light
blues
This sort of depression has been termed SAD (Seasonal
Affective Disorder). It is a depression that occurs each
year at the same time, usually starting in fall, worsening
in winter, and ending in spring. It is more than just "the
winter blues" or "cabin fever."
Although experts were initially skeptical, this condition
is now recognized as a common disorder affecting ap-
proximately 500,000 people in the U.S.
Seattle is prime territory for SAD, given our very short,
dark winter days.
If you feel you may be experiencing symptoms of SAD,
check with your doctor before self-diagnosing or self-
treating, as Dr. Google is notoriously unreliable.
What might help if you've been diagnosed with SAD
LIGHT THERAPY BOXES: You could make
your own, but you'll find many small, reasonably priced
lights online. Some light boxes offer a "dose" of just a
few minutes a day. Check with your doctor on these, as
some people find light boxes over stimulating. You may
also want to try an alarm clock that offers gradual light
assistance, much like a summer day. Verilux offers many
light options.
OUTSIDE ADVENTURES: Purchase a bubble
umbrella (those huge, clear vinyl ones), bundle up,
and walk or otherwise get outside as much as
possible. Rake the yard, sit on your deck in a
warm jacket, stroll around your block with a
warm latte in hand. Take a drive to the mountains to see
the magic of snow. Snow reflects the light back at you,
so strap on some skis or snowshoes and make a day out
of it. Every little bit of light helps, as does any and all
exercise.
GET OUTTA DODGE: Plan your vacation for
when you feel the worst, typically between November
and April. Visit a sunny climate: Hawaii, Mexico, the
Caribbean - kick back and bask in the sun with a frosty
cocktail.
PLAN YOUR JOY: Plan a fun activity for every
week, so you will have something to look forward to
in the fall and winter: holiday parties, new boots, your
favorite sweaters, healthy dishes you enjoy preparing,
movie marathons, etc. This might be a great time to start
a new hobby, like knitting or writing.
CREATE A WARM, WELL-LIT SPACE:
Create a sitting spot in a small corner, with a comfort-
able chair, lots of natural light, fresh flowers or plants,
and a light box. Sit by the window at home or work
whenever possible.
A
t this time of year, people who
work indoors get a measly half
hour or so of bright light a day. That's
compared with about 90 minutes a
day in the summer. And on darker
days, you may reap darker moods. "The
sun rises later in winter, so circadian
rhythms and sleep/wake signals sift
as well," says Michael Terman, Ph.D., a
professor of psychology at Columbia
University. "Yet work tends to stay the
same, so you're forced to go to bed
and wake up earlier than what feels
natural," he says, "a mismatch that can
be a formula for depression."
For more information…
Winter Blues: Seasonal Affective Disorder,
What It Is and How To Overcome It, by Norman
E. Rosenthal, MD.
Beating the Winter Blues, from the UK's NHS.
Seasonal affective disorder (SAD) , from the Mayo Clinic.
