Welcome to the Monday morning after “falling back.”  Yes, you get the extra hour of sleep, but for many people the early darkness coincides with a depressing feeling when you leave work or pick up the kids from sports practice in the dark.  As seasons shift, so does the amount of sunlight, and for people highly sensitive to this change it can predispose you to depression.  The good news is, even though you may not be able to winter in Ecuador, there are things you can do to help support yourself through this dark time of year.

Seasonal Affective Disorder (appropriately known as SAD) is a subtype of Major Depression that comes and goes based on the seasons.  Symptoms of winter-onset SAD include irritability, low energy, problems getting along with people, hypersensitivity to rejection, “heavy” feeling in the arms and legs, oversleeping, and appetite changes, especially cravings for food high in carbohydrates (more pumpkin pie, anyone?).  (Interestingly, there is also a summer-onset SAD whose symptoms include depression, trouble sleeping, weight loss, poor appetite, and agitation.)  It’s normal to have some days that you feel down, but if you feel down for days at a time or can’t get motivated to do the things you usually enjoy, you may want to incorporate some strategies to help survive the winter blues.  For most people these symptoms are relatively mild, but for some they can be more severe.

The specific causes of SAD are unknown, but there are several factors that come into play.  The decrease in sunlight may disrupt your body’s internal clock (circadian rhythm).  Also, the level of the neurotransmitter serotonin (a brain chemical that affects mood) drops in response to reduced sunlight and melatonin levels (which plays a role in sleep patterns and mood) are disrupted.  There are also risk factors that may make you more likely to experience the winter blues.  SAD is diagnosed more in women, in young people, and those with a blood relative who has been diagnosed with any form of depression. Also, SAD is more common in people who live either far north or south of the equator.

Treatment for winter depression may include light therapy, medication, and psychotherapy.  Light therapy, often called phototherapy, involves sitting 30 to 60 minutes a day in front of a special light therapy box that mimics natural outdoor light (full spectrum UV light). (For best results, pair it with a pina colada).  Some people with SAD respond well to antidepressants, such as Welbutrin, if started before symptoms begin each year.  Psychotherapy can help with stress management and offer support and strategies for coping.

In addition to the treatment options, there are home remedies that can help, especially for people with milder cases.  Getting outside, especially within two hours of waking up, can be helpful.  Try drinking your coffee on the porch or even walking around the block when you get your newspaper.  Open blinds, trim tree branches that block sunlight, and sit near the window while at home.  Exercise helps relieve stress and increases serotonin levels.  When you’re feeling down it is easy to isolate, so make sure you make the effort to connect with people.

My friend with SAD has her favorite treatment, a  yearly trip to a warm, sunny place.  For some of us, however, this is not a reliable option, so I’ll share with you my favorite tip for beating the winter blues.  Make a warm beverage, sit by the fire, and cuddle with someone you love.  Did you know that new research shows that hugs also raise serotonin levels?