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Do you find yourself singing the winter blues this time of year? Do you think it was is you? Perhaps you’ve noticed a tendency to eat more and sleep more as the temperature outside drops and darkness falls earlier.

While these are all normal responses to the changing seasons, those with seasonal affective disorder (SAD) experience a much more dramatic reaction when summer changes to fall and winter. With SAD, the shorter days and longer nights may trigger depression, lethargy, fatigue and other problems. Don’t just brush off these symptoms if you seem to react badly to the winter blues. Perhaps there are things you could do to improve your natural response to these symptoms.

According to the Mayo Clinic, seasonal affective disorder is a type of depression that can severely impair your daily life. But they have found effective therapies to help successfully manage it, so you won’t have to dread winter any more!

Seasonal affective disorder is a cyclic, seasonal condition. This means that signs and symptoms usually come back and go away at the same times every year. Usually, SAD symptoms appear during late fall or early winter and go away during the warmer, sunnier days of spring and summer. But some people have the opposite pattern, developing seasonal affective disorder with the onset of spring or summer. In either case, problems may start out mild and become more severe as the season progresses.

Common symptoms of winter-onset seasonal affective disorder include depression, hopelessness, anxiety, loss of energy, social withdrawal, oversleeping, loss of interest in activities that were once enjoyed, appetite changes, especially a craving for foods high in carbohydrates, weight gain and difficulty concentrating and processing information.

Although seasonal affective disorder commonly begins in young adulthood, it is uncommon in people younger than 20. Some studies show that it’s diagnosed more often in women, but that men may have more severe symptoms.

The specific cause of seasonal affective disorder remains unknown. As with many mental health conditions, it is likely that genetics, age and perhaps most importantly, your body’s natural chemical makeup all play a role in developing seasonal affective disorder.

Specifically, the culprits may include:
• Your circadian rhythm. Some researchers suspect that the reduced level of sunlight in fall and winter may disrupt the circadian rhythm in certain people. The circadian rhythm is a physiological process that helps regulate your body’s internal clock —
letting you know when to sleep or wake. Disruption of this natural body clock may cause depression.
• Melatonin. Some researchers theorize that seasonal affective disorder may be tied to melatonin, a sleep-related hormone that, in turn, has been linked to depression. The body’s production of melatonin usually increases during the long nights of winter.
• Serotonin. Still other research suggests that a lack of serotonin, a natural brain chemical (neurotransmitter) that affects mood, may play a role. Reduced sunlight causes a drop in serotonin, perhaps leading to depression.

The most recent Canadian research has concluded that SAD is a physiological problem rather than a psychological one. Jeffrey Meyer, co-author of a study which appeared in the September 2008 Archives of General Psychiatry, has proven that reduced sunlight in winter leads to decreased serotonin levels. Sunlight helps to regulate serotonin in the blood and brain, and a lack of sunshine means less of serotonin’s feel-good substances.

Most people experience times when they feel down. How do you know when to seek medical advice or assistance? The experts at the Mayo Clinic suggest that if you feel down for days at a time and can’t seem to get motivated to do activities you normally enjoy, see your medical practitioner. This is particularly important if you notice that your sleep patterns and appetite have changed — and certainly if you feel hopeless, think about suicide, or find yourself turning to alcohol or other drugs for comfort or relaxation.
Like depression, it’s often possible to successfully manage SAD. In milder cases, you may be able to take measures on your own, such as spending more time outdoors or sitting closer to bright windows while at home or in the office.

Consider adding sun exposure whenever possible in the fall and winter. Make a point of walking or sitting in the sun at least 15 minutes everyday when it is sunny and warm outside. Think of it as your daily sun prescription and do it regularly.

Other treatments recommended by the Mayo Clinic include:

Light therapy
Because increased sunlight improves SAD symptoms, light therapy is an alternative treatment for those with seasonal affective disorder. Light therapy mimics outdoor light and causes a biochemical change in your brain that lifts your mood, relieving symptoms of seasonal affective disorder. In light therapy, you sit a few feet from a specialized light therapy box where you are exposed to very bright light. Light therapy is generally easy to use and has relatively few side effects.

Medications
Some people with seasonal affective disorder benefit from treatment with antidepressants or other psychiatric medications, especially if symptoms are severe.

Your doctor may recommend starting treatment with an antidepressant before your symptoms typically begin each year. He or she may also recommend that you continue to take antidepressant medication beyond the time your symptoms normally go away.

Keep in mind that it may take several weeks to notice full benefits from an antidepressant. In addition, you may have to try several different medications before you find one that works well and has the fewest side effects. Like other medications, all antidepressants pose the risk of side effects and some have health precautions that you and your doctor must discuss.

Psychotherapy
Psychotherapy is another option to treat seasonal affective disorder. Although seasonal affective disorder is thought to be related to biochemical processes, your mood and behavior also can contribute to symptoms. Psychotherapy can help you identify and change negative thoughts and behaviors that may be making you feel worse. It can also help you manage the major stressors in your life.

There are actions you can take to help you manage seasonal affective disorder. Here are some tips to consider:
• Stick to your treatment plan. Take medications as directed and attend therapy appointments as scheduled.
• Let there be light. Make your home sunnier and brighter. Open blinds, add skylights and trim tree branches that block sunlight.
• Get out. Get outdoors on sunny days, even during winter. Take a long walk, eat lunch at a nearby park or simply sit peacefully on a bench and soak up the sun.
• Exercise regularly. Physical exercise helps relieve stress and anxiety, both of which can increase SAD symptoms. Being more fit can make you feel better about yourself too, which can lift your mood.
• Take care of yourself. Get enough rest, eat a balanced diet and take time to relax. Don’t turn to alcohol or other drugs for relief.
• Practice stress management. Learn how to better manage stress. Unmanaged stress can lead to depression, overeating or other unhealthy thoughts and behaviors.
• Socialize. Stay connected with people you enjoy being around. They can offer support, a shoulder to cry on, or a joke to give you a little boost.
• Take a trip. If possible, take a vacation to a sunny, warmer location if you have SAD in the winter.

Laura Lee Carter is a freelance writer, medical researcher, and author of the new book: Midlife Magic: Becoming The Person You Are Inside! Please check out her blog at www.MidlifeCrisisQueen.com