With its cold, gray days, winter can seem to drag on forever. For people with seasonal affective disorder, the winter blues create serious--even debilitating---problems, such as depression and a draining lack of energy. According to the National Alliance on Mental Health, SAD is commonly mistaken for other conditions, such as hypoglycemia and mononucleosis.
Indoor Light Therapy
Indoor light therapy may help alleviate the winter blues. MedlinePlus recommends spending about a half hour in front of a bright, fluorescent light box that recreates the effect of the sun. It can take up to three or four weeks for your symptoms to improve, and side effects such as headaches may occur. MedlinePlus says you should avoid this therapy if you're taking drugs such as antiobiotics or antipsychotics, which can make you oversensitive to light.
Outdoor Light
Spending time outdoors can be beneficial as well, according to the Northern County Psychiatric Associates in Baltimore. Mental Health America says even when it's overcast, outdoor light can help; an hour-long walk is as effective in reducing SAD symptoms as 2.5 hours under artificial light.
Counseling
Cognitive-behavioral therapy--or talk therapy--may also be effective in reducing the depression associated with SAD. Psychology Today reports a system of talk therapy developed at the University of Vermont is aimed specifically at SAD sufferers. Patients go to therapy appointments, in which they learn to challenge and change their negative thoughts, and they also engage in hobbies and outdoor sports that make them feel active and productive.
Medication
Mental Health America recommends discussing your SAD symptoms with a physician or mental health practitioner. Northern County Psychiatric Associates says medications such as Paxil and Zoloft keep your serotonin in balance and may improve your symptoms. You also may benefit from a combination of light therapy, counseling and medication.
Exercise
Northern County Psychiatric Associates reports regular exercise may be helpful in alleviating seasonal depression, especially when that exercise is done outdoors. Psychology Today suggests taking part in winter activities, such as ice skating, skiing or snowshoeing, may help you form a more positive mindset.
