In case you haven’t heard, our clocks will “fall back” this weekend, making it officially fall as we lose some of that precious daylight. Starting November 6th, when we turn back the clocks and start to welcome cooler weather, we may be in for a little more gloom. Some individuals are more prone to Seasonal Affective Disorder, or SAD. Between four and six percent of people may be prone to winter depression. Another ten to twenty percent may have a mild version of this. Generally, if you’re experiencing mood changes when November rolls around, Dr. Sanam Hafeez, a neuro-psychologist in Manhattan, has some tips on how to cope when the clocks fall back.
Dr. Hafeez explains that, “In most cases, seasonal affective disorder symptoms appear during late fall or early winter and go away during the sunnier days of spring and summer. However, some people with the opposite pattern have symptoms that begin in spring or summer. In either case, symptoms may start out mild and become more severe as the season progresses.”
The following are symptoms to look for to see if you are suffering from SAD
Depression
Hopelessness
Anxiety
Loss of energy
Heavy, “leaden” feeling in the arms or legs
Social withdrawal
Oversleeping
Loss of interest in activities you once enjoyed
Appetite changes, especially a craving for foods high in carbohydrates
Weight gain
Difficulty concentrating
How is SAD treated?
Many people with SAD will find that their symptoms respond to a very specific treatment called bright light therapy. For people who are not severely depressed and are unable—or unwilling—to use antidepressant medications, light therapy may be the best initial treatment option says Dr. Hafeez. Light therapy consists of regular, daily exposure to a “light box,” which artificially simulates high-intensity sunlight.
Scientific studies have shown light therapy to be very effective when compared to placebo and as effective as antidepressants in many cases of non-severe SAD. Light therapy may also work faster than antidepressants for some people with notable effects beginning with in a few days of starting treatment.
Finally, a healthy lifestyle, including regular exercise, a good diet and a strong social network, is also likely to help you cope with SAD.
