The SAD Truth:

Combating Seasonal Affective Disorder

By Kendra Bobowick

Peering between fingers curled in front of his eyes like a drawn curtain, psychologist and Newtown resident Michael Hungerman, PhD, mimicked the emotional retreat of severe depression.

However, turning away from the world to this extreme is an exception to the rule, he explained during a recent visit to The Bee during which the local counselor discussed the phenomenon of SAD — seasonal affective disorder.

“The season is certainly part of it,” he said. According to Dr Hungerman, sullen moods may lurk within, or be triggered by various midwinter elements including fading daylight, dropping temperatures, and drained colorless landscapes.

In many cases, in virtually every person to some degree, Dr Hungerman said these “winter blues” are most likely triggered by seasonal affective disorder.

More than a bad mood, but not clinical depression, SAD is a recognized medical condition, and “for diagnosis, you have to hit a number of criteria,” Dr Hungerman said. “By definition it’s seasonal and occurs mostly when the light changes.”

The SAD Association home page, sada.org.uk, explains that SAD “is caused by a biochemical imbalance…due to shortening daylight hours and lack of sunlight in winter.”

The affects are diverse, swinging from “seriously disabling” and preventing normal function to mild, “causing discomfort but not severe suffering,” according to SAD Association information.

Dr Hungerman explained, “Some people are absent, you can see it in their eyes. When light changes, it may affect their view of the world in a very negative way, and in the worst case they become depressed and life is lousy.”

As a psychologist concentrating on both mind and body, he discussed winter’s impact. “It’s monochromatic with the grays, and the green is gone and leaves are gone and we see a lot of dirt after snow fades. The world is slushy, dirty, dangerous.”

SAD occurs “when you cross the line from reaction to being controlled by it,” Dr Hungerman said.

What Can We Do?

Dr Hungerman said, “Some people can get the mood, but then get out of it.” Alternately, he also confessed that depression’s symptoms can be impossible to shake.

“Some people need help, they need treatment if they are that depressed. You can’t sit home and make yourself better and you need some help.”

For those able to “get out of it,” Dr Hungerman insisted, “You’ve got to get up off the bench and get yourself moving, that’s the antidote.”

Walk away from a sour mood, literally.

“How do you reverse it? Do some exercise, go for a walk,” he said. Most importantly Dr Hungerman said, “Alter your light; the worst light is florescent.”

Fluorescent lights, computer screens, and televisions all throw an illumination that can add to the doldrums, he said.

Light, temperature, color, and food are some triggers for the depression that sets in between September and April, with the roughest months being December, January, and February, according to the SAD Association.

Lack of sunlight also salts the wound. Many sources sell lighting to compensate for lack of natural sunshine. Dr Hungerman advises, “Get rid of the gloom, change the lights, they are sold for this disorder.”

Paul A. Fitch, MD, with Newtown Family Medicine, PC, concurs.

“Light helps,” he said, offering other suggestions to avert the blues such as “doing things like exercise, [and] eat well.”

SAD is “more of wanting to hibernate and sleep, if someone feels they’re less energetic and just want to sleep,” Dr Fitch said. The incidents are “fairly high, and people will say they have the ‘winter blues,’” he said.

Diet, a countermeasure, may also be an indicator of SAD.

Dr Hungerman said, “For many, eating patterns — starches, sugars, carbohydrates —along with shorter daylight hours and cold temperatures can all be depressives.

“Use light machines, vitamins, color,” to deflect depression. “Don’t pull down the shades and sit in the dark; your energy will decay physically and emotionally,” Dr Hungerman said.

Add a touch of color to your day, avoid the foods filled with sugar and starch, and make time for enough sleep and exercise, he advised.

Sandy Hook counselor Cheryl Schwartz also “sees evidence” of people suffering from SAD, she said.

She employs psychotherapy, light therapy, and as a last resort, medications. Light is a large factor in the mood disorder, she believes.

“Bright light treatment is shown to be effective, but ordinary light bulbs are not enough,” she said. Light boxes, sold in stores and online, are suggested. Essentially, light treatment tricks the brain “into thinking it’s spring or summer,” Ms Schwartz said.

Psychotherapy is effective, “but each person is different and [treatment] all depends on the depth of the problem. If these together don’t work, then I consider medication,” she said.

Symptoms are similar to depression, and include fatigue, helplessness, despair, irritability, anxiety, and professional diagnosis is important, Ms Schwartz said.

“It gives us a good idea it’s SAD if symptoms occur each winter for a couple of years,” she said. On further recommendation, she also advises people “not to run out and buy a light without proper diagnosis.”

She said, “Be evaluated, it could be something else and accurate diagnosis is the first step.”

Someone To Lean On

Although some people can block SAD, others succumb, “but you must be very compassionate about this,” Dr Hungerman said.

“Nobody has the real intent to hurt themselves, some maybe just give in to SAD,” he said.

Others may be predisposed to suffering through the burdens of SAD.

“There are people whose depression is created because they are not doing anything about it,” he said. Genetics and body chemistry may also play a role, but, “we don’t know. We don’t know if it’s an imbalance or genetic, we don’t know that much,” he said.

He adds one more remedy to his list of fruits in place of sugars, exercise, vitamins, and change in lighting. “Open up, expand,” he said. “If you haven’t, then call your family or a friend, go to church, sing, play some music, get some color in your house. None of this is a cure, but changing your rhythm is close.”

He explained, “You’re fighting the mood, you’re saying, ‘I’m going to feel better.’”

Dr Hungerman understands that people often recognize “they’re going to work in the dark, coming home in the dark.”

For this he has an elixir. “Use the start and finish of your day for something you like. Go for a walk at night; the winter nights are beautiful,” he said.

Sense of smell may also offer relief. “Light some candles, use aromatherapy or incense,” he said.

He also hinted that humor might diminish SAD feelings. “Look for pleasure, it’s good to laugh,” he said.

Finally, look at yoga, kick boxing, karate, running. “Do things with aggression,” Dr Hungerman said. He implied that those who kick box or exercise with punching bags for example, “don’t have SAD,” in his opinion, because, “they are ‘running’ their aggression. It alters the mood.”

Both Drs Fitch and Hungerman urged people to be aware. Those concerned about themselves or someone they know should get in touch with a doctor.

“A lot of people come in because others have noticed changes; listen to what people are saying to you,” Dr Fitch said.

Dr Fitch said, “Sometimes people say, ‘I’m tired, I have no energy,’ and that is a clue.” As a doctor, he would examine someone to rule out physical problems. “Then I’ll ask them is they’re feeling down, and that usually opens up the box,” he said.

For more information, visit sada.org.uk.

Michael Hungerman has a small, home-based practice in Newtown. He also works with The Institute of Healing Arts and Sciences, LLC, in Bloomfield and maintains a practice in New York.