Seasonal Affective Disorder (SAD) is a condition believed to be linked to a lack of sunlight where the individual experiences mood changes and emotions similar to depression. SAD occurs mostly in the Fall and Winter months when there is less sunlight exposure.

It’s found that around 5 percent of people may experience SAD lasting 40% of the year (especially in areas with less sunlight such as the Pacific Northwest and other Northern regions), and it is more common in women than in men.

SYMPTOMS OF SAD

The most common symptom of SAD is a feeling of sadness or a depressed mood. Other symptoms may include any of the following:

• changes in appetite
• cravings for sweet & starchy foods
• fatigue and low energy
• depression/low mood
• social withdrawal
• decreased libido
• aches and pains
• irritation
• Increased restlessness (such as pacing)
• difficulty focusing

Symptoms vary from person to person, but they can be severe enough to disrupt daily life. While SAD can be a frustrating condition, there are treatments and coping techniques available.

Here are some general guidelines that can help structure the treatments:

• Keep treatments simple by addressing the root of the disorder instead of treating symptoms.
• Begin treatment at any time; however, the summer is ideal. By doing so, there is a good chance the practitioner can break up the cyclic pattern of symptoms so that they are reduced or even eliminated before the problematic seasons arrive.
• Treat the patient 1-2 times a week, depending upon which interval works best for them and in light of the degree of their symptoms.

METHODS TO REDUCE SAD

Light therapy: This involves daily exposure to a full-spectrum light that duplicates natural sunlight. When used regularly throughout the winter months, light therapy has been shown to reduce symptoms in 70 percent of SAD sufferers. Please note that light therapy is different than tanning in a tanning bed.

Psychotherapy: Working with a counselor to learn to navigate negative thoughts and behaviors can be beneficial.

Exercise: As a natural antidepressant, exercise may alleviate some of the symptoms of SAD. Try swimming, biking, lifting weights, yoga, or just walking outside.Acupuncture: Acupuncture can work to rebalance the body’s Qi, relieve your symptoms, and reduce stress.

Medication: Antidepressant medications are a common treatment, but it should be noted that these medications often have side effects. There are also many natural and effective approaches available to combat SAD if over-the-counter medications aren’t something you want to start with.

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Seasonal Affective Disorder, also known as SAD, is a form of depression that affects people all throughout the world. Most commonly experienced during fall and winter months, the symptoms of SAD include depression, hypersomnia, lethargy, difficulty concentrating, negative thoughts and decreased social interaction. Higher levels of anxiety are experienced at the end of the summer season as those who suffer from this ailment start to anticipate the coming months of less sunshine and increased symptomatology. 

Studies suggest many people who suffer from SAD may also be afflicted with other forms of mental imbalance such as addiction, personality disorders or anxiety. This makes Traditional Chinese Medicine and acupuncture great choices for treatment of this condition.

Traditional Chinese Medicine (TCM) is very effective in treating depression, including Seasonal Affective Disorder. Modern medicine usually treats depression with antidepressants and psychotherapy regardless of the presenting symptoms. In contrast, TCM diagnoses each patient on an individual basis and treats the specific symptoms, while also addressing the root of the illness. TCM incorporates multiple modalities such as acupuncture, Chinese herbs, tuina massage, cupping and exercises like qi gong to help restore balance to the body. Traditional Chinese medicine also treats the person holistically instead of treating mind and body separately.

Acupuncture is one of the tools used in TCM. Acupuncture needles move energy throughout the body and releases endorphins. By doing so, it improves the flow of energy throughout the body, while eliminating blockages and bringing balance to the mind and body. Endorphins counter the symptoms of depression and allow the person to resume a normal life.

Physical activity is also important to combat SAD. One of the best forms of physical activity is tai chi. Tai chi is an ancient Chinese tradition practiced today as a graceful, fluid low-impact form of exercise. Tai chi involves a series of movements performed in a slow, focused manner accompanied by deep breathing. This form of martial art is practiced all over the world and can be performed by anybody, at any age and in almost any physical condition. Many studies show physical activity like tai chi can improve mood and sleep quality, while also improving immune system function. All of these things are important to address when feeling the grasp of SAD.

Nutrition is another vitally-important aspect of Traditional Chinese Medicine. During the fall and winter months, when the weather tends to be cooler and the hours of darkness are more abundant, it is recommended to eat less fruit and increase the intake of warming foods like soups and grains. Many studies show depression and SAD can be attributed to nutritional deficiencies, like fatty acids and vitamin D. So during the fall and winter, these nutrients need to be increased to combat the feelings of depression and sadness. Fatty acids can be found in fish and nuts. Vitamin D is also found in fatty fish like tuna and some dairy products.

If you or somebody you know suffers from Seasonal Affective Disorder or depression and are looking for a natural way of dealing with it, contact me to find out more information on how acupuncture can help.

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As we begin to lose the summer sun and transition into the darker months of the year, depression and fatigue seem to make that transition with us. There are, however, ways to shake off the impending gloom and brighten your day; if you follow some of these steps you can combat seasonal affective disorder and find yourself being just as happy as you are in the warm summer months.

Try light therapy. Doctors have called this idea “phase shifting”. As we lose sunlight so quickly heading into the winter, you should start setting out full-spectrum lights when beginning your day. By eating breakfast and starting your daily routine under full-spectrum indoor lights, you get used to not having sunlight and can better acclimate to your new surroundings.

Exercise. Exercise. Exercise. Regular exercise works wonders for depression in general. Maintaining regular exercise habits can work to get rid of the fatigue, depression and tiredness associated with SAD.

These next two ideas go hand in hand, as both work together to not only combat SAD, but promote a healthy lifestyle.

Maintain a heart-healthy diet and get plenty of sleep. You would be surprised at the amount of people who do not follow both or one of these guidelines; I’m sure you know someone who fits into those categories. Make sure to maintain a regular sleep schedule while keeping up with a heart-healthy diet in order to fight seasonal affective disorder.

Last, but not least, try acupuncture! Acupuncture is a great solution to combating SAD. There are various points on the body that have been known to alleviate symptoms of SAD. I generally recommend patients start acupuncture treatment once per week, at least one month prior to the time that they typically begin to experience SAD symptoms.

Trying some of these techniques can really help you in the battle with seasonal affective disorder this winter.

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