When Joy Sinclair of Bangor was 15, she was diagnosed with seasonal affective disorder. As the years went by, during winters the now 33-year-old was unwilling to come out of what she described as “hibernation mode.” She was always tired and stayed inside, uninterested in friends or socializing.
Sinclair’s reaction to the gray days isn’t unusual, especially in the Pine Tree State, where dark, snowy winters last many months. Cliff Singer, chief of geriatric mental health and neuropsychiatry at Acadia Hospital, said as many as 20 percent of Mainers experience some form of seasonal affective disorder, also called “winter depression.”
The shorter days coupled with an increase in inclement weather means many people spend more time indoors or recreating in the dark, which can cause serotonin levels to drop and lead to feelings of depression. Symptoms, not unlike those emblematic of clinical depression, include having less energy, craving carbohydrates, having trouble concentrating and an increased need for sleep.
Not the holiday blues
Singer said it is important to remember that true seasonal affective disorder is a diagnosable condition. It is more than just the “holiday blues,” he said.
“You have to distinguish it,” he said. “It’s normal to be bummed out about the weather, but for people with seasonal affective disorder, it’s a biochemical hibernation. It has a real effect on serotonin and dopamine production in the brain.”
The depression is a biological and intrinsic response to the shortened days, and symptoms begin appearing soon after the September equinox, Singer said. For many, there can be a sense of dread about the upcoming winter and days start getting shorter.
“There can be a psychological dread,” Singer said. “Yes, dawn is coming an hour earlier, but psychologically, people are more affected by how early [the dark] comes in the evening.”
While many patients diagnosed with seasonal affective disorder experience the same symptoms as those with clinical depression, they are not typically as severe. For example, it is rare for someone to commit suicide based on seasonal affective disorder alone.
At its worst, Singer said, winter depression is marked by low energy and initiative.
Finding a solution
In college, Sinclair started using a “Happy Light,” a compact light that provides natural spectrum daylight advertised to improve mood, energy and concentration.
However, she didn’t use it consistently and saw little results.
But she was on the right track.
“A light box can be helpful in people who are craving light and have severe enough symptoms to where it affects their quality of life,” he said.
Last year, Sinclair started using a different light and made it part of her daily routine. Each morning she turns the light on low as she prepares her breakfast and coffee. Once her meal is ready, she sits down in front of it and turns up the intensity. For about a half an hour, she’ll read, eat and soak up the light.
“It has helped me so much,” she said. “Last year my energy decreased much less than usual, I was less likely to go into hibernation mode and got out of the house much more than I typically do during the winter.”
Do you suffer from seasonal depression?
Singer said it is important people talk with a primary care provider if they think their symptoms are severe enough to affect quality of life. Examples could include being so down it’s hard to go to work, exercise or maintain a social life.
However, he said there are also simple steps people can take to help stave off the effects long before they become crippling.
Light box: Singer suggests using a seasonal affective disorder light for at least a half an hour. Light therapy works through the visual system and the majority of people need the light in the morning because their bodies are more synchronized to the timing of dawn. However, each person is different and may need more or less light at different times of the day. The lights are small and can be purchased for around $200 from medical supply stores.
Healthy diet and exercise: Exercise is very important in many aspects of life, but in particular, it is a mood booster. And even though it’s usually the last thing someone suffering from winter depression wants to do, staying active can increase energy levels and happiness. In addition, many people diagnosed with seasonal affective disorder crave carbohydrates and since the winter months are often filled with boundless treats, they’re easy to come by. “Be aware that you’re craving [carbohydrates] more,” Singer said. “Fill your diet with fruits and vegetables and set limits.”
Cognitive therapy:While most people self-diagnose their seasonal affective disorder and are fine self-treating with a light or diet and exercise, those who feel they are truly depressed should consider speaking with a mental health professional, Singer said. Some people have found that cognitive behavioral therapy is affective and at the very least, it’s often nice to talk with someone during stressful times.
