Don't be SAD during winter months

  • Published
  • By Air Force Staff Sgt. Sheila deVera
  • JBER Public Affairs
JOINT BASE ELMENDORF-RICHARDSON, Alaska --  As the days get shorter during the cold, harsh winter months, some people develop more than just a simple case of the blues.

Seasonal affective disorder, or SAD, is a type of depression that affects a person during the same season each year. If you get depressed in the winter, but feel much better in spring and summer, you may have SAD, according to webmd.com.

Often, due to a changing environment, seasonal disorder is mistaken for an adjustment disorder. The pattern can be similar, though adjustment disorder is more centered on the idea of location, work or stress-related issues and lasts as long as the stress exists. Seasonal is tied to the time of year and conditions.

"Seasonal has to do with a form of major depressive disorder," said Air Force Capt. Chad Killpack, 673d Medical Operations Squadron clinical psychologist. "But it has a seasonal component to it."

People who live in places with long winter nights are at greater risk of SAD. Depressive symptoms increase as winter approaches, temperatures drop and days are shorter.

Losing five minutes of sunlight per day is the main culprit during the winter, Killpack said. With a lack of sunlight, the brain has a difficult time figuring out the sleep-wake cycle-- causing people to sleep more and have less energy.

"When the lack of sunlight hits, it changes the brain chemistry and starts thinking depressive thoughts," Killpack said.

The 673d Medical Operations Squadron uses the acronym 'SIGECAPS' to look for main symptoms of depression:

· Sleep disturbance
· Interest/pleasure reduction
· Guilt feelings or thoughts of worthlessness
· Energy changes/fatigue
· Concentration/attention impairment
· Appetite/weight changes
· Psychomotor disturbances (agitation or retardation)
· Suicidal thoughts

Having these symptoms tied to winter months is highly likely due to seasonal depression, Killpack said. Statistically, seasonal affective disorder in the United States occurs in about five percent of adults older than 35 and is more common in women. Though SAD is common to adults, children can get SAD but often show different symptoms.

"Children can still be diagnosed with seasonal disorder if it's tied to winter months," Killpack said. "It is less common for children, and their symptoms are more severe irritability and whining in winter than summer, unlike an adult's typical depression."

If these signs exist in children, Killpack suggests parents see their primary care manager.

However, those who already have been diagnosed with major depressive disorder are more likely to get SAD. Symptoms of SAD tend to come back year after year or occur when families move from a warmer climate like Hawaii or Florida, with lots of sunlight to northern regions such as Alaska, where winter is much darker.

To combat symptoms of SAD, Killpack suggests creating a bucket list during winter.

"Get out and do things and find something you enjoy," Killpack said. "Start planning ahead for activities in the winter prior to the season.

"When we do things and be proactive, we tend to feel better. When we stay home, we isolate ourselves and don't want to do things, we tend to feel worse. So it's a very straight-forward way of treating depression and also seasonal depression."

For individuals who do not want to brave the cold, 20 minutes a day of light therapy can help combat seasonal depression. The light therapy can mimic the full spectrum of light similar to what the sun produces and is ideal in any location when there is not enough sunlight in the winter.

Many retail stores in Alaska carry "happy lights" for anywhere from $40 to $200.

"With less exposure to sunlight during winter, light therapy regulates my internal biological clock," said Air Force Capt. Ian Isip, 673d Air Base Wing sexual assault response coordinator, who uses a light to prevent SAD symptoms. "It maintains the chemical balance in my body."

"The light boxes work great, but if you can get out for the day with direct sunlight on your face, it's good." Killpack said. "If you're out but there is no sun, then taking Vitamin D and being active is also a good way to combat seasonal disorder. Regular exercise and proper nutrition will help."

Depending on a PCM's recommendation, vitamin D can be prescribed to military members and their families. It can also be found the vitamin aisles of many stores.

Isip, a veteran of several Alaska winters, said he does one hour a day of light and one vitamin D capsule a day. (This also helps his immune system against common colds.)

Broad-spectrum light therapy includes wavelengths, which allow the skin to produce vitamin D. Exposure to sunlight accounts for more than 90 percent of the daily vitamin D requirement for most individuals, and when members have a vitamin D deficiency, it can play a role in SAD. Many doctors prescribe 500 to 1000 I.U. of vitamin D.

The best and cheapest therapy is just getting into the sun and being active.

"To keep myself busy during winter, I hit the gym a lot more [cardio, weightlifting and circuit training]," said Isip. "I also try to be more social, like attending different events."

Full-package treatment such as light therapy, vitamin D, regular exercise and proper nutrition will help you fight feeling blue.

"Don't be afraid to go out this winter and enjoy the snow," Isip said. "You don't have to be a professional skier or snowboarder to enjoy it. Regardless of what you end up doing, please don't forget to be safe."