How to Overcome SAD (seasonal affective disorder) - By Agnes T McCluskey

SAD usually affects people mainly over the winter months. It is estimated that around 2 million people in the UK suffer from it. Research suggests that sufferers have particularly sensitive brain chemistry that responds to lack of sunlight.

Symptoms include feeling depressed, sleeplessness/being overly tired. You may find you have little appetite – or that you are eating excessively. You may have a general lack of interest in things, lack of concentration and you may feel irritable and anxious. Now that’s the bad news, now for the good news!

Ways of combating SAD

• Eat Well - Try to eat regularly and eat plenty of fresh fruit and vegetables. Cut out ready made meals. This should help combat your cravings for sweet foods. Things like porridge, oily fish and turkey are all good healthy foods. Vitamin supplements can also help.
• Sleep Well - Try to avoid taking too much caffeine late at night and also cut down on alcohol. Avoid working on the computer late at night and also don’t watch violent or loud TV programmes at night. Take time to unwind before going to bed – some people find that some hot milky drinks help calm them. You can also put a few drops of lavender oil on your pillow as this is a very relaxing oil
• Exercise - Definitely try to get some light exercise – if you can do outside then all the better! Look out for any natural sunlight. Even going for a walk will help.
• Don't Hibernate - You may feel like you want to but try and keep yourself motivated. Try to keep doing your normal routine and keep up your hobbies and interests.
• It's Good to Talk - If you are feeling tired and low – talk to your loved one about your problems. It can help put things into perspective. If none of the suggestions listed here seem to help and you are still concerned then please contact your GP.
• Light/Colour Therapy - Light therapy or Light boxes are extremely effective for a lot of people. Some NHS authorities do rent them out, but prices have come down over the last few years and some chemists stock them now. There is also information on the internet. You should aim to use a light box with 10,000 lux (this is the measurement of the light intensity). You can sit it on a desk and still go about your usual routine. The length of time you use it depends on the strength but on average would be 30minutes – to several hours. I use one for my therapy work – it gives out a white full spectrum light which helps boost energy levels and also brightens up dull rooms. See www.sada.org.uk

You can also use some vibrant colours to help boost energy – reds – oranges and yellows are all good. You can wear them, use them for meditation or use them as accent colours in room accessories etc.

For more information on colour therapy, please visit Agnes McCluskey's profile on this website - use the 'find a therapist' and type in her name.

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