Avoiding winter depression

  • Published
  • By Airman 1st Class Yash Rojas
  • 354th Fighter Wing Public Affairs
EIELSON AIR FORCE BASE, Alaska --  In certain parts of the planet climactic changes take a toll on local inhabitants in the form of seasonal affective disorder. The Iceman team is no stranger to the effects of this harsh environment, often enduring cold, dark winters with as little as three hours of sunlight.

SAD is considered by the medical community to be a type of depression, but is sometimes overlooked as its mild symptoms often go unnoticed.

According to Janneane Moody, 354th Medical Operations Squadron health and wellness center chief and promotion manager, approximately 20 percent of people within affected populations experience symptoms of SAD. This means as many as one in five Alaskan residents may be suffering from this disorder.

Common signs include a growing need for sleep, increased appetite and irritability, weight gain and lack of energy. This may sound like nothing more than the disadvantages of living in a cold, dark climate, but are actually the affects of SAD.

Left untreated this condition can lead to more sever forms of depression. This is why HAWC staff emphasizes utilizing resources available to help Airmen combat the affects of SAD.

Paying close attention to daily habits may help determine if you have SAD. It is better to check than let winter depression remain untreated.

"[Airmen] need to stay observant over their diet and activity," said Moody. "They can keep a food diary to document their eating habits."

By having detailed record of your diet you can observe significant changes in your appetite. Establishing an exercise routine is recommended -- dress warm when participating in outdoor activities and be sure to hydrate -- to maintain health and wellness.

Light therapy is used to absorb light, natural or artificial and is considered one of the best ways to combat winter depression, said Moody.

"Every little bit helps, even if Airmen are only finding a few minutes in their busy schedules to get some much needed sunlight," said Moody.

Happy lights are located at the Eielson Medical Clinic, the HAWC, the library, lodging, ski lodge and youth center. Several of these locations have more than one happy light and provide Airmen a way to protect themselves and loved ones against SAD.

"It is very important for people to make sure they position themselves 12 to 14 inches from the happy light and allow the light to penetrate their pupil," Moody said. "The pupil is the most absorbent part of your body in regard to light therapy."

In a case study from Winter Blues written by Norman Rosenthal, psychiatrist and scientist, an individual required no more than six hours of sleep in late spring, however, in winter her sleeping pattern changed dramatically increasing to as much as 12 hours of sleep.

As stated in Winter Blues, her personality would take a complete turn. She would spend the morning crying and later take a nap. The patient would not drive her car, seldom leave the house nor answer the telephone. The condition may appear very similar to depression.

"People need to know that every winter is different," said Moody. "They often become overconfident thinking that because they've been here three years they have nothing to worry about."

"I think this is the danger zone where people become too comfortable and forget just how debilitating depression really is," she added.

The weather is certainly out of Airmen's immediate control; however, with the right precautions SAD is preventable. Each winter is different and Airmen have to adjust to make sure they are not severely affected.