Washington Lawyer - November/December 2024 - 9

TOWARD WELL-BEING
Are You Sad?
It Could Be SAD.
By Denise Perme
A
utumn arrived on schedule,
bringing cooler weather
and fewer hours of sunlight.
While many people
welcome the season's lower temperatures,
the darker days can be
challenging.
The decrease in daylight hours has a biological
impact on the body, and for some individuals,
it can usher in the symptoms of a mood disorder.
Seasonal affective disorder (SAD) is an episodic
mental health condition typically symptomatic
in fall and winter. Although the cause
of SAD is not entirely known, researchers have
linked the decrease in light and shifts in our internal
" clocks " to a change in serotonin and
melatonin levels that may trigger SAD for some
people. Those who have major depressive disorder,
bipolar disorder, or relatives with SAD are
at increased risk.
Despite its catchy acronym, this cyclical mood
disorder should not be underestimated. More
than just " winter blues, " SAD is a serious condition
that causes depressed mood, sleep disturbance,
eating changes, and less energy. These
symptoms cause sufferers to sleep longer in
the morning, eat more carbohydrates, and gain
weight. Along with the physical challenges,
people with SAD struggle daily with difficulty
concentrating, hopelessness, and loss of interest
in activities they previously enjoyed.
The shame and low energy that accompany
the condition can cause people with SAD to
limit social activity, contributing to isolation that
worsens depression, creating a downward spiral.
At a time of year when many families and friends
celebrate winter holidays, it can be difficult for
those with seasonal depression to muster the
energy for festive get-togethers.
Pressure to complete to-do lists, attend holiday
parties, and be cheery can sap their limited energy,
turning the holiday season into a burden.
For lawyers, it can be additionally challenging to
manage their practices and help their clients.
I recently talked with Dan Lukasik, judicial wellness
coordinator for the New York State Office
of Court Administration and creator of the
website Lawyers With Depression. In his hometown
of Buffalo, New York, he connects with
attorneys who have seasonal mental health
challenges. " We talk about it in Buffalo like in
any northeast city. I've heard many lawyers say,
'I gained 10 pounds, I have a lot less energy,
I'm dragging,' " Lukasik says. Already at higher
risk for mental health conditions, lawyers might
be prone to winter depression because they
work long hours, sometimes starting when it's
dark in the morning and ending long after the
winter sun sets, says Lukasik. Since severe
symptoms of depression can interfere with a
lawyer's ability to maintain standards of practice,
it is important to access available resources
for help.
Lukasik, who facilitates depression support
groups for lawyers, advises attorneys to contact
their lawyer assistance program and primary
care physician as first steps in addressing SAD.
These professionals can rule out physical conditions
and screen for depression. They can help
develop a treatment plan, which may include
daily morning exposure to a therapeutic bright
light box, the go-to treatment. Diagnosed with
depression 20 years ago, Lukasik purchased
one in the fall of 2020 during the COVID lockdown.
" I
started using my light box as the season
changed, and I noticed a dramatic difference
and impact in my mood, " he says. He suggests
asking one's doctor for light box recommendations
because not all units available online produce
therapeutic levels of light, measured in
lux. For SAD, the recommended light box exposure
is 10,000 lux. Psychotherapy is helpful as
well, Lukasik says, even if only during acute
phases of SAD.
In addition, Lukasik takes a cue from Scandinavians,
who experience long winters yet " ironically
are among the happiest people in the
world. " He tries to adopt their mental attitude
and actions during the long Buffalo winters.
" They celebrate winter, which is different than
how we usually react here. We dread it - at
least I used to, " Lukasik says.
He follows their practice of creating coziness
in the home to reduce his symptoms of SAD.
Hygge in Danish, or koselig in Norwegian, roughly
means cozy, and it is the joy of cultivating a
comforting environment that helps Scandinavians
stay happy and healthy during the darkest
months. Lukasik greets the season with koselig,
hanging his daughter's winter paintings and
making steaming pots of his grandmother's
borscht. He also schedules regular sauna sessions
at his gym and bundles up for daily walks
outside, especially when it's sunny.
Daylight saving time, the much-maligned and
arguably unhealthy clock-changing routine,
ends on November 3. Maybe it's time to treat
yourself to some new candles; find your fuzzy
socks, soft blankets, and hot chocolate recipes;
and create a koselig vibe in your home to welcome
winter.
Denise Perme is associate director of the D.C. Bar
Lawyer Assistance Program.
If you would like a free, confidential evaluation
for seasonal affective disorder, please
email lap@dcbar.org. For additional information
about how to address seasonal
mood changes, check out the Bar's Toward
Well-Being podcast.
NOVEMBER/DECEMBER 2024 * WASHINGTON LAWYER 9
Washington Lawyer - November/December 2024

Table of Contents for the Digital Edition of Washington Lawyer - November/December 2024
