Seasonal affective disorder caused by decrease in light

Jan. 31--Winter can make many people feel down, but for about 6 percent of Americans with seasonal affective disorder, decreased light exposure can cause more serious symptoms, said Jennifer Nitschke, licensed clinical psychologist with the South Central Human Service Center.

Seasonal affective disorder is a type of depression that's related to the change in seasons and decreased light exposure, and is most common in the fall and winter, according to the Mayo Clinic website.

Nitschke said seasonal affective disorder is more common in colder states in the north because they get less light in the winter.

Sandra Owens, psychologist at Essentia Health

- Jamestown Clinic, said there was an increase in people coming into the clinic for the disorder at the end of February and beginning of March last year.

Seasonal affective disorder has similar symptoms to clinical depression, Owens said, such as feeling tired, a loss of motivation, change in sleep patterns and irritability. When it gets bad, people can feel hopeless or worthless and have suicidal thoughts, she said.

Many people will seek help or counseling when they have thoughts of suicide, but others come in wanting to know why they feel like they have trouble concentrating and lack motivation, Owens said.

Owens talks to patients about monitoring their thoughts and challenging negative ones. If someone is feeling depressed, they have more negative thoughts, and more negative thoughts lead them to be more depressed, she said.

Owens said she also tells people to battle bad feelings. Work against feelings of wanting to isolate yourself and go out and do things you usually like to do. People shouldn't feel like they can't reach out if they need help, Owens said.

"Some people feel like being depressed or not being able to manage their life is weakness, but it's important to recognize that depression is a brain disorder that needs to be treated like other illnesses," Owens said.

Going to a doctor, talking about symptoms and getting medication or therapy, if needed, are steps people can take, she said.

Treatments of seasonal affective disorder include light therapy, antidepressant medication or psychotherapy.

The most common treatment of seasonal affective disorder is light therapy, Nitschke said. The light mimics outdoor light, and appears to cause a change in brain chemicals linked to mood, according to the Mayo Clinic website. Full spectrum light bulbs or a light box can be used at home for treatment, Nitschke said.

Cognitive behavioral therapy, which can help patients learn how to better address their depressed thoughts and feelings, is another treatment, Nitschke said. It can also help patients learn replacement thoughts and create goals that help combat the disorder, she said.

"Light therapy is replacing the light we've lost, and cognitive behavioral therapy is teaching them something they can carry with them," Nitschke said.

People should also try to get as much natural light exposure as possible, Nitschke said. Taking a short walk outside during a lunch break or other free time can be one way to get some light, she said. People affected by the disorder should also maintain physical activity and pay attention to their diet, Nitschke said.

A combination of light and cognitive behavioral therapy was shown to be more helpful than each on their own, Nitschke said. The cognitive therapy also helps patients challenge negative thoughts about winter and find different ways to think positively about the season.

kfairbanks@jamestownsun.com |

(701) 952-8453

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