Defeating SAD (Seasonal Affective Disorder): A Guide to Health and Happiness Through All Seasons

by Norman E. Rosenthal

Dr. Norman Rosenthal, is the author of the bestselling Poetry Rx released last year to rave reviews Now in his landmark new book, Defeating SAD, Rosenthal, who first described Seasonal Affective Disorder (SAD) and is the foremost authority on the subject, offers an up to date guide to overcoming the miseries and that millions experience with the changing seasons. In his lively style, Rosenthal offers advice on how to identify, treat and overcome both winter and summer varieties of seasonal affective disorder, as well as the less severe yet bothersome winter blues.

Having pioneered the use of bright light therapy for SAD and relying on his decades of experience treating SAD patients Rosenthal offers strategies and techniques for defeating the condition, including cognitive-behavioral approaches, diet and exercise advice, medication and meditation.

Rosenthal’s warm and friendly professional style will leave the reader feeling as though he has been treated to a consultation with a consummate professional, who has fascinating insights into the condition. The book will help show how to optimize your health and well-being through the seasons.

Genres: Psychology, Nonfiction, Mental Health, Self Help, Health

238 pages, Paperback

Published August 15, 2023

About the author

Norman E. Rosenthal is the world-renowned psychiatrist, researcher, and best-selling author, who first described seasonal affective disorder (SAD) and pioneered the use of light therapy as a treatment during his twenty years at the National Institute of Mental Health. A highly cited researcher, he has written over 200 scholarly articles, and authored or co-authored ten popular books. These include Winter Blues, the New York Times bestseller Transcendence, and the national bestsellers The Gift of Adversity, and Super Mind. His latest book is Poetry Rx: How 50 Inspiring Poems Can Heal and Bring Joy to Your Life. Listed as one of the Best Doctors in America, he has practiced psychiatry for over four decades, and has coached people from all walks of life. Rosenthal has conducted numerous clinical trials of medications and alternative treatments, such as Transcendental Meditation, for psychiatric disorders. He and his work have been featured on Good Morning America, The Today Show, NPR and other national media.

Reviews

[Jerry (Rebel With a Massive Media Library) · Rating 4 out of 5]

Not my usual reading material, but I found this to be rather informative and well-written.

[panini :) · Rating 2 out of 5]

it was like fine I guess

[Arash Farzaneh · Rating 5 out of 5]

In this fascinating and resourceful book, world-renowned researcher, psychiatrist, and New York Times bestselling author Dr. Norman E. Rosenthal combines decades of research, studies, and experiences of SAD (Seasonal Affective Disorder) to give us not only a clear and nuanced description and understanding of this disorder but he also leaves us with various suggestions, treatments, and remedies for not only dealing and coping with it but to actually defeat and overcome it.

As a matter of fact, it was Dr. Rosenthal himself who put Seasonal Affective Disorder on the map despite and against criticism, incredulity, doubt, and reluctance from colleagues. Yet, as he explains, the moment he had made it on Jeopardy signaled a seismic shift in public awareness and consciousness. In fact, by researching, studying, and being able to better understand this condition, it becomes easier to recognize and control it. To make it simpler, Dr. Rosenthal has included a self-assessment tool in this book entitled SPAQ (Seasonal Pattern Assessment Questionnaire) where we can find out if we or our loved ones may indeed have this disorder.

One of the main treatments for Seasonal Affective Disorder is BLT, and it has nothing to do with the sandwich, but it stands for Bright Light Therapy. This treatment is helpful since one of the causes is a general lack of light, something that can be more prevalent in certain geographical areas as well as during darker and colder winter seasons. In fact, studies have shown that these light boxes can indeed be as effective as antidepressants in addressing and treating symptoms.

However, there are also other ways to treat SAD. Dr. Rosenthal explains that the best results are reached when we combine, assemble, and put together various approaches and methods. If we adjust and modify foundational habits and engage in healthy lifestyles and behaviors, such as good nutrition, enough rest and sleep, and exercise, and if we throw mindfulness and/or meditation into the mix, which can additionally help us to better manage life’s stressors and pressures, then we could improve our overall wellness and wellbeing. This holistic approach can then supplement and provide us with more tools in our toolbox when dealing with low mood and high stress, especially during certain seasons and time periods.

Interestingly, this book also contains various interesting tidbits, personal stories, and anecdotes that range from well-chosen quotes from various fields including literature, poetry, and philosophy as well as surprising historical examples like the French “bain de surprise” from the 19th century or the arctic reindeers from Scandinavia that resign and stand still during the winter season. All in all, this is a fascinating read that sheds light on this condition while also giving us the necessary repertoire and selection of tools to manage and hopefully defeat it.

[Rob Lieberthal · Rating 5 out of 5]

This book is an excellent resource for anyone who wants to learn more about seasonal affective disorder (SAD) and how to cope with it. It explains the causes, symptoms, and treatments of SAD clearly and engagingly. The author also offers practical advice on using light therapy, cognitive-behavioral therapy, diet, exercise, medication, and meditation to improve your mood and health through the seasons. The book provides detailed information on choosing and using a light box, where to place it when to use it, and what to expect from it. It also gives tips on how to plan your seasonal travel to avoid or minimize the effects of SAD.

The book is suitable for anyone who suffers from SAD or suspects that they might have it, or who wants to help someone who does. Family and friends of those whose mood changes with the season also may benefit. It is written in a friendly and compassionate tone that made it feel like I was having a conversation with a trusted expert. I highly recommend this book to anyone who is curious about seeking treatment for SAD, who needs to tweak their current habits, or who has an interest in the latest in SAD research.

[Brandi · Rating 5 out of 5]

This was a really good book and easy to listen to on audiobooks. The author is very current and makes reference to covid,blue light, and the latest research on popular antidepressants like Prozac and fluoxetine. There was another one he spoke of called welbutrin I might look into. I've always suspected I had SAD over the years, but it's not always cost-effective to go on a sunny vacation or move somewhere with lots of sun. I also liked that he spoke on summer SAD, I heard of it but never understood it, and he breaks it down. The author gave several coping mechanisms that I didn't know about and didn't use a lot of technical medical language, so it's easy to understand. I also liked his accent, too. I think he's from South Africa. Overall, this is an excellent book about SAD.

[Kate · Rating 5 out of 5]

Informative and a much needed update on Seasonal Affective Disorder. The author, Rosenthal, was actually the man who first "discovered" the condition or coined the name and its commonly used acronym, SAD. This book provides a number of studies that have looked at the condition and treatment responses. BLT or bright light therapy, is heavily emphasized, but also is the fact that SAD patients typically respond best to a combination of treatments. He provides a number of treatments backed by research that the reader can integrate themselves to antidepressants and therapy, which would require a professional. Of course everyone's condition varies. I would recommend this book to anyone who suffers from SAD or anyone who would like to learn more about the condition.

[Paula Learmouth · Rating 5 out of 5]

If you suffer from the 'Winter Blues' this book is for you. In this book you will learn the difference between 'Winter Blues' and SAD (Seasonal Affective Disorder). There is a Seasonality and the Seasonal Pattern Assessment Questionnaire that will help you decide if it is SAD that you have. It gives you advice on diet, exercises, light therapy, medication, and cognitive behavioural therapy, which will help. Dr Roesnthal has made this book easy to read and simple to understand. At the back of the book there are Notes and Index which makes it easy to find information on topics you are looking for. it would be a great sauce of information for anyone.

[Simon Shapiro · Rating 5 out of 5]

I don't have a severe case of winter blues. But this book alerted me to the fact that being affected by the seasons is on a continuum, and I've realized that I am affected by the changing light levels in Canada. The book is engaging, provides lots of food for thought, and has tons of practical suggestions on how to tweak your environment to make your life better.

[Zachary Ransom · Rating 3 out of 5]

I'd really give it 3.5. Very useful and informative regarding what Seasonal Effective Disorder is and how to treat it. It loses marks as it was a bit redundant and repetitive. Otherwise it was a great book and full of very practical and useful information. I particularly liked having product recommendations and guidelines for use being clear and present.

[Veronica Knudson · Rating 3 out of 5]

Easy to understand book about SAD and how to treat it. I will be buying the book because Dr. Rosenthal refers to graphs and exercises in the book that I am interested in actually seeing.
He refers to studies and statistics which were also more difficult to get while listening that I would like to see.

[Joni Aveni · Rating 3 out of 5]

I really didn’t learn a lot of new information about SAD that I hadn’t learned in his original book “Winter Blues” and I was disappointed that there was no mention of herbal supplements to help combat this disorder.

[Erik Nelson · Rating 4 out of 5]

I liked his writing style, it was clear, easy to follow and remember - I might get one of these light boxes next winter - I am starting to think it might work for me during short cloudy days to get some 10000 lux, even if I don't have SAD.

[Rosemarie · Rating 3 out of 5]

Ambivalent, see review on blog, 6th September 2023

[Mcat · Rating 5 out of 5]

A wonderful reference for those of us who suffer SAD. It’s very informative, yet full of Dr Rosenthal’s warmth and humor.

[Izzie Hough · Rating 4 out of 5]

Weird and unnecessary chapter on weight loss, but helpful info in other chapters.

[Shelly · Rating 4 out of 5]

Great information in an easy to read format. It has given me lots of practical advice on how to battle SAD in my life; I feel more informed and prepared.

[James S. · Rating 3 out of 5]

Doesn't really need a full book. Use light therapy, exercise, and CBT. There you go.

[Teresa mcgaha · Rating 2 out of 5]

I had high hopes this would give me tools to better manage sad. It discusses light therapy a lot and at times was repetitive

[Traceylee · Rating 2 out of 5]

Why

I thought it would talk more about mental health tips for this but it was mainly about lights to buy.

[Hannah · Rating 2 out of 5]

DNF - barely covers “Reverse SAD/Summer SAD” despite saying it covers this. Quite generic standard advice which could be obtained via a quick google search

[Madison Holden · Rating 3 out of 5]

I wasn’t a huge fan.