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As someone who is affected by winter SAD (yes, there is a summer one, too), I know well that lethargic, down feeling this time of year brings. The following Mayo Clinic coping skills can help reduce SAD symptoms:
- Get outside in the early and sunniest parts of the day, exposing yourself to natural light.
- While inside, sit near sunny windows.
- If you vacation, head to a sunny climate.
- Decrease your intake of stimulants, such as coffee, and depressants, such as alcohol.
- Be consistent with sleep, getting adequate amounts, but not overdoing it.
- Try some light therapy.
- You can also try eating foods that contain the amino acid tryptophan (a building block for seratonin), such as turkey, cottage cheese, milk, and egg, to help increase your seratonin levels (low levels of seratonin are linked with depression).
Myself, I’d always wanted to try light therapy, but could never work up the gumption to fork over many hundreds of dollars for a mere ‘light’ when I had no idea if it would actually work for me. That is until I met someone who owned the small, portable Litebook Elite. After trying it out once or twice, I fell so in love with this book-sized light that I splurged and bought one.
Fortunately the Litebook is also one of the least expensive SAD lights on the market. And it comes with a carrying case and the International 100-240V Regulated AC power adapter, which has four slide-on plug heads so it can be used in various countries.
Canadians can purchase the Litebook at Orientations Nova. The cost is only about CAD $210, which includes taxes and shipping.
I’ve been using this ray of sunshine on dark days ever since. It comes with an internal battery, so is easy to take off-the-grid and use for a few days before it needs recharging. Because of its small size it’s easy to travel with, so you need never be without it.
And, boy, does it work. With just fifteen to thirty minutes of light exposure a day, I’ve noticed a considerable difference in my dark season spirits. Combine that with the occasional glorious day of natural sunlight and I’m downright cheery.
A SAD light is easy and safe to use if you follow a few tips:
- It’s important not to look directly into the light box.
- To allow light to enter your eyes indirectly, set the light at about 45 degrees from your midline while you read, work on the computer, or do something else that keeps you the correct distance from the light for the recommended amount of time.
- Don’t go over the recommended amount of light exposure per day or you may experience effects ranging from a mild headache or a ‘stinging eye’ sensation to the more extreme mania, which occurs rarely, in less than 1 percent of SAD light ‘over-users.’ Moderation is the key word.
- Note: Light therapy is not recommended for people with bipolar disorders, and can be a problem for some people with severe depression. If you have a history of SAD or mental illness and/or are on medication for depression or mood disorders check in with your health care provider before using a SAD light. Avoid if you are light sensitive or are on medications that can cause light sensitivity. If you have a history of eye disease or have recently had eye laser surgery it is important to check with your ophthalmologist before using.
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Photo Credit: Asif Akbar
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