Psychologically Speaking: Feeling SAD
Dr. Batya L. Ludman
Jan. 1, 2009
The Jerusalem Post
1.
Each year, the weather seems to have changed quickly, and as the
warm, sunny days of summer become a distant memory and the long, cold,
dark, winter days seem to be slowly descending on us, many people wait in
dread. These people are afflicted with a mood disorder known as Seasonal
Affective Disorder – SAD -- also known as winter depression or winter blues.
SAD is a mood disorder in which people, who have normal mental health
throughout most of the year, experience depressive symptoms in the winter.
Some know they have this mood condition and others just know that they feel
"blah" and "devoid of energy" and then "absolutely awful" the further they get
into the winter months, but often they can't seem to pinpoint the reason for
their moods.
2.
Symptoms tend to start around September each year and continue until
April, but are at their worst in the darkest winter months. Symptoms include:

Sleep problems -- oversleeping but not feeling refreshed; cannot
get out of bed; need a nap in the afternoon

Overeating -- craving carbohydrates that leads to weight gain

Depression, despair, misery, guilt, anxiety – resulting in normal
tasks become frustratingly difficult

Family / social problems – causing one to avoid spending time
with groups; irritability, loss of libido, loss of feeling

Lethargy -- too tired to cope; doing anything and everything is an
effort

Physical symptoms – suffering from joint pain or stomach
problems; having a lowered resistance to infection

Behavioral problems – observed especially in young people

A sense of hopelessness and helplessness that may lead to a
serious risk of suicide
3.
SAD is different from clinical depression because of the cyclical or
seasonal nature of the disorder. If one were able to look for a pattern, SAD
rears its ugly head -- becomes obvious after lying hidden -- about the same
time each year, and thankfully begins to improve as the weather starts to
improve. Recent studies suggest that SAD is more common in northern
countries, where the winter day is shorter. To make a diagnosis of SAD, the
condition must reappear one year after another and must remain for a long
period of time each year. On the other hand, like other forms of depression,
females are about four times more likely than males to develop SAD.
4.
SAD may affect some children and teenagers, but it tends to begin in
people over the age of 20. This can seriously affect almost every aspect of the
sufferer's daily life, resulting in an inability to attend work or go to school and
lowering the desire to be with other people. The risk of SAD decreases with
age.
5.
While the actual cause of the disease is unknown, it does seem to be
related to a lack of bright light in the winter, which has an impact on natural
circadian rhythms and results in a disruption in the sleep-wake cycle. As one
might expect, SAD is more common the further one gets away from the
equator, and in northern countries, places where there is less daylight, the
nights are long, and interestingly, where there is less snow. A decrease in
Serotonin, a neurotransmitter that is found in the brain and is related to
depression, has also been connected with the disease. In addition, Melatonin,
a naturally occurring hormone associated with sleep, is considered a factor.
Deprivation from natural sources of light is of particular concern for shift
workers and urban dwellers, who may experience reduced levels of exposure
to daylight in their work environments.
6.
When the fall season fades into winter, if you or a loved one start to feel
depressed for no apparent reason, and you remember that last year at the
same time you also weren't feeling well, you may want to check out whether
you are suffering from SAD. The good news is that there are many things you
can do on your own to help yourself feel better. So, if you have had thoughts
of hibernating, try and resist the temptation. Instead, get into a routine where
you get up every morning, even when it may seem extremely difficult.
7.
In addition, find a partner to go outside with as often as you can,
especially in the morning hours, and create an exercise routine that works for
you. Furthermore, when you are at home, keep your shutters open during the
day to let in as much natural sunlight as possible, and maintain a balanced
and healthy diet devoid of sugary and high carbohydrate foods, which may
leave you feeling sluggish and unwell. Generally, be aware of what some of
your stressors are and see what you can do to reduce them.
8.
If you still feel depressed after a few days and can't seem to overcome
this feeling, get professional help. Treatment might include Bright Light
Therapy. Light therapy treats Seasonal Affective Disorder, depression and
certain other conditions by exposure to bright artificial light. During light
therapy, you sit or work near a device called a light therapy box. The light
therapy box gives off bright light that mimics natural outdoor light. Exposure to
bright light from a light therapy box is thought to alter your circadian rhythms
and suppress your body's natural release of Melatonin. Together, these cause
biochemical changes in your brain that help reduce or control symptoms of
seasonal affective disorder and other conditions. Light therapy is also known
as phototherapy. Other treatments might include Melatonin hormone
supplements, cognitive behavior therapy, relaxation, breathing, imagery
techniques, psychotherapy and anti-depressant medication.
9. Although Seasonal Affective Disorder (SAD) usually is present in the fall
and winter, there are those people who suffer from this condition during the
summer instead of, or in addition to, during the fall or winter. Researchers are
continuing to investigate what leads to SAD, as well as why some people are
more likely than others to experience it. As is seen in clinical depression, SAD
can put tremendous strain on your relationships and on your family life.
Depression in any form can be serious. If you think you have symptoms of
any type of depression, talk to a professional who can treat you.
Psychologically Speaking: Feeling SAD
I.
Comprehension Questions
1. What is the definition of Seasonal Affective Disorder?
_____________________________________________________
2. Some SAD patients do not know why they feel "blah" and devoid of
energy.
True / False
Support your answer by quoting from the text (UP TO TEN WORDS)
______________________________________________________
3. Paragraph 2
Put a check next to the symptom which is not
mentioned as a
symptom of SAD.
___ craving for bread and sugar
___ feeling miserable and annoyed
___ finding it difficult to fall asleep.
___ being at risk of committing suicide
___ feeling frustrated by everyday tasks
4. Paragraph 3.
SAD has a unique feature. What is this feature?
[Complete the sentence]
Paragraph 3 discusses the ____________________________ of the
disorder. (UP TO FOUR WORDS).
5. Seasonal Depression in not always clearly recognized. When can SAD
be diagnosed for certain?
[Complete the sentence]
Only in cases of when _______________________________ (Up To 5
Words) and _____________________________ (Up To 9 Words).
6. Circle the correct words.
Some possible effects of SAD are seeking / rejecting the company of
others and avoiding / not avoiding work or school.
7. Paragraph 4
Who is more likely to suffer from SAD?
a. teenagers
b. small children
c. young adults
d. both a and b
8. Which factors are related to the cause of SAD?
a. _____________________________________________
b. _____________________________________________
c. _____________________________________________
9. Paragraphs 6-7 suggest ways of resisting SAD.
Which of them increase your exposure to light?
a. ___________________________________________________
b. ___________________________________________________
10. When should a SAD sufferer seek professional help?
______________________________________________________
11. Paragraph 8
“Together, these cause biochemical changes in your brain that help
reduce or control symptoms of seasonal affective disorder and other
conditions” To which factors does the word “these” refer?
Complete the sentence.
_____________________________ which causes your body to
____________________________________________________.
12. What is the main idea of the article?
a. To inform the readers about the symptoms and causes of SAD and
to suggest the ways to resist and treat it.
b. To inform psychotherapists about the symptoms of SAD and new
therapy methods.
c. To inform the readers that SAD can put a tremendous strain on
their relationships and family life.
d. To inform the readers that weather changes can be the cause of
our mental illness and mood disorders.
II.
Vocabulary
Study the following words as they appear in each paragraph
Paragraph 1
distant
disorder
dread
Paragraph 2
craving
Paragraph 3
pattern
duration
deprivation
(more / less) likely
Paragraph 5
disease
lack
decrease
related to
Paragraph 6
fades into (fades away)
hibernating
Paragraph 7
sugary
carbohydrates
reduce
Paragraph 8
familiar
Exercise 1
Match the words in Column A with their synonyms in Column B
(There is ONE extra synonym)
1. disease ____
a. disappear
2. lack of ____
b. winter sleeping
3. related to ____
c. sickness
4. fade away ____
d. associated with
5. hibernating ____
e. need.
f. model
Exercise 2
Match the words in Column A with their antonyms in Column B
(There is ONE extra antonym)
1. distant ___
a. unknown
2. dread ___
b. increase
3. familiar ___
c. trust
4. likely ___
d. near
5. reduce ___
e. improbable
f. exposure
Exercise 3
Complete the following sentences with the words below
There are more words in the word bank than needed
distant
craving
pattern
duration
disorder
dread
deprivation
disease
lack
1. Mary has a ____________ for carbohydrates. She eats many sugary
foods during the day.
2. SAD can be diagnosed more easily if the symptoms repeat themselves for
a ____________ of at least two years.
3. SAD stands for Seasonal Affective ____________.
4. SAD is characterized by a ______________ of Serotonin in the brain.
5. A ____________ is something which repeats itself. The fact that SAD
attacks people mainly in winter is a good example.