Treatments for SAD

A range of treatments are available for seasonal affective disorder. Your doctor will recommend the most suitable treatment programme for you, depending on how severe your symptoms are. Keep in mind that it may take a combination of approaches to manage the condition.

Light therapy

Light therapy involves sitting in front of a special lamp called a light box for about 30 minutes each day, and treatment usually continues from the time of year that symptoms begin and lasts throughout the winter months. The light from the box mimics natural sunlight and can help improve mood.

Light therapy has been shown to be effective in up to 85 per cent of SAD cases. Starting light therapy before the onset of symptoms in the autumn may even help prevent seasonal affective disorder.

Although side effects are rare, they can include blurred vision, headaches and eye strain. Avoid using the light in the evening as this can disrupt sleeping patterns by tricking your brain into thinking it’s daytime. The best time to use light therapy is in the morning.

Dawn simulation

Dawn simulation is another effective form of light therapy. Dawn simulators are like alarm clocks except that they use light instead of sound. Similar to sunlight, a dawn simulator comes on dimly about an hour before waking up time and gradually get brighter.

Cognitive behavioural therapy

Cognitive behavioural therapy (CBT) is a technique that alters negative thoughts to manipulate emotions and behaviours, like changing your thinking from “I hate winter” to “I prefer summer.” Because the focus is simply on proactively coping with wintertime, studies indicate that CBT may provide longer-term benefits as opposed to other treatments for SAD.

Antidepressant medicine

Traditional antidepressants such as selective serotonin reuptake inhibitors (SSRIs) are often used to treat seasonal depression. SSRIs work by increasing serotonin levels in the brain.

Seek out the sun

Getting as much natural sunlight as possible can help improve your symptoms. Try to get out during the day, and for at least 20 minutes every afternoon, when the sun is at its brightest. When you are indoors, sit near a window, and open the blinds or curtains to let in as much natural sunshine as possible.

Vitamin D

A recent study found a link between SAD and low vitamin D levels. Vitamin D levels decline in winter due to a decrease in outdoor daylight exposure. A vitamin D supplement may help improve your symptoms.