Avoid Winter SADness: Take Action Now

First day of October, and despite the beautiful early fall weather we've been getting in Port Townsend, there's no denying that the days are in fact getting shorter and the sun is weakening.  According to Cliff Mass, a meteorologist at the University of Washington and local celeberity amongst Pacific Northwest weather geeks, it's been a record breaking dry summer.  For those of us more accustomed to rain gear than sunglasses, the change in seasons is a novel and welcome return to hot soups, cozy fires, and passing the time with a good book or movie that we've been putting off.  But for a portion of the population suffering from Seasonal Affective Disorder (SAD), the beginning of fall and early winter may mark the return of the "winter blahs".

Research shows that SAD appears to have a greater rate of occurrence in more northern latitudes (less daylight) and affect younger adults (ages 18-30) with women being more susceptible than men. Symptoms of SAD may include but are not limited to:

• depressed mood
• decreased interest in pleasurable activities
• low energy/fatigue
• diminished ability to think/concentrate
• hypersomnia (oversleeping)
• overeating
• weight gain/craving carbohydrates

Phototherapy is the most common form of treatment for SAD and includes exposure to a bright light that mimics outdoor light.  Recommended time of exposure varies depending on the device but often starts at 30 minutes.  Research for photo therapy is limited, and it is not regulated by the Food & Drug Administration.  To the right is an example of a  commonly used "happy light" available at many retail stores.

In Port Townsend, along with many other northern climes, darkness also coincides with cold, wet weather.  If you experience SAD, it is important to consider differences that exists in your activity level between summer and winter months.  Don't let the weather be a deterrent for getting outside and participating in activities similar to your daily summer routine.  Invest in quality rain gear, appropriate lighting, and reflective clothing and continue to enjoy that after dinner walk or fetch session with the dog.  Keep up with your social calendar and avoid becoming a winter hermit.  Planning a trip for mid to late winter may also provide the extra push to get through the darkest days.  Diet is also an important consideration when determining contributing factors to SAD.  Missing the Saturday Farmer's Market or being uncertain what to do with all those root vegetables may contribute to a decrease in your consumption of quality fresh food that fueled your body in summer months.  Consulting with a doctor or nutritionist can help in determining whether you're getting the necessary vitamins and nutrients in your regular diet.

Seasonal Affective Disorder should be taken seriously and those experiencing symptoms of SAD  should consult a doctor or mental health professional.

* Important Note: This blog is not intended to be a substitute for treatment by a mental health or medical professional.