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snuggels
960 Posts |
 Posted - 26 Sep 2011 : 11:48:55
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Seasonal affective disorder: know the facts
MSN's behaviour expert and SAD sufferer Dr Pam Spurr provides the facts on the causes, symptoms and treatments for seasonal affective disorder.
Seasonal affective disorder (SAD) strikes from September onwards and many men haven't a clue why they feel quite down in the autumn. Although in the UK well over two million people are affected by full-blown SAD it's estimated that far more experience mild to moderate symptoms of the affliction.
Seasonal affective disorder can be crippling for some and bewildering for men who simply don't understand their unhappiness and haven't noticed the seasonal pattern to it. It took me years to realise I had moderate levels of SAD.
Understand your 'enemy' - why do people develop SAD?
The most widely accepted theory is SAD is caused by a biological imbalance when part of the brain - the hypothalamus - fails to switch off the production of melatonin. Too much melatonin gives you the symptoms of SAD including feeling lethargic and sleepy. You might've taken melatonin tablets to combat jet lag - so you know they make you feel drowsy.
Since sunlight helps switch off the production of melatonin - when sunlight decreases in autumn and winter too much melatonin is produced in sufferers. It's thought that those who don't suffer with SAD have brain chemistry that reacts more quickly to decreasing sunlight.
So it's understandable that SAD symptoms disappear in spring as sunlight increases and switches off excess melatonin production.
On Bing: more causes of seasonal affective disorder
SAD symptoms checklist
There are a large variety of symptoms between sufferers but here are some of the most common:
Marili Forastieri-Photodisc-Getty Images
Feeling increased levels anxiety is one of the symptoms of seasonal affective disorder
• Inexplicable feelings of sadness that can't be attributed to a specific traumatic event
• Many feel anxiety as well as a sense of despair
• You're likely to have sleep disturbance being restless at night but then it's hard to drag yourself out of bed, and you feel sloth-like during the day
• You may experience appetite changes with cravings for comfort foods or sweets
• Some sufferers feel listless and lack interest in things they normally get enthusiastic about, eg sport, fitness etc
• It's common to find your memory and concentration suffer - you may find yourself re-reading pages in a book or losing the thread of a TV programme
• "Sex?" you ask yourself, "what's that?" as desire diminishes, though you may crave reassuring cuddles
• Unfortunately SAD tends to lower your immune response, too, and you catch every virus going
• Loved ones are at a loss to explain why their once vibrant lover or friend becomes a sullen stranger. They may well suggest you "pull your socks up" not knowing it may be SAD
On MSN Him: eat to beat seasonal affective disorder
SAD strikes people in different ways
Bear in mind that SAD strikes people differently - mine hits in September and improves from December. For others it doesn't strike until November/December and can last until spring. And some very unfortunate sufferers experience five to six months of SAD from September until the following spring.
Because the symptoms are varied it's understandable why some GPs don't diagnose it. However, most medical professionals are understanding and will explore your symptoms.
On Bing: latest news stories on seasonal affective disorder
Sort your SAD out
The starting point is always to see your GP first to rule out anything else. Also if you've been through a serious relationship breakup, job loss or bereavement it may well be a classic depression rather than SAD.
For serious cases of SAD you might be prescribed antidepressants as well as cognitive behavioural therapy.
With any level of SAD many find the following helpful:
AP Photo-David Royal
Daily light therapy, provided either by sunlight or a desk-based light box, can help sufferers combat seasonal affective disorder
Let the sunshine in
Definitely explore getting a proper light-box that mimics sunlight for daily light therapy. Purchase a light box online or at a high street chemist - some health authorities rent them out. For the best results light boxes must produce 10,000 lux. Mine's on my desk for use first thing in the morning for an hour but there are desk lamp-styles ones available to use at work. Some sufferers need far more light exposure.
Sleep tight
Devise a good sleep regime. Rather than using alcohol to help you sleep use a night-time herbal tea, avoid caffeine after 5pm, and don't do vigorous exercise within two hours before bedtime. Switch off technology at least 90 minutes before bedtime and resist napping during the day. Try a sunrise-mimicking alarm clock that gradually wakes you up.
Food glorious food
Watch what you eat and resist cravings. Keep nourished with plenty of fresh fruit and vegetables and eat regular meals including mood-boosting foods like turkey and oily fish. Begin your day with mood-boosting porridge.
Get physical
Take regular exercise, preferably something that lifts your mood like gym work or some other sport. At the minimum get out for a daily walk when the sun comes out for some natural sunlight. Let your manager/colleagues know that you need to take advantage of sunlight when it's available.
Don't get stressy
Avoid extra stress as it only fuels anxiety you might be feeling. Know your limits and learn how to say "no" to excess responsibilities.
Paul Bradbury-OJO Images-Getty Images
Socialising regularly with friends can help stop the feelings of isolatation associated with seasonal affective disorder
Keep connected
Most importantly don't isolate yourself. Let loved ones know when your SAD sets in and that you're putting in place an anti-SAD regime. This doesn't make you weak - it makes you stronger! Welcome any support and encouragement they can give you.
Personal combat
Try cognitive behavioral strategies where you challenge any negative thinking that you're always going to feel this way. Remind yourself that this is your brain chemistry at work and you're combating it in every possible way.
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