Every morning my alarm clock screams at me to start my day, and I slowly get out of bed, stretch and open my curtains. As I stand at my window, I fumble for my glasses and reluctantly open my eyes to the startling sight of complete darkness that greets me outside and makes me want to crawl back in bed.

Ah yes, winter in Seattle — nearly six months of rain, gloom, and for many people, Seasonal Affective Disorder (or as it is appropriately called, SAD).

Growing up in Seattle, I never knew about Seasonal Affective Disorder, and never thought twice about my changing mood and sleep patterns in the winter. The first time I ever heard of SAD, in fact, was several years ago when my roommate from sunny Miami experienced the symptoms of this disorder for the first time.

The symptoms of Seasonal Affective Disorder affect many people living in the Northwest. According to a November 2005 article in The Seattle Times, the symptoms of SAD include extreme tiredness and loss of energy, a loss of interest in normal activities, a desire to become isolated from friends, a craving for sweets and carbohydrates, weight gain and increased levels of pessimism and irritability.

Pessimism, lethargy and an extreme case of the munchies? Sounds like winter in the Northwest all right.

According to an Oct. 29 article in The Free Press, SAD occurs when a person does not receive enough light through their eyes every day due to the shortness of winter days.

When light enters the eye, it stimulates neurotransmitters, which reset our internal clock and help keep our sleep patterns regular. Less light means a harder time staying awake and functioning.

In addition to lower neurotransmitter stimulation, this lack of light makes your body think it is the middle of the night, and as a result, melatonin is produced in an effort to get you to fall asleep quickly. Melatonin is a hormone that regulates sleep cycles, and an increase of it can not only make it difficult to wake up in the morning, but difficult to stay awake all day.

SAD has become so common in Seattle that it seems to be built into the culture, which is why most people don't even realize that they may need help. It is not unusual to hear people making jokes about the "Battle of Seattle," as it is often called, or even just make simple small talk about it around the water cooler.

According to the Seattle Times article, almost 10 percent of Seattleites experience full-blown SAD. On top of that, up to 20 percent of Seattleites have a milder form of the disorder. This means that one-third of the city feels the effects of SAD every winter. With 30 percent of the population affected, its no wonder SAD has infiltrated Seattle culture.

For many, it isn't just a quaint part of local culture, but a serious problem. For these people, a solution for SAD takes a trained professional.

Unfortunately, instead of seeing a counselor, many people think that a quick and effective solution is to frequent tanning establishments. Unless this tanning establishment is sunny Bermuda, tanning will do little to cure SAD because it develops from a lack of light received through the eyes, not the skin.

Thankfully, besides a trip to sunny Bermuda, there are many ways to help yourself if you're feeling blue this winter.

Many experts simply suggest getting outside more. Even though the days are gloomy, spending more time outside increases the light that you are exposed to. Exercise is also suggested by many as a way to instantly feel better, as well as resisting the urge to eat sweets and an excess of carbohydrates. In the end, munching will not only contribute to typical SAD weight gain, but will also make you feel physically and mentally guilty.

While these self-help tips may make you feel temporarily better, the truth is that without professional help, severe SAD will stick with you until the sun comes out again.

The good news is that there is professional help a student or faculty member can receive for free on campus.

The Counseling Center, located in Schmitz Hall, is usually the first place many students go for counseling. It offers a wide array of services to the UW community, including help for SAD and other types of depression.

Hall Health is another convenient place to receive help on campus where a large mental health center provides exceptional (and usually free) services to the UW community. Hall Health has an informative Web site with great information on SAD, as well as a self-test that you can take to determine if you should seek help for your winter gloominess.

One amazing tool that both the Counseling Center and Hall Health have is free bright light therapy. During bright light therapy, students sit in a room lit by special and intense light bulbs. These bulbs mimic the effect of a bright sunny day (without the dangerous UV rays), and help students feel better in the dead of winter. According to the Hall Health Web site, bright light therapy has an 85 percent success rate, and when coupled with counseling, it can be the most effective way to treat SAD.

Please be happy and healthy this winter, and don't just accept the fact that you feel gloomy and tired. SAD affects every third person in Seattle, and getting help is quick, easy and may very well be the best thing you do for yourself this quarter.

• For more information, call the Counseling Center at (206) 534-1240, Hall Health at (206) 543-5030, or visit www.hallhealthcenter.com.

Reach reporter Sara Wilson at opinion@thedaily.washington.edu.