SAD

               Winter makes me sad. It has nothing to do with the infinite layers of clothing we have to wear and even less to do with the ice (because it is Texas, and we don't really get any). I have recently discovered from personal experience that there is something to the idea of the wintertime blues, or Seasonal Affectiveness Disorder (SAD). My wintertime depression is obvious, because as springtime approaches, and I become more active. I'm feeling better already.

The Symptoms may include:

• Depression: misery, guilt, loss of self-esteem, hopelessness, despair, and apathy 
• Anxiety: tension and inability to tolerate stress 
• Mood changes: extremes of mood and, in some, periods of mania in spring and summer 
• Sleep problems: desire to oversleep and difficulty staying awake or, sometimes, disturbed sleep and early morning waking 
• Lethargy: feeling of fatigue and inability to carry out normal routine 
• Overeating: craving for starchy and sweet foods resulting in weight gain 
• Social problems: irritability and desire to avoid social contact 
• Sexual problems: loss of libido and decreased interest in physical contact

Mental health professionals are not completely sure where this phenomena comes from, but they compare our internal clocks to animals, focusing on reproductive cycles and hibernation.

SAD may be an effect of this seasonal light variation in humans. As seasons change, there is a shift in our “biological internal clocks” or circadian rhythm, due partly to these changes in sunlight patterns. This can cause our biological clocks to be out of “step” with our daily schedules. Melatonin, a sleep-related hormone secreted by the pineal gland in the brain, has been linked to SAD. This hormone, which may cause symptoms of depression, is produced at increased levels in the dark. Therefore, when the days are shorter and darker the production of this hormone increases.

So, as spring approaches, SAD suffers will feel better. But what about next winter?

Treatments may include:


Phototherapy or bright light therapy has been shown to suppress the brain’s secretion of melatonin. Although, there have been no research findings to definitely link this therapy with an antidepressant effect, light therapy has been shown to be effective in up to 85 percent of diagnosed cases. Patients remain in light up to ten times the intensity of normal domestic lighting up to four hours a day, but may carry on normal activities such as eating or reading while undergoing treatment. The device most often used today is a bank of white fluorescent lights on a metal reflector and shield with a plastic screen. 

For mild symptoms, spending time outdoors during the day or arranging homes and workplaces to receive more sunlight may be helpful. One study found that an hour’s walk in winter sunlight was as effective as two and a half hours under bright artificial light. 


If phototherapy does not work, an antidepressant drug may prove effective in reducing or eliminating SAD symptoms, but there may be unwanted side effects to consider. Discuss your symptoms thoroughly with your family doctor and/or mental health professional.


Just above, I bolded the section I found most helpful. Taking walks in the woods around UT Tyler have been one of my most useful tools to feel better. Even though I struggle with the wintertime blues, and just understanding why I feel so crummy has given me the power to become more active in my lifestyle.

If you find yourself in a position where just taking a walk isn't cutting it, you can call the UT Tyler Student Counseling Center. They can help you work through depression issues like Seasonal Affectiveness Disorder or "resolve personal concerns and acquire the skills, attitudes, abilities, and insight that will enable them to meet the challenges of student life. The transitions and stresses of life affect all students to a greater or lesser degree and may require the help of a qualified professional."