How to Beat Seasonal Affective Disorder and The Winter Blues

HOW TO BEAT THE: WINTER BLUES E SEASONAL AFFECTIVE DISORDER Most people experience some seasonal changes in feeling of well-being and behaviors, such as energy, sleep, eating patterns, and mood, to a greater or lesser degree. People with Seasonal Affective Disorder (SAD), have changes in mood and behavior that are so powerful that they produce significant problems in their lives. What causes SAD? Inherent Vulnerability SAD runs in families; most patients have at least one close relative with a history of depression (often SAD). Women between the age of 20 and 40 are twice as likely than men to have SAD. Hormones such as estro- 2/3 gen and progesterone may have a connection with SAD. Light Deprivation A change in latitude is a common cause of light deprivation, triggering winter depressions that may not previously have Unsunny places been a problem. Windowless rooms In the yellow area SAD is far less common Cloudy days # Stress Stressful events can contribute to feelings of depression in the winter. Stress is harder to deal with in winter - unless a person has summer-SAD as well, a condition in which depression occurs in summer. Who is affected? SAD Winter Blues Rest of the Population 9.2% 4.7% 7.1% 12.5% 11.8% 19.1% Fairbanks, Alaska New York City Helsinki, Finland 2.6% 1.4% 3.8% 7.6% 14% 12.6% Sarasota, Florida Reykjavik, Iceland Oslo, Norway SAD Rate with Increasing Latitude As you can see in this graph, those who live farther from the irritability equator are more likely to develop SAD. This tendency is most apparant in the United States. fatige 70 60 depression 50 40 30 20 As they say: A change in lattitude brings a change in attitude." 66 10 10 20 SAD rate in % SAD treatments to make you happy! i01 Light therapy Psychotherapy Eat a healthy diet and exercise regularly Beating the Blues Antidepressants Winter Vacations Reduce stress wherever possible Relocation Meditation A, References: Norman E. Rosenthal, 2005, “Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder", USA, The Guilford Press Barry S. Whitehead, 2004, "Winter Seasonal Affective Disorder: A Global, Bioculture Perspective", University of Alabama http://www.nlm.nih.gov/medlineplus/seasonalaffectivedisorder.html http://www.mayoclinic.com/health/seasonal-affective-disorder/DS00195 Copyright © 2012, Norman Rosenthal, M.D. latitude insomni (crying spells