Is November a hard time of year for you, as it is for me? With the changeover to Daylight Savings Time, it’s already getting dark when most of us leave work. There’s no time for walking outdoors to unwind before dinner, and the long, cold evenings loom. Even mornings are more of a rush when you have to scrape frost off the car windows. The brilliant fall colors are almost gone, rainy days are more dreary, and nature is settling in for winter.
Is this why I feel more tired and have less energy, and why it seems harder to keep my spirits up at this time of year? Some folks welcome these shorter days, curling up at home to watch movies or read novels while sipping hot cocoa, and going to bed earlier. But I’m more in tune with people who are very connected to light and nature, who like to be outside and active. For many of us, these fundamental physical needs are connected to our emotional and psychological well-being.
If you dread setting the clocks back in the fall, you’re not alone. It is normal to feel “blue” at times. But if you feel depressed for days, lose energy or interest in activities or people you normally enjoy, or just feel like hibernating, you may be one of the estimated 6% of Americans who have Seasonal Affective Disorder (SAD).
SAD is a type of depression that is a cyclic condition, with symptoms usually arriving during late fall or early winter and going away in spring, according to experts at the Mayo Clinic. (Some people experience an opposite form of SAD, becoming depressed in the spring.) Other signs of SAD may include feelings of hopelessness, anxiety, appetite or sleep changes, and difficulty concentrating. In both types of SAD, symptoms may begin mild and worsen as the season progresses, affecting one’s daily life, and sometimes even leading to complications such as substance abuse or suicidal thoughts or behavior.
Although the actual causes of SAD are not known, it is likely that genetics, age and the body’s natural chemical make-up are involved, says Gabrielle J. Melin, M.D., of the Mayo Clinic. Disruptions in one’s biological clock and melatonin and serotonin levels, which affect sleep patterns and mood, may contribute to SAD. People who live far from the equator are more likely to develop SAD. There is no known way to prevent it.
“If you have SAD symptoms, you should see your doctor or a mental health professional,” says Dr. Brett Greenberger, Board Certified Psychiatrist, who directs the JCS Mental Health Clinic. “Starting with a medical work-up is important because depression symptoms could be related to a medical condition, such as thyroid function,” adds Karen James, LCSW-C, Manager of JCS Therapy Services. The good news is that SAD can be treated, and the earlier it is diagnosed, the more likely that the symptoms can be managed. Treatment can include psychotherapy, medications, and light therapy (phototherapy), for which your health care professional can provide safe guidelines.
If you’re pretty sure you don’t have SAD, but you still dread this time of year, there are some things you can do. Be patient, giving your biological clock time to adjust to shorter daylight hours. Let light into your home, take a walk or sit outside when the sun is shining, and exercise regularly to manage stress. If something is weighing on your mind, you can come in to Jewish Community Services to talk to a counselor.
As for me, every year I look forward to December 21. Even though winter is just beginning, that’s the shortest day of the year, so the days will gradually get longer. As soon as I start looking forward to spring, my spirits lift. Until then, Happy Thanksgiving!
By Gail Lipsitz, Coordinator, Public Relations, Jewish Community Services.
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Jewish Community Services helps you solve life’s puzzles, offering you guidance and support when you are looking for solutions. For more information, call 410-466-9200 or visit http://www.jcsbaltimore.org. JCS is an agency of THE ASSOCIATED: Jewish Community Federation of Baltimore.
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