As the hours of daylight decrease over the fall and winter months, millions of Americans may need to find alternative lighting options to battle the symptoms of Seasonal Affective Disorder (SAD), says a Ball State University psychologist.

SAD is a disorder associated with depression and related to seasonal variations of light. SAD has been linked to melatonin, a sleep-related hormone secreted by the pineal gland in the brain. This hormone, which may cause symptoms of depression, is produced at increased levels in the dark.

Phototherapy, or bright light therapy, is effective in battling the depression linked with the disorder, said Jay Zimmerman, associate director of Ball State's Counseling Center.

"There are specific lamps and light banks that can be purchased that give a full sunlight effect," he said. "If you work in an office with a window, leave the blinds open and sit next to the window so you can look out and let the sunlight into your eyes.

"One study found that an hour in winter sunlight was as effective as two and a half hours under bright artificial light," he said. "Also, if it is too cold to walk outside, find a place indoors where sunlight comes in and spend some time there taking in the sun during lunch or a break."

According to the National Mental Health Association, some of the symptoms of the disorder include:

• Regularly occurring symptoms of depression during the fall or winter months
• Symptoms have occurred in the past two years, with no nonseasonal depression episodes
• Seasonal episodes substantially outnumber nonseasonal depression episodes
• A craving for sugary and/or starchy foods

"It is important not to diagnose yourself," Zimmerman said. "A mental health professional or physician should be consulted. Symptoms can be linked to a number of other disorders. Medication and psychotherapy can be very helpful."

It is important not to confuse SAD with the normal ups and downs that may come as a result of major life changes, such as seasonal unemployment or starting or ending school, he said.

While women and young people are at the highest risk of the disorder, anyone may be affected. It is estimated that 25 percent of the American population suffers from mild winter blues and about five percent suffer a true seasonal affective depression. The worst months are January and February. 

(Note to Editors: For more information on how to deal with SAD, contact Zimmerman at jzimmerman@bsu.edu or (765) 285-1267.)