The problem develops because of lack of bright light during the winter months. There is a sleep-related hormone that is linked to SAD. During the winter months of the year, this hormone is produced at greater levels than in the other seasons of the year.
Treatment
Light therapy has been proven to be effective in approximately 85% of the diagnosed cases reported. Exposure to a very bright light for several hours (usually up to four hours a day) improves symptoms of SAD. You don’t get the light from ordinary light bulbs. The bright light you need will come from a 2500lux lamp. Lux is the technical measure of brightness. This is five times the brightness of an ordinary well-lit office. Brighter lights up to 10000 work faster. The device most often used today consists of a bank of white florescent lights on a metal reflector and a shield with a plastic screen.
Before beginning a course of treatment under a light box, it is important that you receive an evaluation from a psychiatrist. Often times a medical illness can make it appear that you have depression when in fact you don’t. Individuals who use a 10000-lux box will only need at least 30 minutes of light therapy. The amount of light therapy does fluctuate from person to person. You may need to experiment to see what will work for you.
The light treatment is often used first thing in the morning. For people who have trouble awakening in the morning, having the light box on just before they wake up. There is a product called a Dawn Stimulator that is programmed to increase the intensity of the light gradually until the full force of the light is on upon awakening. Some people, however, place the light box beside their bed and have it set to turn on shortly before awakening.
For milder symptoms from SAD, simple exposure to the sunlight will be helpful. There is one study that states that one-hour walking in the sunlight is equivalent to two and a half hours under the light box. Outside light is often brighter than light from a light box. Spending time outside does produce great benefits both mentally and physically but often times it is hard for a person to get outdoors during the day.
Just as there are side effects from antidepressants, there are also side effects from doing light therapy. The potential side effects include jitteriness, a feeling of eyestrain, and headaches. Side effects are rare in light therapy.
There are other methods of treatment to consider. There is the use of antidepressants. Antidepressants, such as Selective Serotonin Reuptake Inhibitors (SSRI), are often preferred method of treatment for SAD. Some examples of SSRI are Zoloft and Paxil.
Some individuals will need a combination of both light therapy, antidepressants and talk therapy to completely recover from SAD.
Daily exercise is also another proven way to improve SAD. For those who crave sweets during the winter, eating a balanced diet usually improves the SAD. As the mood improves the craving for sweets diminishes.
Psychotherapy is another form of treatment that is often times used in conjunction with antidepressants to help a person recover. Psychotherapy helps the person look within herself to see if there are any negative thoughts and false assumptions that come with depression.