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January Blues

Friday, January 13th, 2012

The third Monday in January (16) has become known as Blue Monday, or the most depressing day of the year, due to a combination of poor weather, the post-Christmas blues, and mounting debt. Whether or not this is the most depressing day of the year, January can be one the months most associated with a low mood and the disorder known as seasonal affective disorder (SAD).

Symptoms of SAD may consist of difficulty sleeping or difficulty waking up in the morning, lack of energy, difficulty concentrating, weight gain, irritability, and withdrawal from friends, family, and social activities; all of which can lead on to depression and a feeling of hopelessness. Here Dr Abbie Lane a consultant psychiatrist from the stress clinic based at Saint John of God Hospital, a leading provider of mental health services and treatments in Ireland, offers some advice on dealing with the disorder:

Keep busy and active: “If you experience some of the symptoms of SAD it is important to engage in pleasurable activities during the winter months. Develop a repertoire of wintertime leisure interests; join an exercise class, take a language course, volunteer locally or join a club.”

Use the daylight we do have: “Make sure to spend as much time outdoors during the daylight hours as possible. Make a habit of taking a 30 minute walk at lunch time and when indoors keep curtains open during the day and move furniture to position yourself near a window.”

Avoid temptations: “When at home resist sleeping too much and eating unhealthy junk food, these are temptations that accompany SAD that are not good for your long-term well-being. Try to keep to a daily routine, even at weekends, and be careful about how much alcohol you consume.”

Try mindfulness: “Use meditation to increase your awareness of negative thoughts. Focus on awareness techniques, such as deep breathing, to bring your attention back to the present. Gradually you will begin to observe your thought processes rather than reacting to it, relieving feelings of negativity.”

Use problem solving techniques: “If you feel worried or anxious during January create a list of problems, identify possible solutions, choose the best solutions, create a plan to implement them and then evaluate the outcomes with respect to the problem.”

Share your problems: “If you experience any of the symptoms of SAD confide in a friend or loved one. Talk to someone. If you are faced with persistent anxiety or low moods, severe sleep or appetite disturbance, a constant feeling of guilt, hopelessness or unworthiness then seek professional assistance.”

Remember there is hope: “No matter how bad things can appear, chart your progress in a small diary and each day look at three positive things about yourself and three positive things that you have done – and that can include getting out of bed.”

Tags: Bright light therapy, Depression, Light box, Light Therapy, SAD, SAD light, SAD lights, Seasonal Affective Disorder, Severe Depression, Treatment, Winter Blues, Winter Depression
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SAD and Kids

Monday, January 9th, 2012

Seasonal affective disorder (SAD) doesn’t just affect adults. It strikes children and teenagers, too.

As the days get shorter and temperatures dip, some people experience the winter blues. During the winter, some people are vulnerable to depression, fatigue, an increased need for sleep, and difficulty concentrating. These are a few symptoms of winter SAD.

SAD is a form of major depression that occurs during fall and winter, when people react adversely to the decrease in sunlight and colder temperatures. SAD can also hit people during the spring and summer.

It can be difficult to diagnose SAD in children and teens, says Dr. J. David Bragg, program director for Clinical Mental Health Counseling at South University — Virginia Beach. SAD symptoms range from mild to severe depending on the child.

“As with all mood disorders, SAD is more difficult to diagnose in children because the pattern of symptomatology is different than in adults,” he says. “Depressed mood in children may be exemplified by irritability and fatigue.”

The normal fluctuations in mood seen in children may mask the presence of depression, Bragg says.

“The vagaries of childhood and adolescence with the attendant emotional upheaval tend to make many diagnoses difficult,” he says. “Some symptoms are misinterpreted as the onset of puberty.”

Symptoms of Seasonal Affective Disorder in Children and Teens

Dr. Norman E. Rosenthal, a SAD specialist and author, writes in his book “Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder,” that SAD affects about 3% of children ages 9 to 17. He says problems with concentration, schoolwork, energy, and mood are often signs of SAD in young people.

Children and adolescents might feel bad, but don’t know why, Bragg says.

“They seem to be aware that something is amiss, but they may blame their feelings on external factors, for example, peers are being mean,” he says. “Secondary effects of SAD include a decline in academic achievement, loss of desire to take part in social activities and sports, memory impairment, lack of organization, and difficulty in writing, all of which affect self-concept and self-esteem.”

Other symptoms of winter SAD can include:

Irritable mood
Changes in appetite, or craving junk foods more than usual
Insomnia or hypersomnia
Throwing temper tantrums
Not wanting to do chores they didn’t have a problem doing before
Experiencing physical aliments, such as headaches or stomach pain

Treatment

According to the American Academy of Child and Adolescent Psychiatry, nearly 5% of children and adolescents in the general population suffer from depression at any given point in time. Early recognition and intervention by parents, teachers, and clinicians are essential in helping treat children and teens suffering from depression. For help, parents are advised to ask their physician to refer them to a qualified mental health professional who can diagnose and treat SAD in children and teenagers.

Light therapy is an effective method of treatment for SAD. A light therapy box mimics outdoor light and is believed to cause a chemical change in the brain that eases the symptoms of SAD. A light therapy box may be used on its own, or combined with other SAD treatments such as antidepressant medications or counseling.

“While light therapy is effective for SAD, other treatment options should be considered,” Bragg says. “The use of psychotropic medication and traditional psychotherapy should address the somatic and psychosocial issues prevalent in SAD.”

The KidsHealth website of children’s health organization Nemours is a source of information about the health, behavior, and development of children and teens. The site offers tips on how parents and caregivers can also help their children cope with SAD:

Ask the doctor how to best help your child.
Learn more about SAD and provide simple explanations to your child about the condition.
Encourage your child to exercise and spend time outdoors. Parents should increase the amount of sunlight their children are exposed to whenever possible.
Spend quality time with your child.
Be patient and don’t expect symptoms to go away immediately.
Help your child organize and complete their homework.
Encourage your child to eat healthy and avoid junk food.
Encourage your child to stick to a regular bedtime every day so they can get adequate rest.

*This is a publication from South University, read the full article here.*

Tags: Bright light therapy, Children, Depression, Dr. Norman E. Rosenthal, Light box, Light Therapy, SAD, SAD light, SAD lights, Seasonal Affective Disorder, Severe Depression, Teens, Treatment, Winter Blues, Winter Depression
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Have You Been Feeling SAD This Winter?

Tuesday, January 3rd, 2012

Seasonal affective disorder (SAD) is a form of depression that affects many people, especially women, during the winter months when there is less natural sunlight. For most with SAD, the depression generally lifts during spring and summer. More importantly, SAD is treatable with a variety of methods, including light therapy, psychotherapy, or medication.

A more recent study has found a connection between this type of depression and the pineal gland. The pineal gland is located in the middle of the brain. It responds to darkness by secreting melatonin. Melatonin is a hormone that helps regulate a person’s sleep and wake cycles. This hormone helps to reset your inner clock and manage your body’s daily rhythms.

The reduced daylight that comes during the winter season in the northeast seems to affect when your pineal gland releases melatonin. The time period between when your body releases melatonin can become longer or shorter than it is during the spring and summer months. As a result, your body’s rhythms become upset and misaligned. These daily rhythm mismatches may be a cause of SAD. For some, melatonin supplements at the right time of day have offered relief from the symptoms of SAD.

For others, antidepressants, light therapy, speaking with a counselor, or a combination of two or more of these treatments successfully relieves symptoms. Light therapy consists of regularly exposing yourself to a light source that emits wavelengths of light similar to that produced by the sun. The light is administered regularly for a certain amount of time and, in some cases, at a specific time of day. Light therapy also helps to reset your body’s essential rhythms, including your wake/sleep cycle.

People with SAD experience emotional and physical symptoms that may include: feeling sad, anxious or empty for most of the day, for more than two weeks; having no interest in activities or hobbies used to be enjoyable; feeling more irritable and getting frustrated more easily; feeling guilty, worthless, helpless, or overwhelmed often; having no energy most of the time; eating or sleeping more or less than usual; having trouble concentrating or making decisions; or having thought of suicide or hurting others.

If you are experiencing three or more of these symptoms or if your sad mood is interfering with your daily activities, you could be suffering from SAD or depression. Make an appointment to see your health care provider and share your symptoms. SAD and depression are illnesses just like the flu or a sore throat. Getting help can make a big difference in how you feel both physically and emotionally. You’ll experience a better sense of well-being, no matter what the season.

Tags: Bright light therapy, Depression, Light box, Light Therapy, LUX, Night Shift, North Star 10, SAD, SAD light, SAD lights, Seasonal Affective Disorder, Severe Depression, Sleep, Sleep disorders, Sleep Routine, Support, Treatment, Winter Blues, Winter Depression
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Get Support for the Holiday Blues

Friday, December 30th, 2011

In the time between Thanksgiving and New Year’s Day, some people may experience what mental health experts call the “holiday blues.”

For a lot of people, the holidays are a time of dread, so they are more prone to depression or even anxiety, says Howard Burley, medical director of the Tennessee Department of Mental Health.

There are a number of reasons this seasonal depression may occur, Burley says: personality type, financial stress or the physical demands of the season.

Some people have personalities that are more withdrawn, so they do not enjoy being in festive surroundings all the time, Burley says.

For a lot of people, the holidays also are a time of financial, physical or time stress.

The season can bring around memories of sadness for those who have lost somebody, Burley says.

The financial burden of meeting expectation of gifts for children and the physical demands of shopping, driving around town and enduring the cold also can trigger holiday blues.

Depending on the circumstances, the holiday blues are typically limited by time.

“As the holidays pass, it’s a sign of relief for them that it’s gone by,” he says. “Things get back to normal.”

For others, these situations could push them into real depression, Burley says.

“They might need treatment. Even after the holidays are gone, if you still have a feeling of sadness, other symptoms of depression, you should speak with your primary health care provider,” he says.

First, Burley says, a holiday blues sufferer should try to stay busy.

“Don’t stop doing things you typically do, like exercising,” he says. “Try not to engage in the overconsumption of alcohol, which can contribute. Try to stay active.”

When it comes to the financial aspect, Burley says to set reasonable expectations and a budget and stick to them. Do only what is physically possible without overdoing it. Don’t go to 50 places in one day, for example, he says.

If there is some kind conflict in the family, try to plan ahead and get some understanding in the family to make the holidays a happier time, Burley says.

“Be supportive,” he says. You don’t want to overwhelm the person, but be supportive.”

Tags: Depression, Light box, Light Therapy, SAD, SAD light, SAD lights, Seasonal Affective Disorder, Severe Depression, Treatment, Winter Blues, Winter Depression
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Winter got you feelin’ blue?

Wednesday, December 28th, 2011

It’s that time of year, when twinkle lights make houses and trees sparkle, smiling snowmen stand proud on front lawns and everyone salesperson and random stranger wishes you a happy holiday — and yet, you feel anything but.

For many, it’s a funk that’ll pass, and for many people it is; for others, the mood shift runs a little deeper: Seasonal affective disorder (SAD) is a type of depression most often linked to winter. About 5% of Americans suffer from it; an additional 10% to 20% experience a milder form. The fact it gets so dark outside so early plays a role. Here’s what else you need to know:

The symptoms:

Symptoms include hopelessness, irritability and fatigue; hunger, especially for sweet or starchy foods, and subsequent weight gain; oversleeping; having a tough time concentrating; and/or wanting to avoid social situations. In most cases, symptoms appear in late fall or early winter, and fade in the spring.

The treatments:

Light therapy seems to work for most people. You might sit in front of a light box to expose you to about 30 minutes of bright light every day, which appears to affect mood-related chemicals in your brain, eases symptoms. Some people with SAD need antidepressants, others benefit from talk therapy as well. What doesn’t work: Tanning beds — the lights are high in ultraviolet rays, which harm both your eyes and your skin. Talk to your doctor if you think you have SAD.

Can I prevent it?

No, there’s no known way to stop seasonal depression from developing, but you can take steps to manage symptoms early on, and keep them from getting worse. Spend some time outside, even when it’s cloudy; natural light helps, especially within two hours of getting up in the morning. Eat well — a healthy diet boosts energy; exercise regularly to help relieve stress and anxiety; and hang out with your friends often, which can provide tremendous support during winter months.

Tags: Bright light therapy, Depression, Doctor, Light box, Light Therapy, North Star 10, SAD, SAD light, SAD lights, Seasonal Affective Disorder, Severe Depression, Sleep, Sleep disorders, Winter Blues, Winter Depression
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