Pilots Prevent
November 9, 2021
The days are getting shorter as we march toward winter, and that means we have to make a concerted effort to stave off the winter doldrums. Seasonal Affective Disorder is no joke, but there are ways to minimize its impact. We asked Andrew Downs, professor of Psychological Sciences, for his advice on proactively protecting our mental health this winter.
1. With the change from Daylights Savings Times back to Standard Time, we hear talk of “Seasonal Affective Disorder (S.A.D).” What is S.A.D?
S.A.D is a type of depression that is triggered by a deficit of sunlight, such as that which occurs in the Portland area during the winter months. People who have S.A.D reliably feel depressed and fatigued during the winter and their depression typically lifts in the spring. It is not related to the amount of clouds and rain, but rather the amount of time the sun is above the horizon.
2. Are some people more susceptible to S.A.D than others?
People who have a personal or family history of depression may be more at-risk for S.A.D. In addition, the further away from the equator a person lives, their risk for S.A.D increases.
3. Will the special lamps being marketed for S.A.D, or additional Vitamin D, have a legitimate impact on those who suffer from S.A.D?
Phototherapy, where a person is exposed to full spectrum light, which mimics natural sunlight, for 30 minutes or so each morning is a proven effective treatment for S.A.D. Antidepressant medications also work for some people, but phototherapy seems more effective. I have not seen any clinical research trials supporting Vitamin D as a treatment for S.A.D., but it is used by some people and could possibly benefit them.
4. How are the symptoms of S.A.D affected by our routines associated with COVID-19 (i.e., masks, social distancing, vaccinations, etc.)?
Isolation and reduced opportunities to get outside, go places, and socialize could possibly increase one's risk for developing S.A.D., as well as other mental health challenges.
5. What can UP students, faculty, and staff do to perhaps avoid S.A.D as the winter months arrive?
Get outside every day during daylight hours for at least 30 minutes, even if the weather isn't great. Even if it's cloudy or rainy we are still getting the positive benefits of exposure to the sun when it is above the horizon. And it doesn't have to be 30 minutes straight. A 15-minute walk at lunch and another in the afternoon will do the trick.
Exercise is one of the most effective treatments available for depression, so make an effort to exercise for 30 minutes or more every day if possible, or at least most days. It doesn't have to be intense exercise, just some kind of movement that you enjoy and want to do consistently.
Schedule social activities and other fun activities when possible and honor those commitments to get out and do things you enjoy. Try to stick to a regular schedule, sleeping and waking around the same time most days.
Finally, phototherapy is a very reasonable and effective option for most people who know they are severely affected by the change in seasons.
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