In its most severe form, SAD could be formally diagnosed as bipolar disorder. Here we are looking at an holistic approach for the mild form of the disorder, not the severe form which should be referred to a medical practitioner.
The holistic approach to living with mild SAD is about
understanding minimising the impact of the causative factors managing the symptoms with a range of approaches
Understanding. Sufferers may experience any or all of the symptoms:- depression, sleep problems, lethargy, overeating, loss of concentration, social difficulties, anxiety attacks, lowering of libido, mood changes. It is seasonal in nature, with onset in the autumn and usually complete disappearance in the spring (the mild form).
Causative Factors. Consensus opinion is that SAD is primarily caused by changing hours of sunlight and lower levels of daylight intensity. This disprupts the body’s internal clock – known as the circadian rhythm. There are various theories about this:
It reduces the body’s production of melatonin which governs sleep. It reduces production of serotonin, which affcets our mood. It alters dopamine levels – this also affects mood.
Managing the Condition. The components of an holistic regime are designed to minimise the causative factors, and treat or relieve the symptoms, in the following ways:
Managing daily life Use of Therapies Remedies
Managing Daily Life
A sufferer has to motivate themselves (or perhaps use a ‘coach’ – say a partner, friend or family member) to help.
Keep busy and so reduce the amount of time available for looking inward, being miserable and worrying about life problems. Minimise alcohol consumption. Alcohol is a depressant. Count one’s blessings! Think about them and list them out. Keep the list where it can easily be seen regularly. Display another note which says, “It’s only a seasonal chemical imbalance, I know it will get better in the Spring”! Plan some daily time with a Light Box. Try to take a short winter break in a sunny place, but avoid west-east travel and the possibility of jet lag. Make good use of natural sunlight – get out of doors on those occasional sunny winter days, and sit with your chair facing a window.
Using Therapies
Specific ways in which we can adjust the chemical (im)balance in the brain which underlies SAD, the following are recognised as having an effect on the relevant brain chemicals which affect mood:
light boxes at home more natural light – holidays in the tropics, maybe living in brighter places music – regular listening to music which brings good memories and happy feelings humour – laughter is a great endorphin booster get plenty of exercise dietary adjustment – include adequate amounts of oily fish, egg yolks, and liver.
Remedies
The usual natural remedy is St Johns Wort extract, active ingredient hypericin. This may have adverse effects if taken with some medicines (including specific heart treatments). Read the details on the pack carefully and consult a medical practitioner if in any doubt. Hypericin is said to affect dopamine levels in the brain.
Vitamin D deficiency is also a side-effect of low sunlight exposure, and darker skinned people in higher latitudes are especially prone. Therefore a Vitamin D supplement could be beneficial. It is available in a range of foods.
Summary
People with the condition in its mild form should create a plan which includes time in the diary for doing the things which make them happy (accentuate the positive), getting exercise and as much natural sunlight as possible (ideally including a winter sunshine holiday), and consider taking St John’s Wort and perhaps vitamin D.
Advice, facts, stories, tales and opinions from a long term SAD sufferer.
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Phil Marks
BSc, MSc, MBA, CITP
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