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Seasonal Affective Disorder - SAD
The Sadness of S.A.D.
Although seasonal affective disorder is a fairly recent addition to the psycho-medical lexicon, it has been acknowledged in various ways throughout time. Various treatments are available, many of them holistic. A combination of common sense and home remedies can ease the doldrums of an otherwise dreary season
Throughout the ages, winter has been associated with darkness, cold, and bleak isolation. Indeed, at one time people in extremely cold climates actually hibernated as some animals do. Their survival was maintained by the excess body fat accumulated during warmer seasons.
When Shakespeare’s King Richard III speaks of the winter of his discontent, he refers to his ultimate depths of despondency. Yet, despite the fact that countless people worldwide suffer from despair during the winter months, this cyclical dysfunction has gained relatively recent recognition as a prevalent, treatable disorder.
S.A.D’s symptoms include many of those encompassed in depression: lethargy, impaired concentration, diminished acuity in performing routine tasks, withdrawal from social interaction, increased appetite resulting in weight gain, and its consequent loss of self-esteem and well-being. The immune system becomes depleted, rendering the sufferer more susceptible to infections and other illnesses.
It generally appears between the ages of eighteen and thirty. Often beginning in young adulthood, the sooner it is diagnosed; the quicker a treatment plan can be implemented, forestalling recurrence in later life.
I cannot but remember, when the years grow old -- October -- November - How she disliked the cold!— Edna St. Vincent Millay
Can Counseling Help?
Reportedly, it is more common in women than men, in a four-to-one ratio. This, however, may be due in part to a reticence on the part of men to admit to despair. While a growing number of men seek counseling for various types of emotional pain, it remains more difficult for men to concede being plagued by inner turmoil than it is for their female counterparts.
This residual machismo may be seen in that, while relieving stress via alcohol, men tend to pride themselves on not taking pills, perceiving the ingestion of tablets as an indication of weakness.
William Cullen Bryant Wrote:
The melancholy days are come, the saddest of the year; of wailing winds and naked woods, and meadows brown and sere.
What are the optimal treatments for S.A.D? The well-known methods are available: antidepressants and counseling. Once it has been diagnosed by a physician, it may prove vital to begin taking antidepressants more than a month before the onset of winter, as it often requires as long as six weeks for these medications to become effective.
Watch the BBC1 video: What is S.A.D - How to deal with it.
William Wordsworth Wrote:
In heaven above, and earth below, they best can serve true gladness, who meet most feelingly the calls of sadness.
The Empathic Ear
Counseling can be utilized in conjunction with antidepressants, or as an alternative treatment modality. Thus, it is sometimes advisable to contact a counselor before S.A.D has an opportunity to take hold, in order to make a tentative appointment, ideally forestalling the need for medication. In terms of counseling, it often proves fruitful to be aware that an empathic ear is available, should the need for such support arise and intensify.
A Good Book is a Nurturing Friend
These may begin in the form of prevalent unhappy thoughts and memories, exacerbated by increasing darkness and cold. If you feel you might be a sufferer, some additional recommendations include: Lay in a supply of books which you have been meaning to read, but have yet to get to.
View these books as mental/emotional firewood; the echoes of some of them may outlast the winter-might even become a part of your soul. Books are friends; invite them to sit at your fireside.
The Use of Light Boxes
While scientific research is still being conducted into this field, it is known that when the body’s absorption of light is decreased, sleep patterns can be disrupted, disturbed. Light boxes, also called dawn simulators, can provide that crucial light of which we are deprived during winter. It is known that, the further south one lives from the equator, the higher is the percentage of S.A.D.
Often, it is caused by the absence of light reaching the body through the retina. Thus, the replicated sunlight delivered through light boxes, operates in the same way as does the sun during the spring and summer months, aiding the metabolizing of Vitamin D.
Some sufferers enjoy setting a light box timer a quarter hour before their day begins, allowing them to awake to the sun. Others prefer to switch it on shortly after awakening, in order to glide into the day in a sunlit ambiance.
Into each life some rain must fall, some days must be dark and dreary.— Longfellow
A further method consists of the redirection of natural sunlight into your living area. This can be done by a device called a heliostat, comprised of a mirror usually placed outside the home that automatically moves according to the position of the sun and reflects the sun’s rays towards a selected area, such as a window or skylight.
How to Use Light Therapy by Dr. Tracy Marks
Gathering Sunshine and Vitamin D
During the winter months there may be rare glimpses of sunshine. Don't delay; motivate yourself and take the opportunity to soak up those mood lifting rays.
In western Russia the Moskva River runs through the center of Moscow and is frozen over throughout the winter months. In early spring when the sun shines, Muscovite's will gather beneath the upright banks of the river.
They will remove their shirts and blouses open their arms wide, and lay back against the river bank soaking up the rays of the sun and the light reflected from the ice beneath them. Although the air is freezing cold; the reflected heat of the sun from the riverbank creates a warm microcosm.
It may also prove useful to have a CD of bird songs at hand, along with floral fragrances reminiscent of spring and summer. An American study has shown an enzyme contained in rose petals reduces anxiety. Thus, a potpourri of dried rose petals and other appealing scents can be an added pleasure.
An opposite but pleasing idea is to embrace winter, with all the warmth the word can evoke. Why not, of an evening or at any leisure hour, wrap yourself in a comforting quilt, put a heating pad under your back and/or feet, place a log on your fire, or relax to a CD or DVD of a bright, crackling fire? Enjoy a cup of warmed cider, or hot cocoa?
Speaking of chocolate, an ever-enticing thought, brings us to winter’s hormonal effects. The hormone Oxytocin, its name derived from the Greek “quick birth”, has been called “the cuddle hormone” because it floods mothers’ systems during labor, just prior to their giving birth.
This hormone continues to be secreted during the nursing process, stimulated by the sucking motion of the infant’s mouth on the mother’s nipple.
Self Discipline and Treats
When treating oneself to chocolates remember that: "Sweets grown common lose their dear delight" Shakespeare
Chocolate is a major source of oxytocin. (Chile peppers contain it as well, but have far less universal appeal.) Experiments are being conducted into the value of oxytocin in tablet form, but to date, no reliable information has become available. Ideally, oxytocin will, in time become, like caffeine, a legal mood-lifter. In botanical lore, the herb lad’s love derived its name because, placed in a nosegay, it was thought to spark a lady’s libido.
Perhaps chocolate is our modern lad’s love, the chocolate-box the alluring bouquet. In any case, scientific research makes clear that chocolate, as a carrier of oxytocin, encourages us to feel happier and more responsive to those around us. This endorphin is also sparked by the affection of those we like and love.
Sadness flies on the wings of the morning and out of the heart of darkness comes the light.— Jean Giraudoux
Hugs Are Free
For this reason, in addition to sipping hot cocoa in winter, let’s hug those we love, during winter and all year round - both parties will benefit. But what about winter weight gain? While hugs have no calories, chocolate has loads. Ingestion of chocolate, combined with the lack of exercise often a bi-product of winter, makes it hard to wake from winter’s cocoon without a dispiriting layer of flesh.
To prevent or minimize this distress, limit your mugs of hot chocolate to a treat to celebrate a festivity, or a comfort during the depths of cold doldrums. Indoor exercise can provide a sustaining means of weight maintenance during winter.
Have you suffered with S.A.D?
Which of the following relieved the symptoms?
Exercise is Uplifting
Creating and then adhering to a daily exercise program will bring you a sense of achievement while jump-starting your brain’s feel-good hormones. A treadmill and indoor bicycle are worthwhile; they will prove sound allies. At a lesser cost, a stepper and wrist and ankle weights are fruitful assistants. These weights are invaluable in that you can benefit by wearing them while engaged in everyday tasks.
Amazingly soon, (I speak from experience) you may forget you are wearing them, but during every second you do so, with even the slightest movement of arm, leg, finger or toe, you will shed calories.
There is, as yet, no definitive solution for S.A.D. It is hoped that, for many, utilizing the above suggestions, those days each year, lasting from the end of autumn till the beginning of spring, can become, if not the season of choice, a time of contentment.
© 2014 Colleen Swan