How to Treat Winter Blues or SAD

You should see a doctor if you suspect you have seasonal affective disorder, or SAD, especially if severe symptoms are affecting your daily life. While you're waiting to see the doctor, or in addition to any medications or treatments your doctor may prescribe, there are a number of steps you can take to improve symptoms. The idea behind most home treatments is to increase the body's production of serotonin and melatonin, two hormones that are vital to your feeling of well-being.

Things You'll Need

• Light therapy box
• Multivitamins that include Vitamin D

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Instructions

• 1

  Spend time outside. Sunlight is one of the best treatments for SAD. Even when the sky is overcast or the weather is gloomy, the natural light can still do its job and help relieve symptoms. Morning, or just after waking is the best time to bask in sunlight if you are fighting SAD. Most experts, including those at the Mayo Clinic, note that the sooner your body is exposed to sunlight upon waking the more effective it is as a treatment. Getting outdoors has other benefits too. Fresh air and spending time in a park or other natural setting has been shown to lift your mood, clear your mind and make you more productive, even when you aren't suffering from SAD.

• 2

  Get light box therapy. Time spent outdoors is not enough for many SAD sufferers. The most common treatment, because of its effectiveness, is light box therapy. Check with your doctor to create your own personal light treatment therapy regimen. Most patients need 20 to 30 minutes each morning near a special light designed to increase melatonin and serotonin production without exposing the body to harmful ultraviolet (UV) rays. Light boxes designed specifically for the treatment of SAD are available from medical supply stores and online for home treatment. Follow your doctor's recommendations, but also look for light boxes that emit at least 10,000 lux (a measurement of light intensity) and include a filter that blocks UV rays.

• 3

  Open the curtains. As much as possible, keep blinds, curtains and other window coverings open and sit and work near the windows. Light from windows is not as beneficial as getting outdoors or light box therapy, but it still counts toward daily light exposure and can make a difference in your mood. Consider adding skylights or additional windows if your home is dark, or ask to sit closer to a window at work, if possible.

• 4

  Exercise regularly. Try to get in at least 30 minutes of exercise a minimum of three times a week. The specifc type of workout is not important. The idea is to simply get your body moving so it will release additional feel-good hormones like serotonin. An outdoor workout, such as walking, jogging, hiking or biking can double the benefit by increasing your time in natural light. Benefits of exercise also go far beyond treating SAD, but those benefits can also help you in the fight against the disorder. When you look and feel your best, it's easier to take action to help yourself.

• 5

  Take your vitamins. Vitamin D is especially important for SAD patients. While Vitamin D alone won't successfully treat SAD, it is effective when combined with light therapy. In addition, B vitamins are known mood enhancers, even for those not suffering from SAD. Like exercise, benefits from vitamins that don't directly combat symptoms still help by improving your overall health, which in turn can lessen the severity of symptoms and make it easier to keep up with other treatments.