Eddie Cochran used to sing about the summertime blues, but that's only because he wasn't aware that most people get the blues during winter. In fact, over 10 million Americans start feeling the onset of depression as soon as the skies begin to darken and the days shorten.

This type of depression, known as seasonal affective disorder (SAD), is well-documented and is a contributing factor to higher suicide rates during the winter months. Therefore, it's important that you find out what you can do about the winter blues. It might also not be a coincidence that we call SAD the blues. A recent study published in the October 2010 issue of the Proceedings of the National Academy of Sciences indicates that it's not just the lack of light that causes depression associated with the winter blues, but that it's specifically blue light. Findings suggest that it's blue light that affects the mind, body and behavior.

What is season affective disorder?
Also known as "winter depression" or the "winter blues," SAD is a recurring form of depression that hits around the same time each year. For most people, it strikes in the fall or winter and will not subside until springtime; it can occur in the summer months, but this is extremely rare.

Although the first SAD case was reported in 1845, it's only been officially labeled as such since the early 1980s. It is now recognized by the American Psychiatric Association as a bona fide illness, and is categorized as a subtype of major depressive episodes, provided that the pattern of depression and remission occurs during at least two consecutive years.
What are the symptoms?
Seasonal affective disorder is not easy to discern; however, there are a number of symptoms that, when combined, can be helpful in diagnosing the disorder. These include:

Sleep disorder: You are so tired that you must take afternoon naps. Furthermore, you oversleep but do not feel refreshed. You also feel lethargic, in the sense that you lack energy, are not productive and everything you do takes extra effort.

Physical ailments: You feel pain in your joints, have stomach problems, gain weight, and are more vulnerable to infections.

Depression: You are constantly sad, cranky and irritable. You withdraw from friends and family, and prefer solitude. You don't feel strongly about anything, while simultaneously experiencing feelings of guilt, anxiety and hopelessness.

Behavioral disorder: You can't get anything done, concentration becomes difficult, your appetite increases, you crave carbohydrates (pasta, sweets, bread), and you lose interest in sex.
What are the causes of the winter blues?
Due to the fact that seasonal affective disorder is a relatively newly discovered disorder, specific causes for it have yet to be found. Nevertheless, some hypotheses have been put forth.

First of all, lack of sunlight appears to be a crucial factor. It is believed that the increased darkness during the winter months forces the brain's pineal gland to secrete the sleep-related hormone melatonin, which may cause symptoms of depression.

Some scientists believe that the source of SAD could be found in a disturbance of the body's natural biological clock. These circadian rhythms could also be linked to problems with the regulation of serotonin neurotransmitters in the brain.

Who can be affected?
As men, you can breathe a sigh of relief, because the majority of people diagnosed with SAD are women, leaving 10% to 40% of the pie chart to men. Most people who suffer from winter depression are in their 30s, and the risk of developing it decreases with age.

People who work indoors, and those who work nights and sleep all day, are more at risk of developing SAD.

The further you live from the equator, the more chances you have of getting SAD. So, people living in Scandinavian countries are especially known to develop winter depression.
What are the treatments?
Because winter is long, especially for those who suffer from SAD, here are some treatments you can try:

Use light therapy: This treatment attacks SAD at the very source by exposing you to a dose of either natural sunlight or powerful artificial lighting, such as those lights usually reserved for growing plants in greenhouses. Tanning beds do not count as light therapy because their source is high in ultraviolet rays and thus can do more harm than good.

Watch your diet: Stick to a low-fat diet. Remove caffeine, refined sugars and flours from your eating habits.

Use herbal remedies: There are a number of natural remedies that can be beneficial, including St. John's Wort and mustard flower essence. In addition, a daily multivitamin that includes vitamin B and magnesium can alleviate the symptoms.

Reduce stress: Performing relaxing techniques, such as breathing exercises and yoga, and eliminating your main social or financial causes of stress can considerably ease the effects of SAD.

Exercise: The idea here is to allow your body to take in more oxygen, so jog, pump iron or take long walks.

Go outside: Again, never underestimate the power of oxygen. 30 minutes each day in the open air, especially if there's sunlight, will do wonders for you.

Take antidepressant drugs: As a last resort, drugs such as lithium will enhance the levels of neurotransmitters in your brain and treat your SAD symptoms chemically.

Plan activities: Plan activities that will last through the fall and into the winter. Such regular activity will help prevent you from becoming depressed and will allow you to feel more in control of your life.
get a grip
Now that you are more familiar with seasonal affective disorder, you're in a good position to judge whether you're at risk and can take the necessary steps to rectify the situation.

The best way to prevent SAD is by making sure you get as much exposure to sunlight and exercise as possible. All the same, be aware that SAD can be difficult to distinguish from major depression, so you may want to consult your physician. Now don't get SAD, get glad! Sorry, couldn't resist...