mood shifts. As the brain’s pineal gland starts pumping
out more melatonin in winter, we get sleepy.
Symptoms:
The signs and symptoms of SAD are the same as those
for major depression. As with depression, the severity of
SAD symptoms can vary from person to person - often
depending on genetic vulnerability and geographic location. To be clinically diagnosed with this disorder, you
need to have experienced these cyclical symptoms for
two or more consecutive years. Common symptoms include depressed mood; low self-esteem; loss of interest
or pleasure in activities you used to enjoy; feelings of
sadness, guilt, hopelessness, and despair; feeling angry,
irritable, stressed, or anxious. Other symptoms include
unexplained aches and pains; changes in sleeping pattern - sleeping for longer than normal and finding it hard
to get up in the morning; appetite and weight changes;
difficulty concentrating; reduced sex drive; feeling lethargic (lacking in energy) and sleepy during the day
and having frequent thoughts of death or suicide.
Treatment:
Light therapy: In light therapy, also called phototherapy,
you sit a few feet away from a special light therapy box
so that you’re exposed to bright light. Light therapy would
still work if melatonin were the main culprit, because
light controls melatonin levels. It is one of the first line
treatments for fall-onset SAD. It generally starts working
in a few days to two weeks and causes few side effects.
Medications: Some people with SAD benefit from an-
WOMEN
tidepressant treatment, especially if symptoms are severe. An extended-release version of the antidepressant
bupropion (Wellbutrin XL, Aplenzin) may help prevent
depressive episodes in people with a history of SAD.
Other antidepressants also may commonly be used to
treat SAD. Improve your diet: Avoid high-impact carbs
such as pure sugars or white starches. You may crave
them, and they may provide a temporary boost, but
they’ll lead to the release of insulin and therefore more
cravings. Low-impact carbs such as unprocessed oats,
legumes, almonds and walnuts are better, as are highprotein foods, which help keep sweet cravings down.
Psychotherapy: Psychotherapy, also called talk therapy,
can help you identify and change negative thoughts and
behaviours that may be making you feel worse. It will
also help you learn healthy ways to cope with SAD and
teach you how to manage stress. Brighten up environment: Open blinds, trim tree branches that block sunlight
or add skylights to your home. Sit closer to bright windows while at home or in the office. Get outside: Take
a long walk, eat lunch at a nearby park, or simply sit on
a bench and soak up the sun. Even on cold or cloudy
days, outdoor light can help - especially if you spend
some time outside within two hours of getting up in the
morning. Exercise regularly: Exercise and other types of
physical activity help decrease SAD symptoms. Being
more fit can make you feel strong and healthy, hence
you will have more energy and will end up looking good
at the same time.
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