Seasonal depression is a mood disorder that happens every year at the same time. A rare form of seasonal depression, known as "summer depression," begins in late spring or early summer and ends in fall. In general, though, seasonal affective disorder starts in fall or winter and ends in spring or early summer.
SAD may affect 11 million people in the U.S. each year, and 25 million more may have a milder form called the winter blues.
While we don't know the exact causes of SAD, some scientists think that certain hormones made deep in the brain trigger attitude-related changes at certain times of year. Experts believe that SAD may be related to these hormonal changes. One theory is that less sunlight during fall and winter leads to the brain making less serotonin, a chemical linked to brain pathways that regulate mood. When nerve cell pathways in the brain that regulate mood don't work the way they should, the result can be feelings of depression, along with symptoms of fatigue and weight gain.
SAD usually starts in young adulthood and is more common in women than men. Some people with SAD have mild symptoms and feel out of sorts or cranky. Others have worse symptoms that interfere with relationships and work.
Because the lack of enough daylight during wintertime is related to SAD, it's less often found in countries where there's plenty of sunshine year-round.
People with SAD typically sleep much more than usual and crave carbohydrates. They also have many of the normal warning signs of depression, including:
The main feature of SAD is that your mood and behavior shift along with the calendar. It’s not a separate mood disorder but a type of major depression or bipolar disorder, sometimes called manic depression.
You may have SAD if, for the past 2 years, you:
- Had depression or mania that starts as well as ends during a specific season
- You didn’t feel these symptoms during your “normal” seasons
- Over your lifetime, you’ve had more seasons with than without depression or mania
Traditional antidepressants are often used to treat seasonal depression. Bupropion XL is currently the only medication that is FDA-approved specifically to prevent major depressive episodes in people with SAD.
Many doctors recommend that people with SAD get outside early in the morning to get more natural light. If this is impossible because of the dark winter months, antidepressant medications or light therapy (phototherapy) may help.
Low levels of vitamin D, caused by low dietary intake of the vitamin or not enough exposure to sunshine, have been found in people with SAD. However, it's unclear whether vitamin D supplementation can help to relieve SAD symptoms. Very little research has been done on dietary supplements other than vitamin D for SAD.
Some researchers link seasonal depression to the natural hormone melatonin, which causes drowsiness. Light affects the biological clock in our brains that regulates circadian rhythms, a physiological function that may include mood changes when there’s less sunlight in winter. Natural or "full-spectrum" light can have an antidepressant effect.
A full-spectrum bright light shines indirectly into your eyes. You sit about 2 feet away from a bright light -- about 20 times brighter than normal room lighting. The therapy starts with one 10- to 15-minute session per day. Then the times increase to 30 to 45 minutes a day, depending on your response.
Don't look directly at the light source of any light box for long times, to avoid possible damage to your eyes.
Some people with SAD recover within days of using light therapy. Others take much longer. If the SAD symptoms don't go away, your doctor may increase the light therapy sessions to twice daily.
People who respond to light therapy are encouraged to continue it until they can be out in the sunshine again in the springtime. While side effects are minimal, be cautious if you have sensitive skin or a history of bipolar disorder.
Spend some time outside every day, even when it's cloudy. The effects of daylight still help. If it’s too cold out, open your blinds and sit by a sunny window.
Begin using a 10,000-lux light box when fall starts, even before you feel the effects of winter SAD.
Eat a well-balanced diet. This will help you have more energy, even if you're craving starchy and sweet foods.
Exercise for 30 minutes a day, five times a week.
Stay involved with your social circle and regular activities. Social support is very important.
When Should I Call my Doctor?
If you feel depressed, fatigued, and cranky the same time each year, and these feelings seem to be seasonal in nature, you may have a form of SAD. Talk openly with your doctor about your feelings. Follow their recommendations for lifestyle changes and treatment.
If your doctor recommends light therapy, ask if the practice provides light boxes for patients with SAD. You can also rent or purchase a light box, but they're expensive, and health insurance companies don't usually cover them.
Mshuko wa moyo wa msimu ni ugonjwa wa hisia unaotokea kila mwaka wakati uleule. Aina ya kawaida ya mshuko wa moyo wa msimu, unaojulikana kama "ushuko wa moyo wa majira ya kiangazi", huanza mwishoni mwa majira ya kuchipua au mapema katika majira ya kiangazi na kumalizika katika vuli. Kwa kawaida, ugonjwa wa msimu huanza wakati wa vuli au majira ya baridi kali na kumalizika wakati wa masika au mapema wakati wa kiangazi. Katika Marekani, watu milioni 11 huugua ugonjwa huo kila mwaka, na milioni 25 zaidi huugua ugonjwa wa hali ya chini unaoitwa winter blues. Ingawa hatujui sababu halisi za SAD, wanasayansi wengine wanafikiri kwamba homoni fulani zinazotengenezwa ndani ya ubongo husababisha mabadiliko yanayohusiana na mtazamo wakati fulani wa mwaka. Wataalamu wanaamini kwamba huenda tatizo hilo likiwa na uhusiano na mabadiliko hayo ya homoni. Kwa mfano, kuna nadharia kwamba kupungua kwa mwangaza wa jua wakati wa majira ya baridi kali na majira ya baridi kali husababisha ubongo kutengeneza serotonini kidogo, kemikali inayohusiana na njia za ubongo zinazodhibiti hali ya moyo. Wakati njia za seli za neva katika ubongo ambazo zinadhibiti hali ya moyo hazifanyi kazi kama zinapaswa, matokeo yanaweza kuwa hisia za kushuka moyo, pamoja na dalili za uchovu na kuongezeka kwa uzito. Kwa kawaida ugonjwa huo huanza wakati wa ujana na ni wa kawaida zaidi kwa wanawake kuliko wanaume. Watu fulani walio na ugonjwa huo huwa na dalili ndogo-ndogo na huhisi vibaya au kuwa na hasira. Wengine wana dalili mbaya zaidi ambazo huingilia mahusiano na kazi. Ukosefu wa mwanga wa mchana wakati wa majira ya baridi kali ni moja ya sababu za ugonjwa wa SAD, na kwa hivyo ni mara chache sana katika nchi ambazo jua linaonekana mwaka mzima. Kwa kawaida watu wenye ugonjwa huo hulala usingizi mwingi kuliko kawaida na wanatamani sana kula wanga. Pia, kuna dalili nyingi za kawaida za kushuka moyo, kama vile: Si ugonjwa wa hisia tofauti bali ni aina ya mshuko mkubwa wa moyo au ugonjwa wa hisia mbili, ambao nyakati nyingine huitwa mshuko wa moyo wa mania. Unaweza kuwa na SAD ikiwa, kwa miaka miwili iliyopita, umekuwa na: - Ugonjwa wa kushuka moyo au mania ambayo huanza na kumalizika wakati wa msimu maalum - Hukuona dalili hizi wakati wa misimu yako ya kawaida - Katika maisha yako, umekuwa na misimu zaidi na kuliko bila kushuka moyo au mania. Bupropion XL ni dawa ya kwanza ya dawa ya kawaida inayotumiwa na FDA kuzuia matatizo makubwa ya unyogovu kwa watu wenye SAD. Madaktari wengi hupendekeza kwamba watu walio na ugonjwa wa kihisia-moyo wa kihisia-moyo wa kihisia-moyo wa kihisia-moyo wa kihisia-moyo wa kihisia-moyo wa kihisia-moyo wa kihisia-moyo wa kihisia-moyo wa kihisia-moyo wa kihisia-moyo wa kihisia-moyo wa kihisia-moyo wa kihisia-moyo wa kihisia-moyo wa kihisia-moyo. Ikiwa hilo haliwezekani kwa sababu ya miezi ya giza ya majira ya baridi kali, dawa za kukandamiza au tiba ya nuru (uponyaji-nuru) zaweza kusaidia. Viwango vya chini vya vitamini D, vinavyosababishwa na ulaji mdogo wa vitamini au kuathiriwa na jua, vimepatikana kwa watu walio na SAD. Hata hivyo, haijulikani ikiwa kuongeza vitamini D kunaweza kusaidia kupunguza dalili za SAD. Utafiti mdogo sana umefanywa juu ya virutubisho vya lishe vingine zaidi ya vitamini D kwa SAD. Watafiti fulani huhusianisha mshuko wa moyo wa majira na homoni ya asili ya melatonini, ambayo husababisha usingizi. Nuru huathiri saa ya kibiolojia katika ubongo wetu ambayo inasimamia rhythms circadian, kazi ya kisaikolojia ambayo inaweza ni pamoja na mabadiliko ya hisia wakati kuna mwanga wa jua kidogo katika majira ya baridi. Nuru ya asili au ya "spectrum kamili" yaweza kuwa na athari ya kuzuia mshuko wa moyo. Nuru yenye mwangaza wa wigo kamili huangaza kwa njia isiyo ya moja kwa moja machoni pako. Kumbuka kuwa wewe ni karibu na mwanga wa kawaida wa chumba, mara 20 zaidi ya mwanga wa kawaida wa chumba. Msaada huu huanza na kikao kimoja cha dakika 10 hadi 15 kwa siku. Baada ya hapo, muda huo huongezeka hadi dakika 30 hadi 45 kwa siku, ikitegemea jinsi unavyoitikia. Usiangalie moja kwa moja chanzo cha mwanga wa sanduku lolote la mwanga kwa muda mrefu, ili kuepuka uharibifu unaowezekana kwa macho yako. Watu fulani walio na ugonjwa wa SAD hupona baada ya siku chache tu ya kutumia dawa ya nuru. Nyingine huchukua muda mrefu zaidi. Ikiwa dalili za SAD hazitoweki, daktari wako anaweza kuongeza vipindi vya matibabu ya mwanga hadi mara mbili kwa siku. Watu wanaojibu kwa matibabu ya mwanga wanahimizwa kuendelea hadi waweze kuwa nje katika jua tena katika majira ya kuchipua. Ingawa athari za upande ni ndogo, uwe mwangalifu ikiwa una ngozi nyeti au historia ya ugonjwa wa bipolar. Tumia muda wako nje kila siku, hata wakati wa mawingu. Athari za nuru ya mchana bado husaidia. Ikiwa ni baridi sana nje,fungua mapazia yako na kuketi kando ya dirisha lenye jua. Kuanza kutumia 10,000-lux taa sanduku wakati kuanguka huanza, hata kabla ya kuhisi athari za majira ya baridi kali. Kula vyakula vyenye usawaziko. Hii itakusaidia kuwa na nishati zaidi, hata kama unataka vyakula vyenye wanga na tamu. Fanya mazoezi kwa dakika 30 kila siku, mara tano kwa wiki. Endelea kushirikiana na watu unaokutana nao na kufanya mambo ya kawaida. Msaada wa kijamii ni muhimu sana. Ni Wakati Gani Wenye Kupaswa Kumwita Daktari Wangu? Ikiwa unahisi huzuni, uchovu, na uchovu wakati uleule kila mwaka, na hisia hizi zinaonekana kuwa za msimu, unaweza kuwa na aina fulani ya SAD. Zungumza waziwazi na daktari wako kuhusu hisia zako. Fuata mapendekezo yao kuhusu mabadiliko ya mtindo wa maisha na matibabu. Ikiwa daktari wako anapendekeza matibabu ya mwanga, uliza ikiwa mazoezi hutoa masanduku ya mwanga kwa wagonjwa wenye SAD. Unaweza pia kukodisha au kununua sanduku la taa, lakini ni ghali, na makampuni ya bima ya afya kwa kawaida hayafungi.