Don't get SAD -- Get Glad!

By:  Megan Grossi

Daylight Savings Time has officially ended, which means our nights are going to be longer and days shorter.  December has us getting colder and darker every day, making it hard to go out and soak in all that vitamin D. On top of that, most people end up breathing in a lot of germs and stale air left inside without being able to go outside for long periods of time.

All of these factors added together cause a small percentage of the population to experience SAD during the months of  winter. SAD, or Seasonal Affective Disorder, is a form of mood disorder that causes depression. The reduced sunlight one is exposed to causes a drop in serotonin levels in the brain, lowering one’s mood. According to the Mayo Clinic staff, it is typically self-diagnosed (but should NOT be self-medicated!). Other than depression, symptoms include increased anxiety, apathy, weight gain, feelings of hopelessness, agitation, fatigue, and drops in energy, concentration, and amiability.  SAD can make getting along with others difficult. In extreme cases, it can also trigger thoughts of self-harm and suicide.

We have all had bad days where we just don’t want to do anything. About 5% of the United States suffers from SAD. 10-20% more experience it during the winter (it is possible to suffer through the mood disorder in the summer, although it is less common). While it can occur in young people, typically if you are younger than 20 your chances of being affected by SAD are less.

In addition, good news for men: The disorder is four times more common in women. It is something that can run in a family, like in my case, but that is not a constant factor in developing SAD. Scientists also believe that the farther you live from the equator, the more likely you are to experience the disorder’s effects. I’m no expert, but that is probably due to the fact that the equator is hit with the most sun throughout the year, and so the further North or South you go, the farther you get from that consistent sunlight.

Not everybody who experiences SAD needs to be medicated, so there is no need to rush to your doctor the moment you start having a few bad days. On top of that, there is no need to self-medicate, whether that be with narcotics or alcohol. The best way to fight against SAD is to identify that something within you is not right. If you are able to notice that, start surrounding yourself with whatever it is that makes you happy, albeit people or movies or whatever. Bundle up and go for walks outside, just to get some fresh air. They don’t have to be long, but it’s better than staying inside for the whole day. Exercise, whether that means going to the gym or running/cycling outside. Physical activity will help release endorphins in the brain to combat depression, and the increase in body temperature may have a calming effect.

Lastly, get under a light box for an hour or so every day. Light boxes are lamps that mimic sunlight and help release serotonin. I have tried it and it helps immensely. It is bright, but it does not burn the eyes like LED bulbs do. You don’t need to go out and buy your own, because on average they can be costly. The Counseling and Health Services office (in Ellison) has a light box of their own that you can request to use. You cannot, unfortunately, take it home with you, but you can sign up to spend some time in the room with it. For anybody who is feeling low this season, please consider these options.

Putting time into being healthy and, more importantly, happy – is always worth it.