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Feeling Blue?

Thursday, January 26th, 2012

From the Mayo Clinic blog, a Mayo Clinic doctor talks Seasonal Affective Disorder.

When fall colors fade and winter rolls in with its increasingly cold temperatures and dwindling daylight, there’s a good chance you’ve felt sluggish, moody and like you’re stuck in a funk.

Those symptoms are typical of someone experiencing seasonal affective disorder, or SAD, a type of depression that typically occurs during the winter months.

Symptoms include sleeping too much, overeating, loss of energy, social withdrawal and difficulty concentrating. People in cold climates and Northern states are more likely to experience SAD.

While many people periodically experience some elements of SAD in winter , Mayo Clinic psychiatrist Robert Auger, M.D., says you should seek professional help if your symptoms begin to affect your ability to perform at work and/or begin to take a toll on your personal relationships.

Seeking clinical help is particularly important if you begin to feel hopeless, think about suicide or find yourself turning to alcohol for comfort or relaxation, he says.

Dr. Auger offers these tips to keep your mood and motivation steady throughout the winter:

Get outside – There is no substitute for natural light. If you work during the day, try to go for a walk during a break or lunch.
Light therapy boxes can help boost your mood when you’re unable to get outdoors.
Get regular exercise – At least three times a week for 30 minutes.
Stay social – Interact with family and friends on a regular basis.

Tags: 10000 lux, Bright light therapy, Light box, LUX, Mayo Clinic, SAD, SAD light, SAD lights, Seasonal Affective Disorder, Severe Depression, Winter Blues, Winter Depression
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Might Be Time To Talk With Your Doctor.

Tuesday, January 24th, 2012

With colder temperatures and sunsets before 5 p.m., winter can lead to many people feeling less energetic and maybe even a little anxious. For some, these symptoms become severe.

Seasonal affective disorder is a type of depression that was first recognized by health professionals in the 1980s, said Jim Jones. He is a a licensed clinical social worker with Pathways.

“The symptoms of SAD start in the fall and pick up as the amount of daily sunlight decreases,” he said. “With less sunlight, you have less changes in the body; less energy. You go into more of a low-energy lifestyle. Because of that, we end up with lot of people who are depressed.”

Everyone slows down to some degree during the winter season, Jones said. But part of the population will suffer enough to be clinically depressed and need clinical treatment.

Some of the symptoms of SAD include either a lack of sleep or sleeping all the time, anxiety, irritability, weight loss or gain, withdrawal from friends and difficulties maintaining a job.

“A lot of these are symptoms we see with major depression,” he said. “In the worst case, it can lead to thoughts of suicide. The way doctors diagnose it is to look for someone who has suffered at least two years in a row and only during certain seasons.”

Sometimes depression can slowly get worse over time, and sometimes people can get better because they learn how to manage things better, Jones said.

Medication is one way to battle the seasonal blues, experts say.

April Downing is an advance-practice nurse and board-certified family practice nurse with Regional Medical Associates. She said as with other types of depression, antidepressant medications and counseling are effective.

“It may take several weeks to notice full benefits from an antidepressant. Also, you may have to try different medications before you find one that works well for you and has the fewest side effects,” she said.

There are other ways to improve symptoms associated with seasonal affective disorder, like exercise and taking long walks during the daylight hours, Downing said.

“Make your home and work environment sunnier and brighter. Open blinds or windows, or add skylights to your home,” she said. “Sit closer to bright windows while at home or in the office. Keep active socially with friends and family, even if it involves extra effort.”

With no treatment, symptoms usually will resolve on their own with the change of seasons. However, they will resolve more quickly with treatment, Downing said.

“Some people have SAD throughout their lives. People who have repeated seasonal depression should talk to their health care provider about prevention methods,” she said. “Starting treatment during the fall or early winter may be helpful, before the symptoms begin to manifest.”

Jones, who is not a medical doctor, said the use of light as part of treatment is common. Psychiatrists can prescribe anything from medication to other types of treatments.

“The use of light seems to decrease symptoms in people,” he said. “A high percentage improve by light therapy, but a lot of people don’t continue with it because you have to sit somewhere for 30 to 60 minutes. People with busy schedules can’t or don’t follow through. Some also look for medication — we make a referral to a psychiatrist to talk about medication.”

In addition to light therapy and antidepressants — cognitive behavioral therapy can also help. Behavioral therapy educates clients and identifies positive thought processes of thought. Jones calls it “restructuring what we think.”

Jones warned that just because someone ends up with low energy during the wintertime, that doesn’t indicate SAD. A true diagnosis would require a majority of the symptoms, and the disorder has to affect a person’s normal life, he said.

His recommendation for those questioning whether they suffer from SAD is to talk with a doctor, counselor or a psychiatrist who could give some guidance.

Article from the Jackson Sun.

Tags: Depression, Doctor, Light box, Light Therapy, LUX, SAD, SAD light, SAD lights, Seasonal Affective Disorder, Severe Depression, Winter Blues, Winter Depression
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Blue Monday

Friday, January 20th, 2012

The Monday of the last full week in January is now popularly known as “Blue Monday”.

It is considered to be the most depressing time of the year and, apparently, there is even a special formula used to establish this depressing phenomenon.

For some of us, it could be the Christmas credit card bill landing on the door mat, New Year’s resolutions starting to waver, or the withdrawal of highly calorific food taking an emotional toll. But for many, the problem stems from something now medically recognised as Seasonal Affective Disorder (SAD).

Typical symptoms may include tiredness, difficulty waking up in the morning, general lack of energy, withdrawing socially, a pessimistic outlook on life, over-eating and a strong craving for carbohydrates, weight gain, a loss of libido and an all-round feeling of depression.

The shorter winter days seem to play a significant part in the problem.

It is thought that a lack of Vitamin D, which we normally get from sunlight, lowers our serotonin levels.

There is also a tendency to stay inside and avoid exercise during the cold winter months.

Physical activity is vital for our emotional wellbeing and can alleviate many symptoms of depression; a daily, brisk half-hour walk can make all the difference, even if it has to be in the evening, without day light.

What is important is the regular release of endorphins that will gradually begin to work their magic.

Additionally, Bright Light Therapy, otherwise known as light-box treatment, is reported as being very effective, with a high percentage of sufferers reporting total relief from their symptoms.

Light boxes are now widely available and often recommended as the first line of treatment for SAD.

Therapy intervention can also prove very helpful, one-to-one support helps to increase motivation and self-awareness – the key to keeping on top of the problem and preventing future episodes.

Tags: Blue Monday, Bright light therapy, Broad Spectrum, Depression, Light box, Light Therapy, LUX, Melatonin, SAD, SAD light, SAD lights, Seasonal Affective Disorder, Severe Depression, 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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Daylight Saving 2011: How Time Change Affects Our Health

Monday, November 7th, 2011

At 2 a.m. Sunday morning, we finally recaptured that lost hour of sleep from last March as we marked the end of daylight saving time. And for the 47 million Americans who are sleep deprived, that extra hour is a chance to literally make up for lost time.

“This is one of those weekends we should really relish,” said HuffPost blogger Russell Rosenberg, Ph.D., CEO of the Atlanta School of Sleep Medicine and chairman of the board of the National Sleep Foundation. “The fact that Americans are so sleep deprived, it’s a nice reprieve from the busy lifestyles that we all lead.”

Rosenberg said this is the “good news story” of daylight saving time — the welcome counterpart to the hour of sleep we lose at the beginning of spring, which can take up to a week to adjust to and send those who are already sleep deprived over the threshold of “crashing and burning.” In fact, some studies have found a link between the spring-forward clock change and

an increase in accidents and heart attacks.

These time changes play out in our body a bit like jet lag might, explained Michael Decker, Ph.D., an associate professor at Georgia State University and spokesman for the American Academy of Sleep Medicine. Springing forward is like flying from west to east — say from California to Washington, D.C. — while falling back is like flying from east to west. And as frequent flyers can attest, the eastbound change is much harder to acclimate to than the westbound for most. “The adjustment is much milder in the fall than it is in the springtime,” Decker says. And that means we may be experiencing a collective, but mild, jet lag this Sunday, which will clear up in 24 hours or so.

Yet while the transition may be an easy one, for many falling back also signifies a shift into winter and the changing light patterns that come with it. And perhaps that’s the real health story behind the end of daylight saving time, stretching into winter long after that regained hour is forgotten.

For early birds and school children, the shift will mean it’s light instead of dark outside in the mornings, which is good news for our internal biological clocks. When light stimulates a certain part of the brain first thing in the morning, it can make us more vigilant throughout the day and boost moods in the long run, Decker explained. “Now that the sun is rising a little earlier, we really want to think about getting up, going outside,” he said. “Getting that bright light in the morning is absolutely key to health and performance and everything that goes with it.”

But getting sunlight earlier in the day also means it may already be dark by the time people are leaving work. “There’s always a psychological impact of it getting dark so early — feeling that the days are shorter, and that winter is coming,” Rosenberg explained.

And over time, that increase in darkness can lead to feeling blue and even experiencing Seasonal Affective Disorder. According to the NIH, symptoms of SAD typically start in late autumn and winter and include increased appetite, increased daytime sleepiness, decreased energy in the afternoon, loss of interest in work, unhappiness and lethargy. If you’re experiencing symptoms of SAD, speak to your doctor, who may start you on bright light therapy, Decker said. This technology emulates natural sunlight — sorry, the fluorescent office lighting won’t do the trick — in order to re-sync your biological clock and sleep cycle.

Amidst the hype over daylight saving time, though, experts are also taking the opportunity to remind sleep-deprived Americans of the importance of good sleep hygiene and habits year-round.

While we may fret about gaining or losing that hour twice a year, Frisca L. Yan-Go, M.D., medical director of the UCLA Sleep Disorders Center and Laboratory, points out that abruptly staying out until 2 a.m. and sleeping until noon on the weekends can shift your body clock two and a half time zones every single weekend, which is far more significant than the one hour change that happens twice a year.

She tells her patients not to shift their sleep schedules more than two hours from weekday to weekend and to be mindful of maintaining regular sleep with a brief daytime power nap, if necessary. Studies have linked chronic sleep deprivation, beyond the situational daylight saving time changes, to increased traffic accidents and heart attacks, as well.

Rosenberg echoes that sentiment, pointing out that the end of daylight saving time kicks off with a much needed extra hour right before the busy holiday season, which is often marked by increased sleep debt and alcohol consumption, which can ruin sleep cycles in its own right. “This is a good weekend,” he said, “to catch up on your sleep and start off the holiday season getting good sleep and more regular hours.”

Tags: Daylight Savings, Light box, Light Therapy, LUX, Night Shift, SAD, SAD light, SAD lights, Seasonal Affective Disorder, Severe Depression, Sleep disorders, Winter Blues, Winter Depression
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