On Sunday 2nd November summertime will officially end for us here on the West Coast of Canada when we turn back our clocks and usher in the dark, never ending rainy days of fall.
Like many people I look forward to that precious extra hour in bed on Sunday, but the dark fall and winter days are no laughing matter for those who suffer from Seasonal Affective Disorder.
Seasonal affective disorder (also called SAD), or the winter blues as is it is often known, is a type of depression that affects people particularly during December, January and February.
It is thought that SAD is caused by a light-triggered bio-chemical imbalance in the hypothalamus (part of the brain about the size of an almond which controls the body clock). The low levels of light in the winter means there are higher levels of the hormone melatonin in our systems. (Melatonin helps our bodies know when it’s time to go to sleep and when it’s time to wake up). Excess melatonin production means sleep, mood and appetite are all disturbed. To make matters worse, melatonin production depletes levels of serotonin, the neurotransmitter thought to maintain our state of happiness.
So how you can you help yourself if you experience SAD?
- Light therapy has been shown to be effective in up to 85 per cent of diagnosed cases. Most people need about four hours exposure per day to very bright light, from a specially designed light box.
- Traditional antidepressant drugs such as Prozac are effective in alleviating the depressive symptoms of SAD and combine well with light therapy.
- Psychotherapy, counselling or any complimentary therapy which helps the sufferer to relax, accept their illness and cope with its limitations are extremely useful
- Move to Miami (just kidding, and making sure you’re still awake)!
- Exercise regularly. OK… I know everyone says this… but there is a good reason why . It’s vital to get out as much as possible during the day to maximize light exposure, and exercise boosts levels of serotonin.
- Pay attention to your diet. Make fruit and veg. your 5-a-day essentials.
Dr. O’s Rap is a new regular Shrink Rap feature, written by Dr. Owen James
Dr. Owen James is Clinical Director of Tri-City Psychology Services Inc.He received his Ph.D. in Psychology from the University of Liverpool, U.K. Shrink Rap is a developing resource started in June 2007, and is regularly maitained by Dr. Owen James. He currently is a registered and licensed psychologist in the province of British Columbia where he has been a practicing psychologist since 1992.
