Fighting Winter Blues With Light Therapy

Every October as the clocks are turned back, Jose Balido notices that his mood changes, almost as if his body were going into hibernation.

His limbs are heavy and he has trouble moving around. Simple household chores like loading the dishwasher seem "insurmountable," he said. But when spring arrives, the lethargy lifts.

"It took me a while to realize what it was," said Balido, owner of a travel social network site, Tripatini. "I was cranky, short-tempered, depressed, feeling hopeless and having difficulty concentrating."

Balido, 51, was diagnosed a decade ago with seasonal affective disorder or SAD. The condition affects 62 million Americans, according to Michael Terman, director of the Center for Light Treatment and Biological Rhythms at Columbia University and a leader in the field.

About 5 percent of the population experiences the most severe symptoms of SAD -- depression and hopelessness -- while another 15 percent have the so-called "winter blues" or "winter doldrums."

The vast majority never fall into full depression, according to Terman, but "plod through winters with slowness and gloominess that takes effort to hide from others."

Two decades ago, SAD was identified as a legitimate disorder by the National Institute of Mental Health. Since then, the treatment of choice has been light therapy.

Balido, who lives in Miami, sought help from Terman and now undergoes light therapy. He sits in front of a daylight simulator for a half an hour each morning before 10 a.m.

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"Within two or three days, the difference was mind-blowing," he said.

The standard treatment for SAD is 30 minutes of 10,000-lux, diffused, white fluorescent light, used early in the morning. About half the patients are helped quickly -- and when treatment is tailored to a person's individual wake-sleep cycle, remission can climb to 80 percent, according to Terman.

This year, a utility company in the northern Swedish town of Umea installed ultraviolet lights at 30 bus stops to combat the effects of SAD.

"We wanted to celebrate the fact that all our electricity comes from green sources and we wanted to do this in a way that contributed to the citizens in one way or another," said Umea Energi marketing chief Anna Norrgard in an email to ABCNews.com.

"As it is very dark where we live this time of year, a lot of us are longing for the daylight," she said. "A lot of us are also a bit more tired this time of year and I would also say we sleep a little bit more. ...We wanted to give the citizens of Umea a little energy boost, to be more alert."

The town is located about 400 miles north of Stockholm. In December, the sun rises at about 10 a.m. and sets around 2:30 p.m. Some towns north of the Arctic Circle have no daylight for several weeks in the winter.

Geography has a strong influence on the prevalence of SAD symptoms, according to Terman.

"The common wisdom is that it's worse the farther north you live, because winter days are so much shorter," he said. "Not so simple."

Columbia research shows that in North America, the incidence of SAD rises from the southern to the middle states, but levels off and stays bad from about 38 degrees North latitude (near such cities as San Francisco, St. Louis and Washington, D.C.) up through the northernmost states and Canada, according to Terman.

But the problem becomes "more severe" at the western edges of the northern states and provinces.

"This important finding reveals the underlying trigger for relapses into winter depression, since the sun rises an hour more later at the western edge of a zone," said Terman, whose book, "Chronotherapy," looks at the phenomenon.

Esther Kane, a clinical counselor from Vancouver, Canada, said her practice is filled with patients as the long days descend on British Columbia.

Source: http://abcnews.go.com/Health/light-therapy-helps-winter-blues-sad-swedish-bus/story?id=18036009

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