Latest / Silver FM 100.6 / Seasonal Affective Disorder is real. Here's how to get through it

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Seasonal Affective Disorder is real. Here's how to get through it · Silver FM 100.6

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  Speaker 2: Hey everybody, it's Mary Al. Seasonal affective disorder may not
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  Speaker 2: be your typical inspiration for a song, but when Maya
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  Speaker 2: was a teenager, she was trying to understand her feelings.
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  Speaker 2: That's Maya, who also goes by the name MXM Tune.
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  Speaker 2: She's a singer-songwriter from California. She doesn't use her last
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  Speaker 2: name publicly to protect the privacy of her family.
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  Speaker 3: I was feeling sad. Looking outside, seeing that the weather
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  Speaker 3: was really bad and that it was dark outside, like
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  Speaker 3: just lying there for hours and hours, not knowing how
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  Speaker 3: to get out of bed and move or do anything.
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  Speaker 3: And it just makes it really difficult to do basic
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  Speaker 3: normal things like getting up and going to eat a
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  Speaker 3: meal or going to drink water or even using the bathroom.
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  Speaker 2: And she wrote that song when she was a teenager,
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  Speaker 2: trying to understand her dark feelings during the winter. Being
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  Speaker 2: 16 at the time, Maya turned to social media.
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  Speaker 3: I went on Twitter and I was like, am I crazy?
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  Speaker 3: Because I feel really sad right now and the weather
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  Speaker 3: is really horrible and I don't like it. And people
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  Speaker 3: are like, that sounds like you have seasonal affective disorder.
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  Speaker 3: It's like sad and you should look into it.
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  Speaker 4: So I talked to my.
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  Speaker 3: Parents and they're like, yeah, that's also something that I
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  Speaker 3: experience and go through. And I talked to my friends
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  Speaker 3: and they're like, yeah, that's also something that I go through.
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  Speaker 4: And I just realized that.
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  Speaker 3: Everybody feels horrible weather outside also makes you feel horrible inside.
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  Speaker 4: And so that's how I kind of discovered it.
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  Speaker 2: On this episode of Life Kit, we are talking about
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  Speaker 2: seasonal affective disorder, or SAD. It's a type of depression
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  Speaker 2: that's related to the change in seasons. Maybe you've never
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  Speaker 2: put a name to why, come winter, you just wanted
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  Speaker 2: to stay under the covers all day, or you didn't
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  Speaker 2: want to meet friends, or just felt like you were
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  Speaker 2: in a fog. Reporter Kavitha Cardoza is going to explain
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  Speaker 2: why you might feel this way and share some simple
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  Speaker 2: ways to feel better and more like yourself.
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  Speaker 4: Dr.
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  Speaker 9: Norman Rosenthal is a clinical professor of psychiatry at Georgetown
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  Speaker 9: University School of Medicine. Years ago, he noticed feeling less
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  Speaker 9: energetic during the winter and began studying the problem in
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  Speaker 9: others who said they felt the same way.
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  Speaker 4: Just like the autumn leaves, they became depressed on schedule,
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  Speaker 4: people getting less energetic and feeling worse as the days
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  Speaker 4: got shorter. And then in the spring, all of that
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  Speaker 4: being reversed. So it seemed like quite a distinct syndrome.
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  Speaker 4: And that was our first study of seasonal affective disorder,
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  Speaker 4: which is what it became known as.
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  Speaker 9: He found about one in 20 people in the U.S.
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  Speaker 9: has seasonal affective disorder or full-blown winter depression. Feeling sluggish, depressed, oversleeping, overeating,
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  Speaker 9: you may gain weight and be disinterested in doing things
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  Speaker 9: you previously enjoyed. Many more have the winter blues. a
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  Speaker 9: milder version where you feel like basically a sadder, sleepier
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  Speaker 9: or slower version of yourself. One of Rosenthal's patients described
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  Speaker 9: themselves as feeling like a bear in the winter and
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  Speaker 9: wanting to hibernate.
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  Speaker 4: So if you feel any identification with a hibernating bear,
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  Speaker 4: think you might well have sad.
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  Speaker 9: But in spring, those symptoms go away and you start
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  Speaker 9: feeling like yourself again. Women are about three times more
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  Speaker 9: vulnerable than men. And the condition seems to be more
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  Speaker 9: common in the Northern Hemisphere. Rosenthal says mood disorders were
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  Speaker 9: called affective disorders.
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  Speaker 4: Affect is just another word for mood. And I thought, well,
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  Speaker 4: this is seasonal. And if we have seasonal affective disorder,
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  Speaker 4: it would be a snappy acronym, SAD. And that's what
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  Speaker 4: it's become known as ever since.
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  Speaker 9: So now we know what we're dealing with, let's talk
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  Speaker 9: about a game plan. Tick away one is recognize your
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  Speaker 9: symptoms and their seasonal pattern. A funny, well, not so
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  Speaker 9: funny story. A few years ago, I called a friend
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  Speaker 9: in January. I was in tears and she said, I
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  Speaker 9: was expecting this. And I said, what do you mean?
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  Speaker 9: And she said, Kavita, you always call me crying in January.
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  Speaker 9: It shouldn't have taken me years to connect my sadness
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  Speaker 9: with the seasons. Dr. Rosenthal says if every fall, when
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  Speaker 9: it gets darker earlier, you feel like things are getting
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  Speaker 9: more difficult.
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  Speaker 4: Ask yourself, does it get better in the bright days
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  Speaker 4: of spring and summer? And if the answer is yes,
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  Speaker 4: it's almost a diagnosis one can make on one's own.
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  Speaker 9: You probably have SAD. But a reminder, if you have
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  Speaker 9: any concerns, always consult a professional. Rosenthal says the change
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  Speaker 9: in seasons affect people along a spectrum, meaning some people
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  Speaker 9: don't feel different at all and some people are quite
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  Speaker 9: disabled by it.
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  Speaker 4: We've defined sad as being people who would go to
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  Speaker 4: a doctor because the problem was bad enough.
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  Speaker 9: There's been a lot of scepticism over the years about
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  Speaker 9: whether sad is a real disorder. Rosenthal says that's because
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  Speaker 9: it creeps up on you.
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  Speaker 4: For example, it might be a little bit serious in
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  Speaker 4: September and a little worse in October and a little
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  Speaker 4: worse in November. It's a little bit like the story
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  Speaker 4: of the frog in the bowl that keeps getting warmed
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  Speaker 4: up and he doesn't really realize that he's going to
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  Speaker 4: die of overheating because it happens so incrementally. That's how
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  Speaker 4: it is with SAD and the winter blues.
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  Speaker 9: But he says recognizing your symptoms and taking them seriously
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  Speaker 9: is critical. because SAD can be debilitating or worse. Takeaway
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  Speaker 9: two is let there be light, because light and not
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  Speaker 9: getting enough of it is at the heart of this disorder.
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  Speaker 9: Light is the main cue for when to wake up
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  Speaker 9: and when to sleep. It kind of acts as a
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  Speaker 9: universal synchronizer between all life. We'll talk more about that
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  Speaker 9: in a second.
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  Speaker 4: It turns out that a fundamental part of the physiology
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  Speaker 4: of this condition is that some people... just need more light.
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  Speaker 4: They don't seem as sensitive to light as other people.
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  Speaker 9: One often recommended fix for this is a sad lamp.
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  Speaker 9: Rosenthal says these lamps generate light that's far more intense
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  Speaker 9: than indoor lighting, about 10,000 lux, a measurement of light.
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  Speaker 4: I like fixtures that are a one foot up and down,
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  Speaker 4: one and a half foot across.
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  Speaker 9: He says this light is absorbed through the eyes, not
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  Speaker 9: the skin.
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  Speaker 4: And I never stare at the light. It's always coming
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  Speaker 4: down a little bit from an upper angle. I like
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  Speaker 4: the boxes that transmit the light downwards because that's how
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  Speaker 4: we evolved to see light, with the heavens above and
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  Speaker 4: the sun shining down so that it comes and hits
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  Speaker 4: the bottom part of our retina. The morning is often
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  Speaker 4: the best time, and the earlier the better.
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  Speaker 9: He says if you use the lamp for about 20
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  Speaker 9: to 30 minutes a day, you should feel a difference
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  Speaker 9: within two weeks. If you don't, return it. Recent studies
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  Speaker 9: suggest that the value of preventative light therapy is inconclusive.
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  Speaker 9: It's really a patient's preference whether to use it or not.
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  Speaker 9: But Rosenthal says it's still a common treatment for those
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  Speaker 9: with SAD because for some, SAD lamps can make a
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  Speaker 9: big difference. Like Isabella Harris, who's known as Iz in
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  Speaker 9: the vlogging world and lives in Virginia. She experiences SAD.
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  Speaker 10: As general fogginess and sleepiness.
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  Speaker 9: Most people go about their day normally with indoor lighting,
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  Speaker 9: but for people with SAD, that indoor lighting is the
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  Speaker 9: equivalent of darkness. Is bought a SAD lamp, as they're known,
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  Speaker 9: and the result was night and day.
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  Speaker 10: It's like what someone feels like when they jump into
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  Speaker 10: cold water, and it brings you to like a sharper
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  Speaker 10: alertness if I come in like feeling a bit foggy
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  Speaker 10: headed I'll turn it on and it functions a lot
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  Speaker 10: like taking a walk outside just like allowing my brain
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  Speaker 10: to wake up a little bit and that's probably not
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  Speaker 10: the clinical term but it feels like it's like waking
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  Speaker 10: up and on the days that I don't I noticed
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  Speaker 10: a significant difference in, you know, irritability and kind of
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  Speaker 10: just general hopelessness and definitely energy levels.
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  Speaker 9: And even if you do use a sad lamp, make
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  Speaker 9: sure you're still trying to get as much natural light
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  Speaker 9: as possible. Go outside even if you don't feel like it.
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  Speaker 9: Even when it seems overcast, you're still getting light from
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  Speaker 9: the sun. And remember, small things can make a difference.
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  Speaker 9: So trim any overgrowth around your windows and clean the panes.
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  Speaker 2: We'll have more Life Kit after the break.
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  Speaker 9: Tickle Weight 3 is being thoughtful and consistent about what
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  Speaker 9: you eat. Dr Rosenthal says people with SAD have a
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  Speaker 9: tremendous craving for carbohydrates.
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  Speaker 4: They crave sweets and starches. And needless to say, that
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  Speaker 4: puts on weight and they can't always take it off
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  Speaker 4: in the summer. So every year they're ratcheting up a
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  Speaker 4: little more, a little more, and it's a real problem.
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  Speaker 9: Emily Mnookian is a PhD and clinical researcher at the
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  Speaker 9: Salk Institute for Biological Studies. She says it's not just
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  Speaker 9: what you eat and how much, but when. To understand this,
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  Speaker 9: we need to talk about circadian rhythms.
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  Speaker 12: Circadian is just Latin for about a day. And so
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  Speaker 12: when we talk about circadian rhythms... It's referring to these
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  Speaker 12: 24-hour rhythms that we have within our body and kind
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  Speaker 12: of throughout biology.
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  Speaker 9: Think of every cell and system in your body as
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  Speaker 9: having a tiny clock. And each of these tiny clocks
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  Speaker 9: are on approximately 24-hour cycles. So a master clock in
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  Speaker 9: your brain has to coordinate and make sure they all
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  Speaker 9: work together. This circadian system essentially signals your body what
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  Speaker 9: time of day it is, what time of year it is,
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  Speaker 9: and helps match your behavior with the environment. Manoukian says
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  Speaker 9: people with SAD usually have a sort of delay in
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  Speaker 9: their circadian rhythm, meaning something's a little off.
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  Speaker 12: It might really be getting at that they're having a
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  Speaker 12: harder time coordinating their internal rhythms with the environment. And
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  Speaker 12: so as you start to not be able to re-sync
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  Speaker 12: every day, that can lead to kind of this misalignment
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  Speaker 12: of my body doesn't think it's time and now I'm
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  Speaker 12: forcing it to wake up.
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  Speaker 9: Manoukian says just like light... food is a strong environmental signal.
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  Speaker 12: If you're eating, your body thinks it should be awake.
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  Speaker 12: Eating is the biggest cue to your digestive system, to
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  Speaker 12: the rest of your body.
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  Speaker 9: So what does this have to do with SAD? She
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  Speaker 9: says when days get shorter, eating or not eating is
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  Speaker 9: a good way to signal all those tiny clocks.
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  Speaker 12: Able to coordinate your internal clocks with your environment can
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  Speaker 12: kind of help ease any burden that changes and seasons
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  Speaker 12: might have.
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  Speaker 9: Make sure to stop eating three hours before you go
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  Speaker 9: to bed so your body knows it's time to rest.
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  Speaker 12: By just controlling the time that you eat and say,
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  Speaker 12: keep it to a consistent 10 to 12 hours every day,
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  Speaker 12: you're now giving your body a really strong cue to
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  Speaker 12: tell it the time of day that it is, regardless
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  Speaker 12: of anything else that's going on.
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  Speaker 9: Takeaway four is get some exercise. Emily Mnookian says like
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  Speaker 9: light or food, it's another environmental cue that helps signal
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  Speaker 9: all those internal clocks what time it is.
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  Speaker 12: There's a lot more data coming out now on how
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  Speaker 12: physical activity actually affects your clocks. and how that feedback
• 14:25
  Speaker 12: feeds back on the master clock in the brain to
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  Speaker 12: be able to kind of coordinate your system.
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  Speaker 9: She says physical activity is a cue that says, wake up.
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  Speaker 12: And so by doing things like exercising, you know, during
• 14:38
  Speaker 12: the active time of your day can actually help your
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  Speaker 12: body again, know kind of what time of day it is, coordinate,
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  Speaker 12: you know, using all that energy and, you know, stimulating
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  Speaker 12: the brain to be awake to the right time of day.
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  Speaker 12: and then allowing your body to really rest in the evening.
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  Speaker 12: Really controlling those external cues allows your body to really
• 14:57
  Speaker 12: respond to the environment much better.
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  Speaker 9: If you work out indoors, Rosenthal says make sure you
• 15:02
  Speaker 9: put on that sad lamp for a twofer.
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  Speaker 4: I never work out indoors during the winter without having
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  Speaker 4: my light box on, and I would encourage other people,
• 15:11
  Speaker 4: especially those with this problem, to do the same.
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  Speaker 9: He says when it's cold and dark and you don't
• 15:17
  Speaker 9: feel energetic and aren't active... It's a vicious cycle.
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  Speaker 4: You don't feel like getting up in the morning, so
• 15:23
  Speaker 4: you pull the covers over your head, so you get
• 15:26
  Speaker 4: less light, so you feel more depressed, so you feel
• 15:29
  Speaker 4: even less like getting up. Whereas if you force yourself
• 15:33
  Speaker 4: to get up, then push yourself to do all these things,
• 15:37
  Speaker 4: then you can feel much, much better.
• 15:39
  Speaker 9: And feeling much, much better is the goal. Takeaway five
• 15:44
  Speaker 9: is to reduce stress. You may want to decorate a
• 15:48
  Speaker 9: room with bright colors and photographs that make you smile.
• 15:52
  Speaker 9: You may want to see a therapist and talk through
• 15:54
  Speaker 9: how you feel. You may want to try meditation. Rosenthal
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  Speaker 9: says the effects of practicing meditation and SAD haven't been
• 16:01
  Speaker 9: fully studied yet, but he believes it can help.
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  Speaker 4: What meditation does is it de-stresses you.
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  Speaker 9: He says seasonal affective disorder has three main causes. There's
• 16:13
  Speaker 9: a genetic component, a lack of light component, and their stress.
• 16:18
  Speaker 4: Stress is going to bring out the symptoms because if
• 16:21
  Speaker 4: you didn't have anything you had to get up and
• 16:23
  Speaker 4: do and you could lie around, it wouldn't emerge in
• 16:28
  Speaker 4: such a symptomatic way. But it's when you've got things
• 16:32
  Speaker 4: to do and you're feeling down and not thinking straight
• 16:36
  Speaker 4: and not feeling effective, that's when you can really feel
• 16:40
  Speaker 4: most depressed. So anything that reduces stress, which meditation can do,
• 16:46
  Speaker 4: can make a better adjustment to the winter.
• 16:50
  Speaker 9: Another thing you can do is make pleasurable plans, maybe
• 16:54
  Speaker 9: painting or dancing or meeting a friend. Because sometimes when
• 16:59
  Speaker 9: you plan to do something enjoyable and you make yourself
• 17:02
  Speaker 9: go through with it, in spite of everything, you find
• 17:05
  Speaker 9: yourself having a wonderful time. Maya says she doesn't wait
• 17:09
  Speaker 9: for occasions like a birthday or holidays to do something special.
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  Speaker 3: I think as people... I know for myself, at least,
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  Speaker 3: I spend so much time waiting for other people to
• 17:20
  Speaker 3: give me permission to be excited about things. And I
• 17:22
  Speaker 3: think that the moment where we can kind of choose
• 17:25
  Speaker 3: to make our own calendars and schedule something that genuinely
• 17:29
  Speaker 3: will bring us joy is a really big changing point.
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  Speaker 9: She celebrates the little things.
• 17:35
  Speaker 3: And so I try and make myself have things to
• 17:38
  Speaker 3: look forward to, whether it's like baking a pie on
• 17:40
  Speaker 3: the weekend or drinking a cup of tea every single day.
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  Speaker 3: And that fuels me a little bit more and feeds
• 17:46
  Speaker 3: me as a person when I'm not able to go
• 17:48
  Speaker 3: outside and feel fed by the world.
• 17:52
  Speaker 9: For Maya, an important form of self-care is songwriting. And
• 17:56
  Speaker 9: a few years ago, she released Seasonal Depression as MXM Tune.
• 18:00
  Speaker 13: She also accepts that for her, Winter will never feel
• 18:15
  Speaker 13: like summer.
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  Speaker 3: I think that's been something that I've also reminded myself
• 18:19
  Speaker 3: is that it's just an indication that the year is
• 18:21
  Speaker 3: passing by and that's okay. And reminding yourself that everything
• 18:25
  Speaker 3: is cyclical and, you know, it's bad right now, but
• 18:28
  Speaker 3: it will be good in the future.
• 18:29
  Speaker 13: Seasonal depression's got me sleeping off the days and I've
• 18:36
  Speaker 13: wasted all my time feeling great.
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  Speaker 9: We haven't talked about medications, mostly because, well, we're not doctors.
• 18:45
  Speaker 6: But Dr.
• 18:46
  Speaker 9: Rosenthal, who is, says a lot of people do really
• 18:49
  Speaker 9: well following these simple measures. But if you don't find
• 18:52
  Speaker 9: yourself feeling better or sad as interfering with your personal
• 18:56
  Speaker 9: relationships or work, he says medication can be very effective.
• 19:02
  Speaker 9: Keep in mind, none of this will make the disorder
• 19:04
  Speaker 9: go away.
• 19:05
  Speaker 4: But as Rosenthal puts it, It's not a cure, but
• 19:09
  Speaker 4: it's like if you do all the things I've said,
• 19:12
  Speaker 4: then sometimes the SAD dies of neglect.
• 19:23
  Speaker 2: Reporter Kavitha Cardoza. This episode of Life Kit was produced
• 19:34
  Speaker 2: by Andy Tegel. Our digital editor is Malika Gharib, and
• 19:37
  Speaker 2: our visuals editor is CJ Rikulan. Megan Cain is our
• 19:40
  Speaker 2: senior supervising editor, and Lauren Gonzalez is our executive producer.
• 19:45
  Speaker 8: Our production team.
• 19:46
  Speaker 2: Also includes Claire Marie Schneider, Margaret Serino, and Sylvie Douglas.
• 19:50
  Speaker 2: Engineering support comes from Sina Lefredo. I'm Mariel Segarra.
• 19:54
  Speaker 8: Thanks for listening.
• 20:04
  Speaker 14: Midlife brings a lot of changes. Your Turn with Alison
• 20:07
  Speaker 14: Aubrey is a new podcast to help you navigate the
• 20:10
  Speaker 14: twists and turns. From health and relationships to creativity and purpose,
• 20:14
  Speaker 14: we can help steer your next chapter. With Your Turn
• 20:17
  Speaker 14: with Alison Aubrey. Find it on the NPR app or
• 20:20
  Speaker 14: wherever you get your podcasts.
• 20:26
  Speaker 15: This is Terry Gross. When I was celebrating my 50th
• 20:30
  Speaker 15: anniversary hosting Fresh Air, I asked my guest, Roastmaster General
• 20:34
  Speaker 15: Jeff Ross, to roast me.
• 20:37
  Speaker 3: Terry Gross, a barely living legend.
• 20:43
  Speaker 15: Still at it. Listen to Fresh Air on the NPR
• 20:47
  Speaker 15: app or wherever you get podcasts.