Seasonal Affective Disorder for Dummies

350 Pages·2007·1.69 MB·English

by  Laura L. Smith PhD

Seasonal
Affective Disorder
FOR
DUMmIES‰
by Laura L.Smith,PhD,and
Charles H.Elliott,PhD
Seasonal Affective Disorder For Dummies®
Published by
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Copyright © 2007 by Wiley Publishing, Inc., Indianapolis, Indiana
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Library of Congress Control Number: 2007935016
ISBN: 978-0-470-13999-8
Manufactured in the United States of America
10 9 8 7 6 5 4 3 2 1
About the Authors
Laura L. Smith, PhDis a clinical psychologist in
private practice in Corrales, New Mexico. She pro-
vides consultation to attorneys, school districts,
and governmental agencies. She specializes in the
assessment and treatment of both adults and
children with depression, anxiety, and other emo-
tional disorders. In addition, she’s presented on
cognitive therapy and mental health issues to
both national and international audiences.
Dr.Smith is coauthor of Anxiety and Depression
Workbook For Dummies (Wiley), Depression For
Dummies (Wiley),Overcoming Anxiety For Dummies(Wiley), Hollow Kids:
Recapturing the Soul of a Generation Lost to the Self-Esteem Myth (Prima), and
Why Can’t I Be the Parent I Want to Be? (New Harbinger Publications).
Charles H. Elliott, PhDis a clinical psychologist and a member of the faculty
at Fielding Graduate University. He’s a Founding Fellow in the Academy of
Cognitive Therapy, an internationally recognized organization that certifies
cognitive therapists. He has a part time private practice in Corrales, New
Mexico, that specializes in the treatment of anxiety and depression. In addition,
he’s written many articles and book chapters in the area of cognitive behavior
therapies. He’s made numerous presentations nationally and internationally
on new developments in assessment and therapy of emotional disorders. He’s
coauthor ofAnxiety and Depression Workbook For Dummies (Wiley), Depression
For Dummies (Wiley),Overcoming Anxiety For Dummies (Wiley), Why Can’t I Get
What I Want?(Davies-Black), Why Can’t I Be the Parent I Want to Be?(New
Harbinger Publications), and Hollow Kids(Prima).
Drs. Smith and Elliott are available for speaking engagements and workshops.
You can visit their Web site at www.PsychAuthors.com.
Dedication
To all our families and especially to Lauren, Alaina, and Carter.
Authors’ Acknowledgments
We want to thank our excellent editors at Wiley: Stephen R. Clark, Mike Baker,
and Carrie Burchfield, as well as our agents Elizabeth and Ed Knappman.
A special thanks to all the fine folks in Homer, Alaska, for their insights and
thoughts about SAD. This thanks includes the people at NAMI, psychologist,
Dr. John Gamache, and all the unsuspecting citizens we interviewed.
We also want to acknowledge Ricardo Castillo Ayuso, Lorena Gamboa
Ancona, and their wonderful students at the University Universidad
Autónoma de Yucatán for inspiration and enthusiasm.
We appreciate the hard work of Erika Hansen, future novelist and bibliogra-
pher extraordinaire. Thanks to Scott Love of Softek, LLC, for his usual care
and expertise in keeping our computers running. Similarly, we thank Howard
Eckstein of MCD Electronics, Inc. for explaining the technical aspects of light.
And Trevor Wolfe for his unflagging support as well as his translation skills.
To Doctors Brad Richards and Jeanne Czajka from the Cognitive Behavioral
Institute of Albuquerque, thanks for listening. We appreciate Dr. Brenda Wolfe
for her encouragement and collaboration on future endeavors. Finally, we
thank Frank Gonzales of the Center for Body-Mind Awareness for keeping
our bodies flexible and our minds focused.
Publisher’s Acknowledgments
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Cartoons: Rich Tennant
(www.the5thwave.com)
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Debbie Stailey,Director of Composition Services
Contents at a Glance
Introduction.................................................................1
Part I: Detecting and Dealing with SAD .........................7
Chapter 1: Opening Up the Curtains on SAD..................................................................9
Chapter 2: Is It SAD or Something Else?........................................................................17
Chapter 3: Who Gets SAD and Why?..............................................................................33
Chapter 4: Getting Help for SAD.....................................................................................47
Part II: Examining the Biological Treatments for SAD....61
Chapter 5: Shining Light on SAD.....................................................................................63
Chapter 6: Lightening Up Moods with Medications.....................................................77
Chapter 7: A Happy Diet for SAD....................................................................................95
Chapter 8: Alternative Treatments for SAD................................................................111
Part III: Shifting SAD Thoughts .................................121
Chapter 9: Exposing SAD Thinking...............................................................................123
Chapter 10: Brightening Up SAD Thinking..................................................................147
Chapter 11: Soothing the Storms Within.....................................................................169
Chapter 12: Handling SAD Stress..................................................................................179
Part IV: Changing SAD Behaviors ..............................193
Chapter 13: Sleep and SAD............................................................................................195
Chapter 14: Fighting SAD by Getting Moving..............................................................205
Chapter 15: Exercising into a Good Mood...................................................................221
Chapter 16: Feeling Good About Having Fun..............................................................231
Part V: Life after SAD...............................................241
Chapter 17: Reducing the Risk of Relapse...................................................................243
Chapter 18: Accepting Reasonable Sadness...............................................................257
Chapter 19: Living Happily after SAD...........................................................................269
Part VI: The Part of Tens...........................................283
Chapter 20: Ten Ways to Get More Light.....................................................................285
Chapter 21: Ten Quick Ways Out of a Bad Mood........................................................289
Chapter 22: Ten Ways to Help People with SAD.........................................................293
Chapter 23: Ten Ways to Help a Kid with SAD............................................................299
Appendix A: SAD Forms for You.................................305
Appendix B: SAD Resources for You ...........................315
Index.......................................................................317
Table of Contents
Introduction..................................................................1
About This Book...............................................................................................2
Conventions Used in This Book.....................................................................2
What You’re Not to Read.................................................................................3
Foolish Assumptions.......................................................................................3
How This Book Is Organized...........................................................................4
Part I: Detecting and Dealing with SAD................................................4
Part II: Examining the Biological Treatments for SAD.......................4
Part III: Shifting SAD Thoughts.............................................................4
Part IV: Changing SAD Behaviors.........................................................5
Part V: Life after SAD..............................................................................5
Part VI: The Part of Tens.......................................................................5
Icons Used in This Book..................................................................................6
Where to Go from Here....................................................................................6
Part I: Detecting and Dealing with SAD..........................7
Chapter 1: Opening Up the Curtains on SAD . . . . . . . . . . . . . . . . . . . . . . .9
Getting to Know SAD........................................................................................9
Finding Out What to Do about SAD..............................................................11
Using your mind to overcome SAD....................................................11
Tinkering with a SAD body..................................................................12
Making moves against SAD.................................................................14
Knowing when to get help...................................................................14
Going from SAD to Glad.................................................................................15
Chapter 2: Is It SAD or Something Else? . . . . . . . . . . . . . . . . . . . . . . . . .17
Uncovering the Type of Mood Disorder......................................................17
Dealing with major depressive disorder...........................................19
Riding the rollercoaster of bipolar disorder.....................................20
Adding in the SAD effect......................................................................22
Discerning What’s Not SAD...........................................................................24
Winter blues..........................................................................................24
Holiday blues........................................................................................24
Chronic blahs........................................................................................26
Grief and loss........................................................................................27
Stress......................................................................................................28
Diseases.................................................................................................29
Medications...........................................................................................30
Guarding Against Suicide..............................................................................30
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Seasonal Affective Disorder For Dummies
Chapter 3: Who Gets SAD and Why? . . . . . . . . . . . . . . . . . . . . . . . . . . . .33
Recognizing the Risk Factors........................................................................33
Gender and hormones.........................................................................34
Age..........................................................................................................35
Genetics.................................................................................................35
Moods and weather.............................................................................35
Feeling the Rhythm and Blues of SAD.........................................................37
Clocks, circuitry, and chemistry........................................................38
Months, seasons, and chemistry........................................................39
Stress, sickness, and chemistry.........................................................39
Locating the Latitude in Your Attitude........................................................40
Light and latitude.................................................................................40
SAD and latitude quirks.......................................................................42
Tales from the north............................................................................44
Making it through the dark days...............................................44
Seeking help for SAD..................................................................45
Getting too much of a good thing.............................................45
Chapter 4: Getting Help for SAD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .47
Determining the Help You Need...................................................................47
Going it alone........................................................................................48
Asking for help......................................................................................48
Figuring Out if You Need a Copilot...............................................................49
Finding Self-Help Options for SAD................................................................50
Choosing a Copilot.........................................................................................51
Primary care health practitioners......................................................53
Psychiatrists.........................................................................................54
Social workers.......................................................................................54
Clinical and counseling psychologists..............................................54
Counselors and psychotherapists.....................................................55
Other people with signs on their doors............................................55
Keeping Your Flight Smooth.........................................................................55
Assessing your self-direction..............................................................56
Assessing your copilot........................................................................56
Can we talk?.................................................................................56
Not that into you?.......................................................................57
Part II: Examining the Biological Treatments for SAD.....61
Chapter 5: Shining Light on SAD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .63
Good Morning Sunshine!...............................................................................63
Deciding to Lighten Up..................................................................................64
xiii
Table of Contents
The Nuts and Bolts of Light Therapy..........................................................66
Wishing you good lux...........................................................................66
Timing is everything............................................................................67
How much time does light therapy take?................................67
What time of day do I turn the lights on?................................67
What time of year should I try light therapy?.........................68
Types of lights.......................................................................................69
Fluorescent lights in a box........................................................69
LED lights.....................................................................................69
Dawn simulators.........................................................................70
Visors...........................................................................................70
Enhancing Therapy with Helpful Hints.......................................................71
The Dark Side of Light Therapy...................................................................72
Combining Lights with Other Treatments..................................................74
If Lights Aren’t Brightening Your Moods.....................................................74
Start earlier...........................................................................................74
Go outside.............................................................................................75
Brighten your home and/or workplace.............................................75
Figuring Out Costs and Insurance................................................................75
Chapter 6: Lightening Up Moods with Medications . . . . . . . . . . . . . . .77
Weighing the Pros and Cons of Meds..........................................................77
Perusing the positives.........................................................................78
Considering the cautions....................................................................80
Understanding How Antidepressants Work................................................82
Checking Out Medication Options for SAD.................................................84
Wellbutrin..............................................................................................84
Selective serotonin reuptake inhibitors (SSRIs)...............................87
Prozac and Zoloft........................................................................87
Other SSRIs with potential for SAD..........................................88
More medication choices for SAD......................................................89
Considering Golden Oldies...........................................................................90
Tricyclic antidepressant (TCA) medications....................................90
MAO inhibitor medications.................................................................91
Looking Beyond Typical Antidepressants..................................................92
Mood stabilizers...................................................................................92
Lithium.........................................................................................92
Other mood stabilizers..............................................................93
Atypical antipsychotics.......................................................................93
Chapter 7: A Happy Diet for SAD . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .95
The Mood/Food Connection.........................................................................95
Motivating Your Mind....................................................................................96
Calculating costs and benefits............................................................97
Making new associations.....................................................................99
Monitoring Food and Triggers....................................................................100