Daily Staff Writer

You woke up this Sunday and changed your clock back one hour for the annual “fall back,” but do you ever notice any differences besides the switch in the number of daylight hours?

As many as 10 million Americans experience a mood disorder called Seasonal Affective Disorder, which begins around October and subsides around May. Research has found that this psychiatric disorder is caused by numerous factors, including shorter daylight hours, interrupted biological clocks and imbalances with the hormones melatonin and serotonin.

“I am easily upset in winter because the weather makes me irritable,” said Ashley Derocher, junior in advertising.

Many individuals experience slight cases of “winter blues” because of drearier weather and fewer daylight hours. If you experience these symptoms, however, it does not necessarily mean that you suffer from SAD.

What distinguishes SAD from the “winter blues” is a depressed mood in the winter months that affects normal living and occurs at least two winters in a row.

Symptoms diminish in the spring and summer months, and women and young adults are at highest risk. Normal energy variations throughout the seasons are common in many individuals.

Joseph Maciejko, a licensed psychologist and clinical director at Genesis Psychology Associates in Davenport, explained that SAD is not just a mental, imaginary issue.

“Seasonal Affective Disorder is a real phenomenon. Some people think that it is just an excuse for laziness that happens during the winter, but it is directly related to light and chemical levels,” Maciejko said.

Symptoms of SAD include a craving for carbohydrates and sugars (eventually leading to weight gain), depression in the winter that is alleviated during the summer, irritability and need for more sleep. These symptoms can be seen as a result of evolution, as displayed in the reproductive cycles and hibernation of other animals similar to humans.

More than these immediate issues inconvenience SAD sufferers. Often, as a result of other symptoms and behaviors, the immune system is weakened and the body becomes more susceptible to attack.

Symptoms of the lack of daylight hours can be aggravated by working or living in buildings with few windows.

Individuals that are at increased risk for developing SAD include miners, third-shift workers and those who work long hours that force them to remain inside during all of the daylight hours.

Taking the blues away

Natural daylight is the best cure and the first recommendation when one seeks treatment. SAD has never been recorded as occurring in the tropics, which leads experts to believe it is a disease that occurs in northern climates, approximately above 30 degrees N and below 30 degrees S latitudes.

Scott Kaplan, clinical graduate assistant at ISU Student Counseling Services, said the Iowa climate can cause problems.

“I have not seen it backed up by research, but it does get gray around here. Iowa definitely lacks light and color during wintertime,” Kaplan said.

The first step one should make if he or she suspects having SAD is to make an appointment with a counselor or psychologist.

The Student Counseling Center at Iowa State offers free counseling to all students.

Kaplan recommends that SAD sufferers attend process support groups, if they comfortable, to help talk through their problems.

These groups encourage participants to discuss what is going in their lives and how it affects them and their moods.

Often walking outside in the sunlight for one hour alleviated symptoms for those who suffered from SAD in the past.

Eating a healthy diet that supplies all of the necessary vitamins and nutrients can also be helpful in preventing SAD symptoms.

Another popular treatment involves artificial light from light boxes.

This is suggested for patients because daylight may be hard to come by in the winter months, or some may not have time or any desire to go for a walk in the nasty weather.

Still, outdoor light, even in winter, provides as much as or more light than the light boxes.

Phototherapy, which is treatment using a light box, involves a collection of fluorescent white lights with a metal reflecting device and a shield. Often individuals eat breakfast or read for 30 to 60 minutes while they are sitting in front of their light boxes in the morning since light is normally found at dawn. Light boxes have been a successful treatment for SAD 85 percent of the time.

If these treatments have been attempted and found ineffective in improving symptoms, a health care professional will normally recommend an antidepressant medication.

A form of antidepressant, selective serotonin reuptake inhibitor, is the most common prescription.

Serotonin, a mood regulating hormone, is commonly low in sufferers of SAD. SSRIs slow the decomposition of serotonin, which makes the feel-good sensation last longer.

Another hormone, melatonin, appears to be related since it is produced more in the dark. Excessive melatonin levels are linked to depression.

Let it snow, let it snow

Maciejko noted that temperature has not been found to be related to SAD.

“It is not a matter of cold temperatures, it is light-related,” Maciejko said. “The important thing is the amount of light that hits the retina.”

Maciejko explained that light hitting the retina inhibits melatonin production, which reduces depression levels.

Melatonin has also been found to increase drowsiness. Some newer sleep aids on the market include melatonin in attempts to induce sleep.

Another common problem during the fall and winter seasons is the “holiday blues.” This differs from SAD because it is caused by other issues that would prompt depressed symptoms on their own.

“Major holidays pop up, and these are typically family gathering times,” Maciejko said. “Celebrations without a recently lost loved one can be hard.”

To keep your mood up during the chillier months, try to get outdoors for at least 30 minutes. Take advantage of sunny days and go for a walk outside whenever time and weather allows.

Rather than dwelling on the negative during holiday time, focus on the positive aspects of your holiday get-togethers and count your blessings.