As it gets closer and closer to the winter solstice, the amount of darkness that we have to endure is disheartening. As if it’s not enough that those who wake up before 8 a.m. are waking up to complete darkness, and by the time their day is done at 5 p.m., it’s once again pitch black outside. Such a lifestyle can easily
make a person feel a little SAD.
Seasonal Affective Disorder, commonly known as SAD, is a feeling of depression caused by lack of sunlight. According to U.S. News Health, based on an interview with William Weggel, a psychiatrist from the Mayo Clinic Health System in Eau Claire, Wis., SAD is caused by reduced levels of serotonin.
Since serotonin is part of what sends messages to the brain, decreased levels caused by limited sunlight can affect a person’s mood. Furthermore, the article read, “Other experts believe that the added hours of darkness may also contribute by cueing the production of melatonin, a sleep-related hormone.”
SAD is no minor problem either, as an average of five percent of the population may suffer from it, according to psychcentral.com. The fact that you live in Michigan only increases the chances that you may experience SAD, as states farther north have varying increased amounts of their population suffering from SAD.
Additionally, health.usnews.com said that women can be twice as likely to be diagnosed with SAD, likely owing to a hormonal link.
Now that you’re good and worried that you may be depressed, be reassured that there are resources available on and off campus to help with SAD. But, before you start self-diagnosing, try to determine if you actually have SAD and are not just experiencing PMS or stress.
Also, be aware that if SAD treatments don’t seem to help you, you may have a more severe case of depression and should arrange an appointment at Snow Health Center on Eastern Michigan University’s campus or another mental health clinic as soon as possible.
To determine if you have SAD, keep a calendar of when you’re feeling the most depressed. Does it seem like you’re feeling your worst on gloomier days? Do days where you have the opportunity to spend more time out in the sunlight seem overall better?
Jamie King, a graduate student therapist and graduate assistant at EMU who works in Snow Health Center said, “Be aware of it. If you’re noticing a cycle throughout the season, you probably have SAD.”
While it is very important for you to go to Snow Health Center or another local health clinic if you have SAD, there are some things you can do in your daily life that may decrease its effects. For instance, Psych Central states the importance of keeping to your regular schedule.
If you’re finding that you have a lot of free time as the semester comes to a close, try going out with friends, volunteering or even checking stores to see if they need extra help during the holiday season. Keeping busy can distract you from feeling depressed.
Another suggestion that Psych Central makes is to try to get a decent amount of sleep every night. It’s recommended for those who are 18 years or older to get between seven and nine hours of sleep every night.
Psych Central even suggests setting a lamp in your room on a timer, so that it turns on half an hour before you wake up. While the light from the lamp doesn’t contain the same healing qualities sunlight does, you may feel better if you’re not waking up in total darkness.
More or less, keeping active and getting plenty of sleep are just
part of the trick to keeping your attitude up. Frequent exercising, eating healthy and overall taking good care of your body are recommended as necessary things to do if you’re feeling down.
But even if you just think you might have the winter blues, try visiting Snow Health Center. The counseling and psychological services at EMU offer light therapy, counseling and in some cases can help get you the medication you might need. Light therapy is the most recommended treatment of SAD. The American Psychiatric Association in Washington, D.C., “Concluded that as little as 30 minutes of daily light therapy is as effective as antidepressant drugs in the treatment of SAD.”
If you’re interested in getting light therapy treatment, you can contact CAPS at 734-487-1118, and they can help you schedule three times throughout the week to spend 30 minutes under the light therapy lamp.
Regardless of what you need, CAPS and Snow Health Center are available to take your SAD frown and turn it upside down.
