S.A.D. but true, the “Winter Blues”

  • Published
  • By Lt. Col. (Dr.) Robyn Miller
  • 48th Medical Operations Squadron
RAF MILDENHALL, England --  Although being stationed overseas in England brings with it the benefits of travel, exploring historical sites, and opportunity to experience a wealth of cultural activities, it also brings with it weather that is far more dreary than the sunnier climates many Americans may be used to. 

With the long, dark, cloudy winters in the RAF Mildenhall and RAF Lakenheath area, many people suffer from Seasonal Affective Disorder (SAD), a type of depression associated with a decreased exposure to sunlight. 

In the animal world, bears hibernate and caterpillars curl into their cocoons, but we humans forget that less light can have a huge impact on our physical and mental health. 

Statistics show that credit card debt, chocolate and alcohol consumption, suicide, relationship counseling, and even domestic and child abuse all reach a peak during the winter months. 

People who suffer from SAD feel irritable, have low energy, sleep more, can't concentrate and lose interest in activities. Studies show that this type of depression runs in families and is much more common in northern climates, while it is rare in areas of the world situated near the equator. 

The symptoms tend to slowly come on in late autumn and peak in the winter months, subsiding in the spring. Although the depression fades, sufferers are still left with the extra weight, deconditioning, and perhaps work and family problems. 

On the "bright" side, more than 80 percent of people can overcome these problems with various types of therapy, one of the most common of which is bright light therapy. 

Light boxes emit high intensity light that is similar to the sun's natural rays. As a comparison, overhead lighting in the home averages 200-500 lux; whereas light from the light boxes range from 2500-10,000 lux. The lights are theorized to improve mood by normalizing the secretion of melatonin in the brain and regulating serotonin levels. 

Light therapy sessions are best used during the morning hours and should be used daily for maximum benefit. Sessions should begin prior to the onset of symptoms, or at the onset of minimal symptoms and continue throughout the winter months. 

The length of the sessions varies according to the intensity of the light box and distance from the light box. Generally, a 15-30 minute session, sitting 14 inches from the box, is adequate. 

As with any treatment, there can be side effects. Those effects can range from minor (eye strain) to major (precipitating a manic episode in predisposed individuals), so it is always a good idea to consult with your healthcare provider prior to starting treatments. 

The HAWC has light therapy boxes available for use on a first-come first-serve basis. In addition, it is important to try to practice stress management (the HAWC also has stress management classes, and a relaxation chair/relaxation room); to exercise regularly, to eat properly (avoiding alcohol and junk foods while increasing complex carbohydrates such as those found in healthy grains, fruits and vegetables), to get outdoors on sunny days, and to try to socialize. 

Of course, taking a trip to a sunny place in the winter is always an option and ITT is available to help you plan your winter escape. 

Occasionally, the winter blues may be accompanied by thoughts that life is not worth living, or thoughts of suicide. In those instances, immediate medical attention is necessary and should be accessed via the mental health clinic (DSN 226-8603), your PCM, or the emergency room.