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Fighting the Winter Blues
By Kate Goggin
Have you ever heard of those mothers who force their kids to go outside every day-even in the wintertime? Well, as usual, recent research reveals that mother knows best.
Besides the obvious benefits of exercise for youngsters, it is now believed that exposure to outside light is helpful to fight the winter blues. The term "winter blues" was coined by Dr. Norman Rosenthal while researching the effects of winter weather on people's moods. In his historic book, Winter Blues, he describes the blues as a clinical condition known as Seasonal Affective Disorder (SAD). Rosenthal theorized that it was the lack of sunlight in winter that coincided with seasonal depression in some people.
Dr. Diana Indjov, a family psychologist in Sofia, said, "It's important to note that depression is brought on by stressors. Lack of sunlight might just be one of many stressors that trigger a depressive episode. That's why SAD is a condition which must be observed over time." She confirms that SAD is found in Bulgaria and treats several patients who struggle with the mountain shadows during winter. "It's not just the lack of sunlight that is a stressor with SAD, the low temperatures also limit our functioning."
I was surprised to learn that most SAD suffers are women and the illness typically begins in their twenties. According to the National Alliance for the Mentally Ill, "Milder versions of SAD have been reported in children and adolescents and many people with SAD report at least one close relative with a psychiatric condition, most frequently a severe depressive disorder (55 percent) or alcohol abuse (34 percent)." The top four symptoms are: oversleeping, carbohydrate craving, weight gain and depression (especially decreased sexual appetite, lethargy, hopelessness, lack of concentration, lack of interest in normal activities, and social withdrawal.)
It's important to note that everyone suffers from depressive symptoms at times, but these symptoms are most significant when they interfere with daily activities. For children the symptoms have a different presentation. The most notable are: irritability, sleep problems, fatigue, and difficulty in school. Again, all children experience occasional problems with sleep and irritability, but when the problem is recurring and interferes with daily life a professional should be consulted.
The most popular remedy for fighting the winter blues is light therapy. Sunlight or simulated sunlight is the best medicine according to the experts. There are a number of products on the market for SAD treatment, with everything from dawn simulators to light boxes and customized desk lamps. The idea is to simulate what you are lacking. Light boxes create the equivalent amount of light you would experience from looking out of a window on a sunny day. The dawn simulators are exactly as they sound. They are operated with timers and slowly increase the light in your room prior to waking. It is the gradual exposure that helps patients wake easier and feel more rested. And the desk lamps are the most convenient option for busy people. Patients can use the lamps during their workday as an integral part of their office furniture.
There are lots of fraudulent companies proclaiming to sell light therapy,
so buyer beware. Overall, the light needed for this type of therapy must
be at least 2 500 lux (lux is the technical measure of brightness), which
is five times brighter than a well-lit office. If you are interested in
exploring light therapy, consult your doctor first and then access the
Circadian Lighting Association. The association is an industry watchdog
group providing accurate information about light therapy products. But
why buy an expensive light box when mom's age-old advice might work just
fine? Dr. Indjov says new research reveals that outdoor light, even on
a cloudy day, provides as much or more light than a light box. You can
alleviate symptoms with as little as an hour's daily walk outside. Well,
I always suspected my mother was kicking us outside for our own good.
Now I'll grab my whole family when I trudge out to fight the winter blues!
Additional Resources
http://www.nosad.org
The National Organization for Seasonal Affective Disorder (NOSAD)
is a small non-profit organization dedicated to helping people affected
by SAD find support and treatment for their illness.
http://www.claorg.org
The Circadian Lighting Association (manufacturers' trade association)
have a code of practice to protect customer's interests.
http://www.normanrosenthal.com
Dr Norman Rosenthal, the researcher who discovered SAD, has a practice
in psychiatry in Bethesda, Maryland. He is also the author of Winter Blues:
Seasonal Affective Disorder: What It Is and How to Overcome It.
Winter
Blues: Seasonal Affective Disorder: What It Is and How to Overcome It
by Dr. Norman Rosenthal.
Positive
Options for Seasonal Affective Disorder (SAD): Self-Help and Treatment
by Fiona Marshall, Peter Cheevers
Don't
Jump! The Northwest Winter Blues Survival Guide
by Novella Carpenter, Traci Vogel
© 2003, Kate Goggin
Kate Goggin is a Foreign Service spouse (FAS) and freelance writer. Currently living in Northern Virginia, she is available for short and long term writing assignments. Visit her website at http://www.kategoggin.com.