As the gloomy, gray winter days become more and more common this time of year, winter blues can set in. These periods of depression are called seasonal affective disorder (SAD) and is a condition that occurs as the light dwindles in the autumn,
usually around September and October. It deepens towards the new year, and often January and February are the worst months. 
SAD is considered to be a mental disorder, but there are varied degrees. There are some who have a milder version, which is referred to as the winter blues. “It is the result of a lack of light affecting people with the genetic vulnerability, and it is aggravated by stress,” Clinical Professor of Psychiatry at Georgetown University Medical School Doctor Norman Rosenthal said.
Early signs include difficulty waking up in the morning, reduced energy and fatigue. Increased appetite, especially for sweets and starches, weight gain, difficulty focusing and concentrating that impairs the ability to get things done, withdrawal from friends and family are other symptoms. Later signs of SAD consist of sadness, depression, difficulty at work and in personal relationships, a sense of personal failure and despair. “People who live in the far north or in cloudy areas are more susceptible to SAD than people in sunnier climates,” Rosenthal said. In general, the worst time of the year for people with SAD is January and February because those tend to be the darkest months of the year.
“Even though the days are getting longer at that time, those are the months with the most cloud cover, therefore the darkest months,” Rosenthal said. An estimated five percent of Americans have SAD and another 15 percent experience the winter blue
s. In total, 20 percent of Americans are affected on some level. Women experience SAD more than men by a factor of three to one. “SAD in girls often starts after puberty and declines after menopause, suggesting that female sex hormones may play a role in rendering the brain susceptible to the lack of light,” Rosenthal said.
If you think you or someone you know are suffering from SAD, there are things you can do to help. Bring more light into your environment. This can be accomplished in several ways by putting your bedside lamp on a timer so that it turns on half an hour before your wake up time. Bring more lamps into your interior space; have one room that is especially bright with light-colored walls and light furniture to which you can retreat to on a dark day. Purchase a light therapy fixture, a box-like structure containing lights behind a diffusing screen, which are specially produced 
to treat SAD. Or you can just sit with the sun in your face and close your eyes to help relax.
Combine exercise and bright light, for example, going for a walk on a bright winter day or exercising on a machine in front of a bright light. Reduce stress, for example, by paying someone to do chores that are difficult for you during the winter. Also, anticipate stress and avoid it where possible — for example, don't take on a big project that has a spring deadline attached to it, so that you will have to work hard when you are at your lowest ebb.
Avoid sweets and starches, which may energize you in the short run but cause weight gain, which can depress you further. If these simple steps fail or if you feel severely depressed and despondent, don't hesitate to consult a mental health professional. In some instances, antidepressants can be very helpful. Seasonal affective disorder can go away, sometimes for obvious reasons. For examp
le, if someone moves to a sunnier climate or has decreased stress in his/her life. Sometimes when people learn about SAD, they automatically incorporate many constructive behaviors, which alleviate the symptoms. Also, in women, SAD appears to get better after menopause, perhaps for hormonal reasons.
It is important, however, to think about SAD because these signs and symptoms can be misattributed to other causes. For example, you might think a friend is becoming distant, but they are experiencing symptoms of SAD. It is important to know that you can not only conquer the condition but that winter can become a time of joy, peace and celebration with the world around them. Feel free to leave comments and be sure to hit the “Like” button at the bottom of this post.
