Many suffer down mood in winter.Byline: Joanna Hoskins For The Register-Guard
Modern life is not good for humans or other living things Living Things may refer to:
Before the invention of the electric light, people went to sleep when it was dark and got up when the feathered alarm went off in the barn. So did most of the creatures around them.
Nature programmed our brains to produce a natural sleeping agent called melatonin melatonin: see pineal gland.
Hormone secreted by the pineal gland of most vertebrates. It appears to be important in regulating sleeping cycles; more is produced at night, and test subjects injected with it become sleepy. that increases in darkness Adv. 1. in darkness - without light; "the river was sliding darkly under the mist"
darkly and is suppressed in light. It's a neat and effective system.
Now we have the halogen halogen (hăl`əjĕn) [Gr.,=salt-bearing], any of the chemically active elements found in Group 17 of the periodic table; the name applies especially to fluorine (symbol F), chlorine (Cl), bromine (Br), and iodine (I). marquee, which is modern life. Swing shifts, night shifts, kids' soccer games and homework. Demands have lengthened, but our age-old brains still crank out the melatonin when the seasons darken dark·en
v. dark·ened, dark·en·ing, dark·ens
a. To make dark or darker.
b. To give a darker hue to.
2. To fill with sadness; make gloomy.
Response to the seasonal shift can be severely disruptive for about 6 percent of people - and about 20 percent more people experience some disruption. Sufferers feel lousy, but the demands of their lives don't let up.
They may be experiencing SAD: seasonal affective disorder seasonal affective disorder (SAD), recurrent fall or winter depression characterized by excessive sleeping, social withdrawal, depression, overeating, and pronounced weight gain. .
SAD is a mood disorder mood disorder
Any of a group of psychiatric disorders, including depression and bipolar disorder, characterized by a pervasive disturbance of mood that is not caused by an organic abnormality. Also called affective disorder. . Some symptoms are depression, lethargy lethargy /leth·ar·gy/ (leth´ar-je)
1. a lowered level of consciousness, with drowsiness, listlessness, and apathy.
2. a condition of indifference.
1. , fatigue, craving for sweets and starches and social withdrawal. Other symptoms may include increased sleep and sleepiness; difficulty concentrating and processing information, especially in the afternoon; irritability irritability /ir·ri·ta·bil·i·ty/ (ir?i-tah-bil´i-te) the quality of being irritable.
myotatic irritability the ability of a muscle to contract in response to stretching. ; and perhaps headaches or worsening of headaches.
For people with winter SAD, it's as if their brains treat a year as if it were one very long 24-hour day, with the light months as uptime and the darker months as downtime. And the downtime can be a real struggle.
No one knows what actually causes SAD - why some people have this condition and others don't. It is probably a combination of brain chemistry reactivity (which is usually genetic) and where the person lives.
The farther a person lives from the equator (either north or south), the greater the incidence of SAD in the population.
The research of Dr. Alfred Lewy of the Oregon Health and Sciences University in Portland suggests that SAD is caused by a disruption of the brain's internal clock.
For SAD sufferers, as daylight shortens and darkness lengthens, the brain produces more melatonin (which can make a person sleepy) and less serotonin (which may lead to depressed feelings).
There are three approaches to treating SAD:
Light therapy. The standard treatment for SAD is 10,000-lux of diffused, white fluorescent light, early in the morning.
This treatment, which can be augmented by a dawning light, adjusts the brain's light-dark cycle so the person awakens in the early morning, aligning with the brain's natural pattern. Treatment continues through the vulnerable winter months.
This isn't a cure: SAD comes back each season like grass allergy. But Lewy's research shows that light therapy is equally effective each time. With light-therapy treatment, about half of SAD sufferers regain the energy and positive moods they experience during long summer days.
"Remission rates climb to 80 percent if light therapy is tailored to a person's individual sleep-wake cycles," says Michael Terman, a psychology professor at Columbia University Medical Center Columbia University Medical Center is the name of the medical complex associated with Columbia University, and covers several blocks (primarily between 165th and 168th Streets from the Henry Hudson Parkway to Audubon Avenue) in the Washington Heights section of Manhattan. . "(Results) are quite conclusive: Bright light therapy, administered at the right time and in the right dose, is the most efficient, tested and safe method of treating SAD."
Cognitive behavioral therapy cognitive behavioral therapy
A highly structured psychotherapeutic method used to alter distorted attitudes and problem behavior by identifying and replacing negative inaccurate thoughts and changing the rewards for behaviors. . Although SAD has a biological basis, researchers have identified a pattern of personal reaction that can make episodes of SAD worse for some than for others. People who take situations that occur personally (believing that, "What is happening is about me. Everyone thinks I'm a loser, and they're probably right.") and who dwell on their symptoms, tend to have earlier and more severe bouts of winter SAD.
This type of therapy teaches people to shift their focus from suffering more to problem-solving and action-oriented thinking.
It also encourages people to increase their healthy lifestyle actions, including low-fat and low-sugar food choices, aerobic exercise aerobic exercise,
n sustained repetitive physical activity, such as walking, dancing, cycling, and swimming, that elevates the heart rate and increases oxygen consumption resulting in improved functioning of cardio-vascular and respiratory systems. , getting outside (the morning sky, even when overcast, emits the same light as a light box) and doing enjoyable, social things.
Medication. Some early studies suggest that buproprion (Wellbutrin and Wellbutrin XL) can be helpful to the mood shifts in SAD, but the research on this is in the early stages.
If you think you could use help with SAD, seek help from your physician, psychologist or employee assistance program if:
You have the symptoms of seasonal affective disorder, especially the down mood, loss of purpose, sleep interruptions and marked changes in appetite pattern.
You feel blue for days at a time, especially if you have thoughts of harming yourself or someone else.
Joanna Hoskins, Ph.D., is a psychologist with Cascade Health Solutions Cascade Health Solutions is a health service provider in Eugene, OR. Cascade Health Solutions' services include occupational health, employee assistance, health education and risk management, home health, and hospice. and Direction for Employee Assistance.