Stave off the sadness that can become overwhelming if you're suffering from seasonal affective disorder by taking note of the following home remedies.
Soak up the morning light. Get as much natural light as possible between 6:00 A.M. and 8:00 A.M. Get outside and go for a walk, or at least sit by a window.
Eat foods containing the amino acid tryptophan. The carbohydrate craving common in people with this disorder is thought to be caused by decreased levels of the brain neurotransmitter serotonin. Since tryptophan is a precursor of serotonin, taking in more of this amino acid may increase the body's production of serotonin and help you feel better. Although there is no solid research that supports the benefits of eating tryptophan-rich foods, you might want to try eating more of these foods to see if your symptoms improve. Foods rich in tryptophan include turkey, milk, and egg whites.
Avoid self-medication with alcohol or caffeine. Caffeine may give you a brief lift, but it can also cause anxiety, muscle tension, and gastrointestinal problems. Alcohol, on the other hand, is a depressant, which can further exacerbate your low mood.
Engage in regular aerobic exercise. Again, we don't know for sure if exercise helps people with SAD, but some evidence suggests that it does. Aim to exercise outdoors in the early morning hours.
Eat lunch outside. If you can't get out in the morning light, at least get out on your lunch break. Even if it's cloudy, the natural light will do you good.
Maintain a regular schedule. Keep your body's clock in sync by rising and retiring at the same time each day, even on weekends or days off from work.
Let the sun shine in. Open the curtains, pull up the shades, and spend time in the sunniest room in the house.
Get yourself a box of light. One of the most effective treatments for SAD is regular (usually daily) exposure to a specially designed light box, one that provides enough intensity of light to positively affect SAD symptoms (the light needs to be at least 10 times the intensity of regular household or office lighting). Two variations on the basic light box are also available: a special light visor (you want the particles of light from a light device to actually enter your eyes) and a "dawn simulator," which is a light box that simulates sunrise by switching on when you awaken and growing brighter and brighter as the morning wears on. The amount of exposure time required each day can be as little as a half hour to as much as several hours, although you are encouraged to go about normal activities such as eating or reading during exposure time. Talk with your doctor about whether you should try one of these devices.
If possible, move to a sunnier climate. Most people can't just get up and relocate. But for those who can, moving to a sunnier area helps SAD symptoms disappear. Indeed, SAD rarely affects people living within about 30 degrees of the Equator.
Whether it's cutting back on caffeine and alcohol or moving to a sunnier place, there are several ways to decrease the effects of SAD. Whatever you do, be sure to seek guidance from a professional if the feelings of depression become overwhelming. If they are not severe, and instead just somewhat of an inconvenience, some of the natural home remedies listed in the next section may provide relief.
Getting Professional Help
If you're feeling the affects of SAD, see your doctor for a physical examination. Other health problems, such as an underactive thyroid, can cause SAD-like symptoms. If you get a clean bill of health, try the remedies discussed here. If they don't work, seek the help of a professional -- a psychologist, psychiatrist, doctor, nurse, or social worker -- who has experience treating people with SAD. You can ask your doctor for a referral to a SAD specialist, or you can check the following sources:
Your local medical school's department of psychiatry. The school may have researchers who focus on SAD.
The American Psychiatric Association, 1000 Wilson Blvd., Suite 1825, Arlington, VA 22209 or (www.healthyminds.org).
The book The Winter Blues by Norman E. Rosenthal, M.D. To find out more about his work, go to www.normanrosenthal.com.
The Society for Light Treatment and Biological Rhythms (SLTBR). While this is a nationwide professional society for experts in the field, its membership roster includes health professionals that are qualified to do light therapy. Write to SLTBR, 174 Cook Street, San Francisco, CA 94159, or visit www.sltbr.org.
The National Organization for Seasonal Affective Disorder at www.nosad.org.
The treatments you would most likely receive from a professional include light-box therapy, dawn-simulator therapy, and/or antidepressant medication.
