known as phototherapy, to their patients. Light therapy consists of purchasing a special light therapy box that gives off bright light. The patient sits by the light for a certain amount of time each day to help increase serotonin in the brain. Patients can receive similar effects by increasing lighting in their homes, sitting by windows during the day at work and at home, adding skylights to their home or spending some time outside each day. Even on a cloudy day sunlight can filter through and help enhance your mood.

Add Omega-3 Fatty Acids to Your Diet

According to the University of Maryland Medical Center in the article Omega-3 Fatty Acids, people who do not eat enough omega-3 fatty acids on a regular basis are at more risk of suffering from depression than those who do eat enough. Omega-3 fatty acids are important components of nerve cell membranes and help nerve cells communicate with each other. Without proper communication between the nerve cells, mental health can suffer. You can add omega-3 fatty acids to your diet by eating cold-water fish such as salmon, tuna, herring or mackerel. Canola oil, flaxseed oil, flaxseeds and walnuts are also good sources of omega-3 fatty acids. Supplements are also available if you cannot get enough omega-3 fatty acids through the foods you eat.

Herbal and Nutritional Supplementsfor SAD

Some herbal and nutritional supplements can help to alleviate the symptoms of SAD. The herbal supplement St. John's wort can be effective in treating mild to moderate depression and anxiety. Another supplement, SAMe, can be effective in increasing serotonin and dopamine in the brain which affects mood. Melatonin, a natural hormone, also works well to regulate mood. Talk with your doctor before taking herbal or nutritional supplements especially if you are taking any prescription medications.

Add Exercise to Treat Depression

In the article Depression and Anxiety: Exercise Eases Symptoms, Kristin Vickers-Douglas, Ph.D. of the Mayo Clinic in Rochester, MN states, "Increasing physical activity is a positive and active strategy to help manage depression and anxiety." Exercise raises mood by enhancing neurotransmitters in the brain and also by releasing feel-good endorphins. Try exercising at least 30 minutes a day, 5 days a week. However, even small increments of exercise, such as 15 minutes a day, can help to elevate mood.

SAD is a real disorder and should be taken seriously. If you think you are suffering from SAD and are unable to relieve the symptoms of depression on your own, consult your doctor so you can feel better and enjoy all the seasons of the year.