Dancer’s Health * A Medical Resource
By: Wendy “Milena” Miklos, MD
Seasonal Affective Disorder,
There is Light at the End of the Tunnel
Many people report feeling sadder in the late fall and winter. Shortened daylight hours and colder temperatures are often to blame. Some people, however, develop a more intense sadness known as seasonal affective disorder or autumn-winter depression. It recurs in episodes, usually beginning in October or November and ending by February or March (possibly later if you live in the Pacific Northwest). Seasonal affective disorder is more common where the winter season is longer such as the far North. The disorder is believed to be caused by increased levels of melatonin, a hormone produced in the pineal gland in the brain.
Symptoms of seasonal affective disorder include a steady decline in interest of usual activities, withdraw and lethargy, oversleeping and overeating. These same symptoms, in turn, steadily resolve in the spring. However, some affected people experience a rapid swing with marked reversal of symptoms, also known as spring-summer hypomania.
The most effective treatment for seasonal affective disorder is phototherapy. This involves the use of artificial light in an enclosed room or space. Phototherapy mimics the longer days of summer. A few creative ways to produce this effect at your office or in your home is to use halogen bulbs. These emit white, crisp light and do not dim or yellow. If you find halogen bulbs too bold or expensive, accent lights are another alternative. These are upward pointing lights that use warm, white, compact fluorescent bulbs. They also easily plug into and illuminate dark corners. Lastly, using medium to large-size mirrors on an easel or a wall to reflect light and plants lends a brighter, "green" feel to a room.
Other treatments for seasonal affective disorder include either prescription anti-depressants or St. John's Wort. An exercise or dance program will also increase the level of natural endorphins. Since one may already be feeling less motivated than usual, it may be helpful to "schedule" sessions or buddy-up with a friend to sustain the program. Sugary foods, excess calories, alcohol, travel, partying or holiday stress all increase adrenaline and disrupt sleep. One can combat the effects by consuming food and drink in moderation, choosing small increments at a time, and by relaxing with music, by taking a walk, and by reading a book. If traveling far, allow more than one day to catch up on sleep debt. Here is one way I suggest putting the winter blues to use:
1. Listen to a CD you've been meaning to break out of its case.
2. Jot down ideas-in-the-rough onto paper; plan to polish these later.
3. Read about costuming ideas from your own library, a friend's source, or a public source (some libraries have some great finds on ethnic garb).
4. Rent or put in a video you haven't viewed or haven't watched in awhile. Add ideas for moves to your notes.
5. "Schedule" time to try out the new music and moves. Invite a friend over to share with your new material and expand on ideas.
