Seasonal Affective Disorder (SAD) is a mood disorder characterized by depressive episodes during the winter months. This disorder is triggered by the reduction in the amount sunlight available between the end of October and the beginning of March. SAD is a form of depression and can be severe enough to require prescription medication. Alternative treatments, such as holistic remedies, should be approved by your doctor.
Light Therapy
Light boxes used to treat SAD produce artificial daylight. They filter out ultra-violent (UV) rays, which can be harmful to your eyes and skin. Light intensity may vary, which affects the amount of time you need to be exposed to it. In other words, it will take a longer time for a light box with low intensity to produce any effects. Light boxes can help increase your mood and regulate your sleeping, which is often disrupted during periods of depression. According to the Mayo Clinic, you need to be within 2 feet of the light box with your eyes open for a minimum of 30 minutes for it to have any impact on your depression.
Aromatherapy
Essential oils are extracted from plants and have strong aromas. Due to their potency, they are often not suitable for use directly on your skin. However, their fragrant scents can be inhaled. Candles, sprays, reed diffusers and oil warmers can all emit the aromas. Smelling jasmine, lavender, rose and sandalwood can be therapeutic if you have mild depression, according to Holistic Online, because these scents have soothing qualities. Bergamot, lemongrass and rosemary also can be beneficial.
Acupuncture
Acupuncture is an alternative treatment modality developed in China. It is centered on maintaining balance of the "Qi," or life energy in all of us. Acupuncture employs a series of needles to regulate your Qi and promote natural healing. According to the American Academy of Medical Acupuncture, acupuncture can alleviate physical conditions caused by emotional distress. For example, depression may manifest itself physically via headaches, aches and pains, fatigue and muscle tension. Needles are placed in the area causing the imbalance to redirect your Qi and restore your body's equilibrium.
Yoga
Yoga is a relaxation technique for your body and mind. It consists of controlled breathing, posing and meditation. According to the National Center for Complementary and Alternative Medicine, yoga may help with depression by improving your mood and well-being by fighting off stress and helping your muscles to relax. In the September 2010 issue of "The Journal of Family Practice," researchers state that the meditative aspect of yoga as well as the physical component reduces self-reported symptoms of patients with depression as effectively as anti-depressants or cognitive behavioral therapy and more effectively than light therapy.
References
- "The Journal of Family Medicine"; Clinical Inquiries: Does exercise alleviate symptoms of depression?; Gill A, Womack R, Safranek S.; Sept 2010
- Holistic Online: Depression - Aromatherapy
- American Academy of Medical Acupuncture: What is the scope of medical acupuncture?
- National Center for Complementary and Alternative Medicine: The Status of Yoga Research
