How to counteract the symptoms of Seasonal Affective Disorder

Does winter weather mess with your mood? You’re not alone.

It’s common to feel “under the weather” when it’s frequently gray and gloomy outdoors. There’s an official name for what you might be experiencing: Seasonal Affective Disorder or SAD.

Spring doesn’t begin until March 20, so we checked with some local Group Health physicians to ask about symptoms of SAD and how to counteract them. Dr. John Kaschko practices internal medicine at Redmond’s Group Health Medical Center, 15809 Bear Creek Parkway. Dr. Amado Daylo is a psychiatrist at Bellevue’s Group Health Medical Center, 1511 NE 10th St.

Kaschko said the symptoms of winter blues and SAD are similar, including “low energy, feeling tired and less interested in things.” The key to knowing when you need help is asking yourself, “How is it impacting my level of functioning?,” he added.

Daylo agreed that the onset of SAD mimics major depression and can include loss of appetite or overeating, sleep disturbances and apathy that lasts for several weeks or longer.

If your mood is interfering with your work or relationships, there are several things you can try:

• “Commonsense healthy life choices” can really help, Kaschko and Daylo agreed. These include regular exercise (about 30 minutes per day), eating well (load up on fruit and vegetables; avoid junk food) and maintaining regular sleep patterns. Avoid drinking alcohol to help you fall asleep, as you’ll likely end up drinking more caffeine to compensate in the morning. Neither of those substances should be consumed in excess.

• Using light therapy is helpful for many people affected by SAD. Daylo said that 70 percent of individuals who try it report feeling better within a week or two.

Commercially available light boxes which cost around $200 produce 10-20 times as much light as standard light fixtures. These can be found at Group Health’s Take Care store in Seattle or online at www.take-care.com (click on the Personal Products icon).

Some people use light boxes daily for short periods of time; others go for longer sessions two or three times a week. The Take Care store also sells a “dawn simulating” alarm clock which helps you awaken to artificial sunlight before it’s actually light outside — and may better regulate your circadian rhythm.

• Antidepressant medications which boost seratonin, such as Prozac or Zoloft, are also helpful for some individuals. Daylo said people can use them seasonally, with their doctor’s supervision, and taper off in the spring as the weather improves.

• Some patients also report good results from using the herbal supplement St. John’s Wort, Daylo noted. However, before using this or any natural remedy, check with your doctor. Natural supplements sometimes have negative interactions with prescription drugs.

For more information about SAD, visit Group Health’s Knowledge Base at www.ghc.org or the Web site of the National Organization for Seasonal Affective Disorder, www.nosad.org.