Brighten the "Gloomy" Season

If you have difficulty getting out of bed on dark winter mornings, the desire to be inside early with all the lights on and a craving for hot, sweet or starchy foods and beverages, you may be suffering from Seasonal Affective Disorder (SAD).

Though these behaviors sometimes are attributed to depression, medical research has shown that people with SAD lose the natural rhythm that signals the body to fall asleep and to wake up at the proper times during the winter season.

If you suffer from SAD symptoms only during winter, there are some steps you can take to lessen its effect.

Signs and symptoms of SAD include:

Depression, anxiety or irritability.

Loss of energy.

Increased sleep, to the point of excessiveness.

Overeating, especially foods high in carbohydrates, and weight gains.

According to the Mayo Clinic, a diagnosis of SAD requires that a person has experienced depression and other symptoms in at least two consecutive winters, followed by non-depressed periods in the spring and summer. Any other reason for the changes in mood and behavior must also be ruled out before the diagnosis of SAD can be made for an individual.

Research is continuing into treatments for SAD that includes light, drug and other therapies. Bright Light Therapy (BLT) is currently the most established treatment for SAD, but even it may not work in all cases and there are risks of damage to the eyes.

For those of us who feel sad in the winter, but do not exhibit the symptoms listed above to a serious degree, researchers recommend:

Exposure to as much bright, natural sunlight as possible during winter days.

Sitting close to sunlit windows if you must stay inside.

On gray or overcast days, use as much indoor light as you can.

Stay physically active, with brisk walking or exercise periods out-of-doors.

Try to find something to enjoy that cannot be done at other times of the year.

Simplify life and activities to eliminate stress because of decreases in mental acuity and concentration during the winter.

If these home remedies do not help alleviate the glum feelings and behavior, seek professional assistance to determine if you are affected by SAD.