From the counselor’s desk…..
It feels like fall has just flown by
this year! Personally, I think fall is
the most beautiful time of year in Alaska.
It’s also the time of year
when we start losing daylight FAST and that brings me to the point of this
letter – Seasonal Affective Disorder (or SAD, because you know how much we love
acronyms). Have you heard of it? Does it affect you or someone you know?
Seasonal Affective Disorder is a
type of depression regularly occurring during fall or winter months,
particularly in the more northern regions.
In general, the higher the latitude, the higher the risk (and we’re
pretty far north!) As the seasons change, a shift occurs in our biological
clocks, due partly to changes in sunlight patterns. Serotonin levels drop and melatonin is
released off schedule. This causes our biological clocks to become out of step
with our daily schedules. A family
history of depression may increase your risk of experiencing SAD. So how do you know if you are affected by
seasonal change?
Here are some common symptoms:
- Excessive eating and sleeping
- Weight gain
- Cravings for sugary and/or starchy foods
- Feeling sad, grumpy, moody or anxious
- Losing interest in activities you previously enjoyed
- Feeling drowsy or sluggish during the day
- Inability to concentrate
- Heavy” feeling in arms and legs
- Symptoms come and go about the same time each year
So
how do you treat it? Or better yet, prevent it?
- Shift your thinking: While SAD is biological, a shift in your thought processes can help. When feeling down, combat the temptation to fall into a funk by doing something social or starting a new hobby.
- Arrange your home or office to let in more sunlight
- Take a Vitamin D supplement
- Spend time with friends
- Eat healthy foods: Oatmeal, whole grains, brown rice and bananas can all boost serotonin levels in the brain, as can foods rich in Omega-3’s (like our beautiful salmon!). Eating a healthy, balanced diet can give you energy and keep the SAD symptoms at bay.
- Exercise outside (weather permitting) – studies have shown that walking for one hour in the winter sunlight is as effective as 2 ½ hours under bright artificial light. Exercise releases endorphins, serotonin, and other “feel-good” chemicals in the brain. It will improve the quality of your sleep AND boost your self-esteem.
- Create a self-care routine
- Use mind/body therapies: Meditation, yoga, tai-chi, or deep breathing can all alter brain function and improve the quality of your thoughts and feelings.
- Cognitive Behavioral Therapy: Come see one of us!
- Antidepressants: For more severe cases of SAD, a prescription for anti-depressants may be most effective.
The most widely used treatment for
SAD is light therapy, where patients spend time each day under a bank of white
fluorescent lights. UAF Student Health
and Counseling has “happy lights” that you can rent, as a student, if you would
like to try one out and see if it helps.
They can be rented for two weeks at a time, just come by the office and
check one out! If you feel it is
helpful, we can give you some recommendations of where to purchase one. Just sit under the light (preferably first
thing in the morning) for 20-30 minutes, with the light shining on your
face. 80% of SAD sufferers show
improvement with light therapy after 2 to 4 days of treatment. If you feel your symptoms do not improve with
the light box, please make an appointment to see a counselor.
Your UAF counselors are here to
help! SAD is a very real thing in
Fairbanks and can become quite severe. Symptoms may start as early as September
and last well into April or May. We
want each of you to have an enjoyable fall and winter season at UAF. We can help you find a way to treat SAD that
works best for you.
Sincerely,
Kiana Carr, LMFT
Student Health & Counseling
Student Health & Counseling
1788 Yukon Drive
474-7043
UA
is an AA/EO employer and educational institution and prohibits illegal
discrimination against any individual: www.alaska.edu/nondiscrimination.