Just like seasonal changes in light effect nature cycles, SAD may affect humans’ moods.

We all have bad days occasionally, and the winter months can be especially trying on our moods, but winter blahs that persist and make dreary days unbearable may indicate a more serious problem.

Seasonal Affective Disorder (SAD) is a lot like depression, only it comes and goes with the seasons. The National Mental Health Association (NMHA) defines SAD as “a mood disorder associated with depression episodes and related to seasonal variations of light.”

Most people with SAD experience depression-like symptoms during the winter months, although some become depressed in the summer.

There are numerous symptoms associated with SAD. They include feeling depressed, eating or sleeping more than usual, fatigue, cravings for sweets, loss of interest in sex, headaches, trouble concentrating and weight gain. These symptoms are persistent throughout the winter or summer season and go away come spring or fall.

“Most of these things students just accept as being normal,” Stu Tentoni, a senior psychologist at the Norris Health Center says.

Tentoni says many students suffering from SAD that come in for counseling will say something like: “The weirdest thing is I can’t get enough pizza or bread.” Cravings for starchy, high-carb foods are what Tentoni calls the biggest tip-off that someone has SAD, because people with depression usually do not have these cravings.

Just like seasonal changes in light effect nature cycles, SAD may affect humans’ moods. The NMHA explains that there is a shift in our biological clocks when the seasons change, mostly due to changes in the patterns of sunlight. This can throw off our daily schedules and disrupt our moods.

The NMHA reports that SAD may be caused by an increased production of the sleep-related hormone melatonin. Increased levels of melatonin may result in feelings of depression. Darkness increases production of melatonin, so the shorter and fewer sunny days in the winter means more melatonin is produced.

The Mayo Clinic Web site states that a lack of serotonin, a type of neurotransmitter in the brain, seems to be triggered by sunlight and may be the cause of SAD and depression. Heredity, age and one’s chemical makeup may also contribute to SAD.

“There is a nucleus in the brain (suprachiasmatic nucleus) that detects when you’ve had enough sunlight … you’re not going to get enough now,” says Tentoni.

There are several different treatments for SAD. Phototherapy (bright-light therapy) has been shown to restrain melatonin production. Although there is no proof of its effectiveness, most SAD sufferers find this treatment helpful.

Light therapy involves sitting close to a lamp that is brighter than regular indoor lights for at least 30 minutes every day during the season one suffers from SAD. The Mayo Clinic notes that tanning bed lights do not count as light therapy.

Tentoni says there is a more reasonable alternative to these lights, which costs about $200. He recommends replacing regular light bulbs with GE’s Reveal 100 bulbs, which provide an enhanced color spectrum of light. Tentoni has given some of his patients these bulbs to try, and he says several have claimed they help.

“With the bulbs, the light is purer and brighter,” says Tentoni. “That may be all it takes to at least get the illusion of getting enough light.” Tentoni chuckles and says that none of the students ever give the bulbs back.

A pack of these light bulbs costs about $4. Tentoni says full-spectrum bulbs work too, and cost about $20. Tentoni recommends studying under these lights instead of standard light bulbs.

If one does not want to use light therapy, simply trying to increase the amount of sunlight one is exposed to on a daily basis may help. This can be accomplished by keeping blinds open, having un-obscured windows and by getting outside as much as possible, especially on sunny days.

Of course, exercise and managing stress will help lessen the symptoms associated with SAD. Stay physically active and find time to do things you enjoy every day, even if it’s just for 15 minutes. Go on a trip somewhere warm during winter break if you can.

If these treatments do not work, one may decide to try an antidepressant drug. Taking medication for SAD is determined by one’s health provider.

Tentoni says to listen to your friends if they show concern about how you are doing. Your friends may notice changes in your behavior or mood before you do, and it is important to seek information and help before the winter blues make life less enjoyable.

The Mayo Clinic estimates that about 6 percent of Americans suffer from winter SAD and up to 20 percent experience mild SAD symptoms. SAD is most common in young adults and women. SAD is also more common in those who live farther north.

“We only see about 10 students with SAD per semester,” says Tentoni. “A lot of students probably don’t know they have it,” says Tentoni.

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