It’s that time of year again. The clocks have been turned back an hour. It gets dark earlier. As the winter season progresses, it will remain dark longer. The changing of the seasons, along with a man-made manipulation with the time of day can be detrimental to your health, physically and mentally.
It seems that people may have a tendency to feel depressed after the clocks have been turned back. One theory is that the circadian rhythm is disrupted by the lack of sunlight, which brings on depression. This feeling of depression could also be chemically enhanced by reduced levels of Melatonin, Serotonin and vitamin D, all of which individuals receive from exposure to sunlight.
The feeling of depression could also be a byproduct of just not getting outside as much in the winter and enjoying outdoor exercising and “fresh air”.
Do you experience the feeling of depression or sadness in the fall and winter? An official name for this condition is Seasonal Affective Disorder. It isn’t entirely understood why it happens, but the theory is that an interruption in an individual’s biological clock along with a disruption in the chemical balances caused by lack of sunlight may be contributing factors.
I think there are currently studies being conducted to see whether using artificial light sources and vitamin supplements, like vitamin D3 can help lift people out of the “Winter Blues”.
If this is something you experience please post some of the ways you get out of your “seasonal Funk”.
A SAD Situation
Doc’s Contributions
Interesting material from our Network Journalist, our editor-in-chief, thank you very much – Bill! Last year, in December, Bill journaled about this topic. This time I thought I would chime in with two of our ARMOR elements: Modulation and Observation. The two are concerned primarily with neural transmission and circadian rhythms, respectfully, in support of protocol efficacy. Apparently, over recent years, there has been a lot of focus on production and release of melatonin, cued by cycles of sunlight which influence sleep cycles and circadian rhythms. Essentially, the interplay within our neural chemistry and our environmental cues and triggers has a lot to do with governing an addiction too. Inherent systemic synchronizing of our perceptions, our beliefs, and our behaviors is designed for achieving optimal health and well-being. That is in the absence of an addiction disorder, of course. When we succumb to an addiction, this inherent synchronizing malfunctions by attempting to satiate an insatiable and delusional need. Addictions are not necessary components of our survival mechanisms, only perceived as such, so mixed messages get sent back and forth. Let’s look for similarities in constructs while considering our responses to the Winter Blues.
Sleep Foundation’s research recently posted: “Darkness prompts the pineal gland to start producing melatonin, while light causes that production to stop. As a result, melatonin helps regulate the circadian rhythm and synchronize the sleep-wake cycle with night and day” (Eric Suni, 7 Oct 2022), in collaboration with Alex Demitriu, Psychiatrist. Notice some interesting operant and classical conditioning going on here. There are similarities to aspects of addiction formation and addiction remission.
Consider mood disorders briefly: Apparently, Seasonal Affect Disorder (SAD) is more of an extension of other Bipolar and Depressive Disorders. The Winter Blues, on the other hand, are commonly understood and experienced and increases as distance from the equator increases. SAD is a lot less prevalent, and less understood, although similarly consistent with experiences of the Winter Blues. The DSM-5 identifies it as a type of depression. A Medscape article, notes differences in both expression and treatment. For instance, addressing symptoms of SAD during its summer phase is imperative for favorable outcomes when treating winter phases. Experiences of the Winter Blues, which appear more regularly and frequently, are unrelated to summer phases. Now, one might think that suicide rates are highest following fall’s light-cycle-transitions; yet they are actually higher during springtime’s light-cycle-transitions. Treatment for Depression and Bipolar Disorders revealed this connection helping discern differences. For those of us struggling with an addiction, especially during early remission, even the Winter Blues can exert powerful influence over our perceptions of risk-factors associated with otherwise healthy decisions.
In closing, clearly, the melatonin molecule is one of many governing internal dynamics during our adaptations to varying durations of sunlight. And again, with respect to our Modulation element of an ARMOR Program, it is this interplay between operant and classical conditioning that sheds light on how one tiny molecule, or class of substance, (in this case melatonin) can incite an entire cascade of thoughts, feelings, and behaviors. Furthermore, via the Observation element of ARMOR, we see the value of tuning into and being mindful of our environmental cues and triggers, while synchronizing with our Circadian Rhythms. Before you go, note the Vibrational Tapestry at play: almost a year ago Bill wrote on this topic, and on that same day, the Medscape article posted in support of this year’s entry.
Also, I’d like to add another interesting coping strategy I am experimenting with this season. Free from previously prescribed medications for treating a Bipolar Disorder, I feel comfortable enough to explore St. John’s Wort again. I use the natural dried herb, a teaspoon or so, and mixed it in with my boiling tea bags. After straining into my cup, add a little lemon and maple syrup or honey or both. So far so good. Because I already make it a point to bare the cold and gather some sunlight shirtless most days, I may be fine without the light therapy.
References
Suni, Eric, (7 Oct 22) in collaboration with Alex Demitriu, Psychiatrist. https://www.sleepfoundation.org/melatonin
Medscape Article: https://reference.medscape.com/slideshow/seasonal-affective-disorder-6007256#4
S Nassir Ghaemi, MD | December 21, 2021
Professor of Psychiatry, Tufts University
Lecturer on Psychiatry, Harvard Medical School
Clinical Web site: www.psychiatryletter.net
Cambridge, MA