Strategies for Coping with Seasonal Affective Disorder

LEXINGTON, Ky (Jan. 12, 2015) -- Another one of our most joyful seasons has passed, and we start to wonder if our low energy levels and our not so merry moods are a result of trying to create the perfect holiday or worrying about the financial pressures from gift giving. While it might be a simple case of holiday blues, it could actually be Seasonal Affective Disorder (SAD) -- also known as seasonal depression.

Approximately 10 percent of Americans suffer from SAD.  Although it is unknown how many of these individuals may also suffer from holiday blues or a combination of both, the symptoms can be very similar.  Symptoms typically associated with SAD include irritability, low energy, hypersensitivity to rejection, sense of hopelessness, sluggishness/heaviness in arms or legs, oversleeping, social withdrawal, craving foods and beverages with high carbohydrates, and weight gain.

The specific cause for SAD is unknown but a contributing factor is lack of sunlight.  During the change of seasons lack of sunlight can disrupt the circadian rhythm (biological clock) and cause chemical imbalances with serotonin, a brain chemical /neurotransmitter impacting moods, and melatonin, a hormone impacting sleep patterns.  The obvious factor that increases the risk for SAD is living far from the equator where there is less daylight, but others include being female, being a younger age adult, and having a family history of SAD. 

The good news is that SAD is treatable.  Several lower level treatment interventions for SAD include making the environment warm and bright, spending time outside, and exercising.  Higher-level treatment interventions include phototherapy to mimic natural outdoor light, medication such as extended-release antidepressants, and counseling to manage stress and reframe negative thoughts and behaviors.

There is no way to prevent SAD, but you can manage symptoms before they worsen. Exercise releases naturally occurring feel-good hormones called endorphins. Smoking and heavy drinking disrupt chemical balances and can exacerbate symptoms, so avoiding tobacco and alcohol can help.  

If symptoms of depression continue or elevate to the point of suicidal thoughts, seek immediate professional help.

There are many types of health care providers, including advanced practice nurses and nurse researchers, who are integrating preventive measures and treatment interventions to improve health and wellness of those suffering from SAD. Often a dose of the basics: getting adequate sleep, consuming healthy foods and beverages and obtaining regular exercise is the best prescription for a happy and healthy life.  

Janie Heath, PhD, APRN-BC, FAAN, Warwick Professor and dean of the University of Kentucky College of Nursing, is a national leader in nursing education, advanced practice and healthcare outreach research.

This column appeared in the January 11, 2015, edition of the Lexington Herald-Leader