Embrace the Approaching Winter Season: A Guide to Defeating Seasonal Affective Disorder (SAD)
As winter approaches, there is much to look forward to for those living in areas with changing seasons. Holidays, cozy sweaters, and snow create a sense of excitement and joy. However, for many people, there is also a sense of dread that accompanies the colder months. The decrease in light and day length can have a negative impact on one’s mood, leading to seasonal affective disorder (SAD) in approximately 5% of the U.S. population.
SAD, which was first identified and named by South African psychiatrist Dr. Norman Rosenthal in the 1980s, can cause a range of symptoms, from sadness to apathy. These symptoms can interfere with work, relationships, and overall well-being, lasting on average for 40% of the year until the arrival of spring or summer.
For individuals struggling with full-blown SAD, there are various treatment options available beyond simply waiting it out. These include highly effective light therapy, medication, and dietary changes. In his newly released book, “Defeating SAD: A Guide to Health and Happiness Through All Seasons,” Dr. Rosenthal, a pioneer in light therapy and a clinical professor of psychiatry at Georgetown University School of Medicine, shares his insights on this topic.
1. The Discovery of SAD
Dr. Rosenthal’s discovery of SAD was a gradual process. When he moved from Johannesburg to New York City for his psychiatry residency at Columbia University, he experienced firsthand the significant changes in day length that come with living at a different latitude. The shorter days during winter negatively impacted his energy levels. After encountering an individual who experienced severe seasonal depression, Dr. Rosenthal realized there was something significant to explore.
Through extensive research and observation, Dr. Rosenthal identified common symptoms of SAD, including increased sleep needs, difficulty waking up, heightened appetite for sweets and starches, difficulty concentrating, and withdrawal. These symptoms were found to occur predictably as the days got shorter and were alleviated when spring arrived. Clinical trials confirmed the effectiveness of treatment, leading to the publication of the original paper on SAD in 1984.
2. Understanding SAD
In his book, Dr. Rosenthal defines SAD as a condition characterized by regular depressions occurring in the fall and winter and remitting in the spring and summer. Women are more commonly affected than men, and there can be variations in the way SAD presents itself, with some individuals experiencing excessive exuberance during the summer months. Dr. Rosenthal draws parallels between seasonal rhythms in animals and the challenges humans face due to their productivity-focused society.
The seasonal changes in behavior that accompany SAD can be problematic, as they prevent individuals from functioning at their usual high level throughout the year. The need to hibernate, both physically and mentally, is often not well-tolerated in a society that values constant activity and productivity. However, by recognizing and understanding the challenges of SAD, individuals can begin to find effective ways to manage and overcome the condition.
3. Treatments for SAD
Given the link between SAD and changes in light, Dr. Rosenthal’s initial research focused on the use of bright light therapy as a potential treatment. Over 60 studies have since shown the efficacy of this approach, with most participants responding positively to light therapy. While light therapy is effective on its own, Dr. Rosenthal emphasizes the importance of combining it with other treatments to achieve the best results.
In addition to light therapy, Dr. Rosenthal recommends incorporating lifestyle changes, such as exercise, social engagement, and planning vacations to sunny destinations during the winter months. Foundational habits and medication, if necessary, are also discussed in his book as complementary treatments. Cognitive-behavioral therapy (CBT) is highlighted as an outstanding treatment option.
By utilizing a combination of treatments, individuals can effectively manage SAD and improve their overall well-being. Dr. Rosenthal’s book provides a comprehensive guide based on four decades of research and knowledge, offering helpful strategies for individuals seeking relief from SAD.
Embrace the approaching winter season and gain the tools to defeat seasonal affective disorder. Enhance your well-being and happiness through all seasons.
