Are You A Sad Person?

And I don’t mean watching endless re-runs of celebrity Big Brother – no, this is a serious question? You see, we all have mornings in the winter when we wake up and simply can’t be bothered to move or face the day. We’re too warm, cosy and it’s still quite dark outside despite the sun coming up. Now and again this is perfectly normal, but for some unfortunate individuals this can become  a daily occurrence and a quite debilitating form of depression.  They are in fact suffering from, Seasonal Affective Disorder.

So What Exactly Is SAD?

This is a severe reaction to the change in seasons leading to mood swings, very low energy levels and symptoms of acute depression in many cases. Sufferers generally feel this once the clocks change and we head toward the winter months. In rare cases they can actually suffer during the summer, but SAD generally affects people in countries where there are significant changes in temperature and hours of daylight between seasons.

If the weather is particularly bad, then the problem can be exacerbated. In Northern Europe one in 10 people will suffer from this, and their lives can become quite miserable until the clocks change again. Women suffer from this more than men, and it can happen at any age though it normally begins when people are in their 20’s and 30’s.

An Important Point

It’s possible anyone of us can have a bad winter in these terms, but once the same symptoms are suffered for two up to three years, then it’s clear SAD is the culprit. The signs can be slowly manifested from September to November, going on until the following April or even May. We can suffer what they call, ‘the winter blues’, or sub syndromal SAD, in December, January and February. This makes it hard for individuals to carry out day to day tasks, but energy levels do seem to rise again with the arrival of March.

Look out for these SAD signs

A lack of energy for simple everyday tasks.

Sleep and concentration problems.

Feelings of guilt, sadness, despair and generally feeling very low.

Anxious, quick mood swings, panic attacks and and over eating.

Continuous colds and infections.

Loss of interest in sex or physical contact.

No interest in other people.

 

But what actually triggers SAD in people?

A distinct lack of Serotonin, the chemical your brain uses to help regulate your moods, could be the cause. But SAD can also be created from a badly disrupted body clock. This is much more sensitive during the autumn and winter months. Melatonin is the chemical used to regulate sleep, and SAD sufferers produce greater levels of this from November through to March, so they want to sleep more. And no, the sight of your boot camp instructor shouldn’t have a detrimental effect!

There’s a very clever area of the brain called the ‘Hypothalmus’, controlling sleep, appetite, libido, temperature, mood and activity. Low levels of light will slow these processes down to the point they will actually stop. This is why very dark winter days will have a dramatic effect on SAD sufferers – those on an exercise programme will simply lose the will or energy to keep it going. Of course these are not the only factors. A recent bereavement, abnormal stress or a traumatic experience can also combine to create the problem.

Vital new research has been unveiled

A recent study was conducted in conjunction with several other groups, including the National Institute of Mental Health. Of the 220 participants, 130 had been diagnosed with SAD and the other 90 volunteers had no history of mental illness.

Using a genetics test, the researchers discovered seven of the 220 participants carried two copies of a mutation in the eye making a sad sufferer less sensitive to light. It was telling, all seven belonged to the SAD group. It was found Melanopsin, a photopigment gene in the eye, may play a role in causing SAD in people with this mutation. Those with two copies of the gene stand a greater chance of developing SAD symptoms.

“These individuals may require brighter light levels to maintain normal functioning during the winter months,” said Ignacio Provencio, a University of Virginia biology professor, and expert on the body’s biological clock, or circadian rhythms.

So what can anyone do to help themselves?

Well, your first port of call should be your GP, who can examine you and advice on the best course of treatment. In fact, you should maintain contact with the doctor at regular intervals. He or she may offer what they call a talking treatment first off.

This could involve counselling, cognative behaviour therapy or psychotherapy, to discover what may lie at the base of your problem. You may be given advice on how to change things lifestyle wise in the form of a short term programme. The problem is there could be a waiting list to see a qualified practitioner, so be prepared for this.

Light box therapy can be used whereby an individual sits in front of a special bright light for varying periods of time on a daily basis. This can simulate sunlight and help balance bodily chemicals. Again, your GP can give you more information about this.

Light Box Research

Herb kern was a research engineer who thought  his annual cycle of depression in the 1980’s might be caused by much shorter daylight hours in winter especially on dull days. He contacted doctors working at the National Institute for Mental Health in Bethesda, USA. After much deliberation they offered a treatment where he was exposed to light, equivalent to summer sunlight, for a few hours every day. Within a week his symptoms had virtually disappeared (Lewy et al 1982).

You could look at natural herbs like St. John’s Wort, but only if you aren’t taking any other medication. For mild or moderate symptoms, this could be the answer, but always check with your GP first and always stick with the advised dosage. The worse case scenario could involve antidepressants to help lift your mood and help  balance Serotonin in the body.  These should only be used however is very severe cases of SAD.

You should try this though for mild or moderate symptoms

Look at your lifestyle and just see if  a few small changes could help you counteract the effects of SAD. A balanced diet and a more positive way of approaching things might help. Even plenty of gentle exercise and enough rest might help. Dog walking or gardening can be a serious motivator encouraging you to go outside as much as possible. If you have stress in your life, look at how this can be reduced  in any way. In fact, even the people at boot-camp can help. It’s all worth a try before taking more drastic action.

Personally I like to advise my clients to ensure they are taking adequate vitamin d3 and High strength Omega 3 fish oil. The vitamin D is a very common deficiency linked to depression and all sorts of other health issues caused by th lack of sunlight in winter months. Omega 3 fish is exceptionally good for increasing Seretonin in the gut, which help my clients feel more positive. Just one of the reasons I included mega doses in my new supplements CLICK HERE for further info.

The Upshot

SAD is certainly a very serious condition for so many people, but we know help is at hand in one form or another. With the correct advice, it really can be beaten, and this must involve your GP or medical professional for the best form of treatment. We can even help, ourselves to a certain degree, so if you suffer from these symptoms do something about it now. Oh and no more re-runs of celebrity big brother!

 

By Darren Tyrie, Strength Coach and Fat Loss Specialist

 

Refs.

National Institute of Mental Health

Journal of Affective Disorders