Family Matters: How to Fight Being "SAD"

BOZEMAN - - "My dark ages drowned my spirit.
"Joy and creativity were swept away
"By a maelstrom of pessimism and paralyzing fatigue.
"Even the afternoon slant of the light I craved,
"As it begin to die across the dry landscape,
"Pulled me away with it into the blackness."

These words were penned by a woman suffering from Seasonal Affective Disorder, or SAD. SAD is a cyclical depression beginning in October/November and subsiding in March/April. Sufferers typically feel well and "normal" during the spring and summer.

It is estimated that as many as 35 million Americans (primarily women) suffer from some form of SAD. Symptoms usually surface in childhood or adolescence.

SAD in particular has been defined as follows: fall and winter depressions for at least two years, alternating with nondepressed periods during spring and summer; at least one disabling depressive episode; no other major psychiatric disorder; and no other possible explanation for the mood change.

Researchers believe that SAD results from the shorter day length in winter. Recent studies estimate that SAD is more common in northern countries because the winter day gets shorter as you go farther north. For example, in Florida, less than 1 percent of the general population are estimated to have SAD, while in Alaska as many as 10 percent of people may suffer from winter depression.

Symptoms of SAD in adults include decreased energy in fall and winter, tiredness and fatigue, appetite changes (usually increased appetite), weight gain, carbohydrate craving, difficulty concentrating or getting tasks accomplished, sadness or anxiety and withdrawal from friends and family. Children with SAD exhibit irritability, difficulty getting out of bed and school problems in fall and winter.

According to Dr. Norman Rosenthal, a pioneer in SAD research at the National Institute of Mental Health, here are some initial steps you can take if you feel you are suffering from SAD:

Make your house bright. Keep the curtains open. Use bright colors on walls and upholstery.

If you work in an office, ask if you can work near a window.

Try to go away on vacation in the winter--somewhere sunny and warm!

Exercise outdoors. Skiing, for example, is a great way to get lots of light. If you exercise indoors, try to do so near a window.

Join a support group. You may want to contact the nationwide support group called NOSAD at P.O. Box 40133, Washington, DC., 20016.

Other activities found to be helpful in relieving SAD symptoms include stress management and healthful eating.

If these steps don't help, see your doctor or a mental health professional for diagnosis and treatment. These professionals may recommend some combination of light therapy, medications or psychotherapy.

Dr. Rosenthal's book is called "Winter Blues: Seasonal Affective Disorder: What It Is and How to Overcome It," available from Guilford Press. Other SAD books recommended by mental health professionals include: "Fight the Winter Blues: Don't Be Sad: Your Guide to Conquering Seasonal Affective Disorder," by Celeste Peters, available from Script Publishing Inc. "Winter Depression," by Angela Smyth, available from Unwin Paperbacks. "The Light Book," by Jane Wegscheider Hyman, available from Ballantine Books.

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