Anchorage Daily News

"A place of violent extremes -- the longest and shortest days, the harshest winters and most dazzling summers -- Alaska is a giant living laboratory for the study of light and temperature, the two greatest environmental influences on living things."

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-- Winifred Gallagher,

"The Power of Place"

If getting up in the morning is difficult come winter, you're not alone. If the idea of going out to a party or getting together with friends seems like a chore this time of year, that's not so unusual either. If the darkness makes you feel grouchy and the cold makes you grumble, guess what? You're not imagining it.

These and other signals that winter is not such a happy time are symptoms of Seasonal Affective Disorder, or SAD, a climate-associated disorder that was first introduced as a legitimate health issue in the early 1980s and has since been confirmed as a real problem for up to 10 percent of northern-region dwellers.

SAD, also known as the winter blues, is a mood disorder that can make a usually well-rounded person feel depressed, sleepy, listless and crave foods high in starch or sugar. It strikes mostly those who live in northern latitudes, and can make a typical Alaska winter seem gruelingly long. A less aggressive form of the disorder, called Subsyndromal Seasonal Affective Disorder, affects up to 20 percent of the population of northern regions.

The cause of SAD is not clearly defined, either, making treatment a rather hit-or-miss affair. According to the Mayo Clinic's Web site on the disorder (www.mayoclinic.com), SAD has been linked to a change in levels of melatonin (a sleep hormone) and serotonin (a brain chemical) and to a disruption of circadian rhythms. Age, gender and genetic background also seem to play a role.

So, what to do about this very real problem, which can disrupt an otherwise contented lifestyle?

There are different treatments, according to the American Psychiatric Association. For some people, the symptoms are so severe that hospitalization is required. For others, it just takes added effort to get through the winter.

Here are some tips, ranging from seeking professional help to battling the disorder on your own.

GET OUTSIDE

Easier said than done when you're feeling blue and lethargic, right? However, studies show that for those with mild cases of SAD, a little added exposure to sunlight at the height of a winter day may ward off those doldrums. Because the typical Alaska workday does not accommodate our changing daylight and temperatures, Alaskans often miss the sunshine altogether by arriving at work at 8 a.m., when it's dark, and leaving at 5 p.m., when it's dark again.

Carve out the lunch hour, if possible, to take a brisk walk with co-workers, especially if it's a sunny day.

EXERCISE

Physical activity increases the release of endorphins, and those endorphins are the warriors that ward off depression. Incorporate physical activity into your weekly routine not just for physical health, but for mental health as well.

Even more effective is physical activity out of doors, when the sun is out. Try cross-country skiing, running or even winter mountain biking. The sun may not feel warm, but at least it's sending some of those vital rays to your body.

GOT LIGHT?

The idea that the body needs light to function properly is not without merit. The use of light boxes or specially designed lamps has proven to be an effective, although sometimes inconvenient, way to reduce the symptoms of SAD.

Most users turn the light on in the morning and spend 30 to 60 minutes in front of it, reading the paper, eating breakfast, etc. Not just any light will do, either. These boxes put out much more light than the average bulb, and the intensity of the lights is measured in lux, or lumens per square meter. They can be purchased through pharmacies, or through one's health care provider. Another source locally is Alaska Full Spectrum Lighting (www.alaskafullspectrumlighting.com), which not only sells the light boxes, but also specializes in lamps and other more aesthetically pleasing models that can be incorporated into daily home and office life.

IONIZED AIR

Believe it or not, summer air is different from winter air. In the summer there are more negative ions (charged air particles) than in the winter. There are machines that can mimic the negative ions in the air, giving those who breathe them feelings more associated with summer.

The typical store-bought air purifier, however, does not provide enough of these negative ions to make a difference. Talk to a therapist to explore the used of a specialized negative-ion machine for clinical use.

ANTIDEPRESSANTS

For some, symptoms of SAD are so severe that medication is the best treatment. If getting out of bed is a challenge and irritability or sadness is affecting your day-to-day functions, the use of antidepressants, which increase serotonin levels, could help.

MELATONIN

This naturally occurring sleep hormone regulates circadian rhythms and sleep cycles in humans, and a disruption in its levels has been linked to the sad feelings associated with Seasonal Affective Disorder. Some specialists will prescribe doses of melatonin at a specific time of day to try to help patients get back on track.

THERAPY

Sometimes it just helps to talk to someone. Knowing you're not alone with this seasonal bully is often the help one needs just to get through it. In Alaska, many counselors, psychologists and psychiatrists treat patients suffering from Seasonal Affective Disorder.

In fact, if you're feeling like you might be experiencing the symptoms of SAD, the very first thing to do is see a medical expert. Visit your local practitioner to get a referral.

Freelance writer Melissa DeVaughn lives in Chugiak.

Do you have SAD symptoms?

If any of these symptoms sound familiar and are affecting your day-to-day life, seek medical help.

• sleepiness, inability to get up in the morning, lethargy.

• depression, sadness, feeling hopeless.

• Anxiety, withdrawing from social situations.

• loss of interest in activities you usually like.

• appetite changes, craving foods high in sugar and starch.

• weight gain.

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