In 2001, I was nursing my 3 week old daughter while my twin 2 year old boys climbed all over me when I realized why February has only 28 days. It’s the longest damn month of the year!

It wasn’t just that I was trapped in the house with 3 kids under 3, drowning in various body secretions (who knew what belonged to whom) but more that darn cement ceiling of a sky that didn’t let the light in my house or my heart.

I didn’t have post partum depression but I did realize at that point I was prone to SAD or Seasonal Affective Disorder.

What is SAD?

SAD a type of depression that can starts when the season changes, usually when the winter days get very short. It can start as early as September and gets better when the season changes in the spring. It is seen commonly in women and often runs in families. The exact cause is not known but it may be caused by changes in your biological clock or circadian rhythm. One theory is that reduced light may cause a drop in serotonin, a brain chemical that affects mood.

What are Symptoms of SAD?

Fatigue & Lack of energy

Increased need for sleep

Craving for sweets/carbohydrates

Weight gain

Depression- Feeling sad or moody

Often sleepiness and food cravings happen first and act as a warning sign for the depression that will follow in a few weeks. Of course, I feel depressed anytime of year when I gain weight, but this is depression caused from the time of year, not the size of your pants.

What can you do if you think you have SAD?

Get Out.

Spending an hour outside will expose your body to light as well as Vitamin D and often reverse the sad feelings. Getting out of town to a warm, sunny place, even for a short time can help many people break up the winter funk. I plan a couple’s weekend away every February since my 2001 revelation. Pay the sitter or pay the therapist is my motto. Of course, many times you need to pay both!

Get Going

Daily aerobic exercise, especially in the morning and preferably outside is my favorite antidepressant of choice. Exercising first thing makes it more likely that you will be consistent and the timing will boost your energy level.

Get Lit

Light therapy has shown clinically to be very effective and works quickly, often within days. The Center for Environmental Therapy has an excellent website with specifications for light box therapy as well as circadian rhythm questionnaires The idea is you put high intensity 10,000 lux white light above your eyes that will shine for about 30 minutes everyday. Ideally the light should be done all at once, first thing in the morning, but it has been shown to be effective if it is broken up. Light boxes run about 150-200 dollars and here are features to look for in a light therapy box.

A Dawn simulator also helps many people with SAD. A dim light goes on while you sleep and gets brighter, like a sunrise, and helps some people get out of bed and feel better.

Get Meds

Antidepressants in the category of SSRIs or Selective Serotonin Reuptake Inhibitors (Prozac or Zoloft) and Buproprion or Wellbutrin have also shown to be very effective. Sometimes even just over the counter melatonin taken at night will help some people although this does not have strong evidence to support it.

Get Help

Counseling, specifically, Cognitive-behavioral therapy will help mange the symptoms of sad.

Talk to your doctor if symptoms persist or affect your life where you have trouble functioning.

Let the light shine!

Dr. Deb