How to Beat Seasonal Depression

When it comes to seasonal changes, New Englanders can withstand whatever Mother Nature throws our way. We’re tough, hardy and strong-willed.  But for many, a change in season can trigger a serious emotional and physical condition called Seasonal Affective Disorder or SAD.

SAD is an acute form of depression with symptoms that include dejection, fatigue, change in appetite, and trouble self-motivating. 

SAD can be caused by having less exposure to sunlight during the fall and winter months.  A decrease in sunlight exposure lowers vitamin D production.  Vitamin D supports serotonin and dopamine production—neurotransmitters that regulate mood and feelings of well-being.

When it comes to combatting SAD, the most effective way to improve the body’s production of serotonin is full-spectrum light therapy, which uses a full-spectrum light box to replicate daylight.  This treatment improves the body’s balance of serotonin and melatonin, the hormone that regulates sleep.  Full-spectrum light therapy should reduce the effects of SAD, if not eliminate them all together.

A full-spectrum light box is most effective first thing in the morning.  It can be used as part of a daily routine for 20 to 30 minutes.  The box needs to be within arm’s reach to take full effect—it can be positioned on a table while a person watches TV, reads the paper, or anything else that is part of their morning agenda.

Turning the light box on and off sporadically during the day will not likely yield optimal results.

SAD is more than just “winter blues.”  It has become fully recognized as a condition in the fields of medicine and psychology.  The American Psychiatric Association identifies SAD as a sub-type of a major depressive episode.

However, medications that are commonly taken for depression are often not needed in the case of SAD, because of the availability of light box therapy.  With a physician prescription, some major health plans even provide full coverage for the use of light boxes, which can be purchased for under $200.

While this therapy requires a commitment every morning, it is pain free, has none of the side effects that a typical antidepressant would cause, and is reasonably inexpensive. 

Changing the weather conditions in New England is not possible, but changing the way that our bodies react to it is.  Recognizing SAD as a condition and isolating the symptoms are the first steps toward a happier winter.

Steve Bernardi, a Framingham resident, is a registered compounding pharmacist and co-owner of Johnson Compounding and Wellness Center in Waltham.