Winter greets us with decreased sunlight and increased blues.

To help address the mixed emotions that arrive this time of year, we asked psychiatrist Dhana Ramasamy, MD, with Lehigh Valley Physician Group (LVPG) Adult and Pediatric Psychiatry, to discuss all things seasonal affective disorder (SAD), more commonly known as seasonal depression or the “winter blues.”

Seasonal depression is real

“SAD is a type of depression related to the seasons and occurs around the same time every year,” Dr. Ramasamy says. “Symptoms typically start in the fall and continue through the winter months. Unlike winter blues, SAD impacts your everyday life, including how you feel and think.”

While researchers are still studying what causes SAD, studies point to reduced levels of the brain chemical serotonin, which helps regulate mood.

Research also suggests that sunlight affects the molecules that maintain normal serotonin levels.

Shorter daylight hours may prevent these molecules from functioning properly, contributing to decreased serotonin levels in the winter.

Symptoms of seasonal depression can include:

• Persistent sad, anxious or “empty” mood nearly every day, for at least two weeks.

• Feelings of irritability, restlessness, helplessness or hopelessness.

• Loss of interest or pleasure in hobbies and activities.

• Decreased energy, fatigue or feeling slowed down.

• Difficulty concentrating, remembering or making decisions.

• Changes in sleep or appetite or unplanned weight changes.

• Physical aches or pains with no clear physical cause and do not go away with treatment.

• Thoughts of death or suicide, or suicide attempts

Help for SAD and personal loss

“For individuals experiencing ongoing SAD, especially if it might be transforming to depression, Lehigh Valley Health Network (LVHN) offers a variety of services including medication management, group therapy, support groups and our partial hospitalization programs,” Dr. Ramasamy says.

For SAD specifically, many doctors and clinicians at LVHN recommend light therapy.

Light used for this kind of therapy is significantly brighter than regular indoor lighting and is designed to mimic natural sunlight. The lights emit much higher levels of light; usually around 10,000 lux, or illuminance value. For comparison, a typical office desk requires 300-500 lux to provide adequate lighting.

Therapy consists of sitting in front of the light for about 30 minutes each morning. Although you do not look directly at the light, the light needs to shine toward your eyes as you are performing your morning routine.

This bright light can help you feel awake and alert all day.

Other activities that can help:

• Exercise regularly, at least 30 minutes per day, three to four days per week.

• Eat a healthy diet.

• Prioritize sleep.

• Minimize alcohol consumption.

• Reach out to loved ones, friends and family for support and to socialize.

• Spend time outside during daylight hours.

Finding assistance and support

If you think you may have seasonal affective disorder or depression, help is available. Visit LVHN.org/behavioralhealth for a full listing of services and to learn more about our behavioral health professionals.