Beat the winter blues

Jan 23, 2012 11:00 AM by Mary Fetzer

Posted in Parenting / Super Moms Guide / Super Mom Tips

What is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is mood disorder also known as the winter blues or seasonal depression.

"Some people who have normal mental health throughout the year experience depressive symptoms every winter," says psychiatrist Dr. Soroya Bacchus of Los Angeles.

"They react adversely to decreasing amounts of sunlight and colder temperatures as fall and winter progress."

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SAD symptoms

There are a number of symptoms associated with SAD, according to Dr. Bacchus:

Fatigue
Crying spells
Irritability
Trouble concentrating
Body aches
Loss of sex drive
Poor sleeping habits
Decreased activity level
Overeating (especially carbohydrates) and associated weight gain

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Light therapy

Christina Steinorth, a licensed psychotherapist in Santa Barbara, specializes in working with mood disorders such as SAD. "One of the best things you can do during the dark days of winter is try to get exposure to 30 minutes of natural sunlight a day," says Steinorth. "If busy schedules make this difficult, then consider talking to your physician about light therapy."

Light therapy, or phototherapy, is exposure to artificial light. "The most common form of SAD is caused by lack of exposure to sunlight," explains Steinorth, "and light therapy affects the brain areas that influence melatonin and serotonin levels."

You simply sit near a light therapy box for 15 to 30 minutes a day. The light box mimics natural outdoor light. Symptoms may improve in as little as one week.

Video: Treat SAD with light therapy >>

Other SAD treatments

"There are many treatments for classic (winter-based) SAD," says Dr. Bacchus:

Antidepressant medication
Cognitive-behavioral therapy
Ionized-air administration
Melatonin hormone therapy

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Moms and SAD

"Seasonal Affective Disorder is very real," says Rachel Starck, licensed counselor and life coach. "Meet with your doctor to rule out other causes for mood changes, such as anemia or thyroid imbalances." And incorporate these simple lifestyle changes to improve your mood:

Take vitamin D supplements (to make up for the vitamin D you're not getting from the sun)
Maintain a regular exercise routine
Spend time with friends and other moms -- don't isolate yourself
Plan a snow day sledding and fort-building with the kids
Schedule a weekend away in a sunnier place
Plan a spring garden with your kids, or plant fragrant flowers indoors
Consider talking with a counselor if your mood worsens

SAD is very real, confirms Steinorth. Don't spend your winter days in darkness. Take charge of your mood and improve your life.

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