Seasonal Affective Disorder, or SAD, is form of depression that is related to a particular time of year. Most people feel the effects of SAD beginning in the fall. For some, it may last throughout the winter until spring has arrived, according to the Mayo Clinic. Treatments for SAD include medication, psychotherapy and light therapy.
Step 1
Consult your doctor about using light therapy Seasonal Affective Disorder. Since light therapy is not a proven remedy for SAD, it is important to talk to a physician before starting it. While your doctor probably may have no objection to its use, he may want to provide other types of treatment either in combination with light therapy or in place of it. For example, your doctor may want to start you on antidepressants if your SAD is severe. These may include Wellburtrin XL (generic: bupropion), Paxil (generic: paroxetine), Zoloft (generic: sertraline), Prozac (generic: fluoxetine) or Effexor (generic: venlafaxine).
Step 2
Choose a light box that will work best for you. Light therapy boxes are over-the-counter devices available at stores and online. The ideal device will produce light in the range needed to simulate sunlight. According to the Mayo Clinic, the preferred level of light should be 10,000 lux. It should be able to produce this from a couple of feet away to provide ease of use. The box you choose also should be able to filter ultraviolet light, which is harmful. It also should be adjustable so it can shine light down on you, not directly into your eyes.
Step 3
Place the light box above your line of sight and at least 2 feet away. How long you stay in the light is your choice. A short, 20-minute session may work for one person while an hour or more may be required for someone else.
Step 4
Change the lighting in your house. You may not need a light therapy box if you can open up your living space to more light. Open the blinds or curtains. Make sure you are aware of your own moods. If you are feeling depressed from SAD, getting more light in the house may help.
Step 5
Go outside when it is sunny outside, even if it is cold. The bright sunshine may help to alter your mood and relieve some of the SAD depression. Being active, both outdoors and inside in bright light may help, too. Exercise can be away to keep yourself occupied and fight off SAD.
Things You'll Need
- SAD light box
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