If you’re feeling blue right about now, and wondering why, you’re not alone. The holiday season is well known for bringing on sadness, or for worsening a depression that was present previously.  There are many reasons for this, but the most obvious is that holiday time is usually family time – at least it is as portrayed in the advertisements in all forms of media. And whether you’re missing family members who are no longer here, or remembering past Decembers that were happier than this one, this time of year can be one of sadness.

There is also another important reason that the December holidays can make you feel down, and that is the time of year itself. These are the shortest days of the year, which obviously means that our exposure to sunlight at the lowest of the year. What’s the connection? You’ve probably heard of “seasonal affective disorder” (also referred to as “SAD”).  This is a type of  depression that occurs in some people at the same time(s) every year, and that is related to the seasons – more specifically it is related to the lessening amount of daylight.

What are the symptoms? They can be identical to other forms of depression and can include everything from increased fatigue to extreme moodiness to irritability to social withdrawal to full blown anxiety and hopelessness. And like other types of depression, you can actually get physical symptoms including sleeping too much, a change in appetite, decreased ability to concentrate, and even weight gain.

What makes SAD different from other depressions is that the symptoms can come out of the blue, with no real reason. What I mean by that is that usually with SAD, you cannot figure out why you feel so blue since it seems that everything else in your life is ok for the moment. In addition, if you were already suffering with depression, you can still get SAD. This can translate into worsening of your symptoms, even if you are on antidepressants. Although this can happen with other forms of depression, with SAD, it is more common that there is no precipitating cause of your feeling down.

People with SAD are thought to produce too much melatonin in their bodies which then causes a disruption in our internal clocks. In addition, whether or not you will get SAD is related to genetics and to age. The most common time of the year for people to suffer with SAD is right now – during the shortest days of the year. But it is not uncommon for people to get SAD and its symptoms at other times of the year when the seasons, and thus the amount of daylight, change; these include late August- early September, and March-April.

How is it treated? Some experts feel that antidepressant medications (or increasing the dosage if you are already taking them) is enough to treat SAD. But many others feel that the best way to treat it is by what is called “light therapy.” Now this is not, as it sounds, just turning on all the lights or staring into your lamps.  Light therapy for SAD must include a very specific type of light, from which you sit at a very specific distance for a prescribed amount of time daily.  For instance, the light must be of adequate intensity; if you use a light of 10,000 lux, you must be exposed to it for 30 minutes daily. If your light is of 5000 lux, then you have to use it for a full 60 minutes daily. The prescribed distance you should sit from the light is 12-18 inches. It is usually recommended that you use it in the mornings.

Yes, you can get your own light and use it without a prescription. BUT, it is always a good idea to let your clinician know you are doing it, especially because the therapy can have side effects such as eyestrain and headaches. And, your clinician should also know about your symptoms, as you may need medication in addition. Lastly, since some insurance companies will pay for the light itself, you should let your clinician know so that he/she can give you a prescription so that the light will be covered by insurance.

SO, if everything is going well in your life – except for the crazy schedules of the season-  and you suddenly are feeling like you don’t want to go to those holiday parties or even get out of bed,or, if you’ve been mildly blue, but it has increased recently, then consider that you may have SAD.  The good news is that SAD can be treated and in some cases, light therapy brings about improvement even more quickly than do antidepressant medications.  Talk to your clinician about your symptoms, and don’t just assume that you’ve become a Holiday Grinch.

For further information on light therapy, go to: http://www.mayoclinic.com/print/seasonal-affective-disorder-treatment/DN00013/METHOD=print