Each year, as winter approaches, many people begin to feel depressed. Sunny moods seem to vanish along with the sunshine, energy levels drop and people are generally more irritable.

A fact of life? Yes, unless you are lucky enough to live within 30 degrees of the equator. Research suggests that lack of light in winter can have a negative effect on people’s moods and behaviour. Those most affected by winter’s gloom suffer from a condition known as Seasonal Affective Disorder (known appropriately as SAD).

According to NHS Direct online, in the UK around one in 50 people suffer from SAD, while up to one in eight suffer from the milder version more commonly known as the ‘winter blues’. The link with lack of natural light is reinforced by the fact that SAD is extremely rare in regions close to the equator, where the days are long and sunny.

SAD sufferers are plagued with debilitating symptoms that can make it difficult to function normally. Symptoms of Seasonal Affective Disorder can include a feeling of lethargy, irritability, a craving for carbohydrates and sweet foods, reduced libido and a lack of interest in socialising. Despite the fact that they feel tired all the time, sufferers often find difficulty in sleeping, too; or they oversleep and wake without feeling refreshed.

In severe cases, SAD can lead to deep depression, despair and anxiety, and it is important, then, to seek medical help. The symptoms can appear as early as September, then they tend to become worse in winter and improve in March or April. More women than men are thought to experience SAD. The reasons for this aren’t clear – although because men are generally reluctant to discuss their feelings or to seek help, this may not be the case.

Treatment for SAD varies depending on the severity of the symptoms. People with depression are often prescribed antidepressants such as Prozac, although some types of antidepressants can make SAD worse. Psychiatric help or counselling may also help those who are suffering from depression.

Few people with mild ‘winter blues’ do anything about their symptoms. Others use alternative therapies such as reflexology, aromatherapy and herbal medicines.

The herb St John’s Wort is thought to be beneficial, but if you are on any medication, using the contraceptive pill, are pregnant or breastfeeding, check with your GP before taking it.

The most effective treatment for SAD, however, seems to be light therapy, and clinical trials have shown it to be more effective than antidepressants. Recent research shows that brain chemistry is affected by bright light and this may be the reason why light therapy is so effective. It also has the added advantage of being non-addictive.

Light therapy involves sitting in front of a special light box (normal daylight bulbs don’t work) for a set time each day – usually anything up to 45 minutes a day. The amount of time varies and depends on the severity of symptoms and the strength of the light.

SAD is officially recognised by the World Health Organization, but because it was only identified as a condition in 1984 it is often misdiagnosed. Although light therapy is available at NHS hospitals, there are few clinics and the waiting lists are long. If this is the case in your area, the alternative is to buy a light box for use at home.

Advances in technology are making the lights more portable and less expensive – some can be bought for around £150. When you are choosing a light box to buy it is important that you get one from a specialist company and remember to make sure that harmful UV rays are screened out.

Light boxes emit a suitably bright light – at least five times brighter than a well-lit office – and aren’t suitable for everyone, however. People who have eye problems, in particular, should check first with your GP or optician before buying. Most reputable companies will usually allow you to have a free home trial before committing yourself.

Remember, though, if your symptoms persist or become severe, consult your GP first and consider investing in a light box of your own to use at home.

10 tips for beating ‘winter blues’ 

1. Get as much natural light as you can. When you are outside, look up at the sky – absorb whatever light there is – it will do you good. In your home, choose pale, light- reflecting colours for your walls and get rid of net curtains as they reduce the light. It is no accident that Scandinavian home interior style is light and airy.
2. Fresh air is vital so get as much as you can. Stale air is tiring, therefore unless it is very cold, open some windows – at least for a short time. Step outside frequently, even if it is only to stand in the garden or on a balcony for a few minutes. When you are at work make sure you go out for a stroll in your lunch hour.
3. One of the best ways to beat the blues is to exercise. This can be as simple as taking a walk. If the weather is too bad to venture out, do some simple stretches or put on some music and dance around the house. Exercise stimulates the production of endorphins, which are known as the ‘happy hormone’.
4. Eat more fruit and vegetables. Save that stodgy ‘comfort’ food for an occasional treat.
5. Laughter is the best medicine. So they say, and it certainly lifts the spirits. So when the heavens open and you can’t get out, find a good comedy video or DVD to watch, relax and laugh out loud.
6. It is a fact that music can change your mood. So when you are feeling blue, play some cheerful, energetic music that has you singing along or tapping your toes.
7. Cheer yourself up with bright colours. Colour, like music, is known to affect moods. Some colours are relaxing while others energise us; a bunch of yellow flowers, for example, will brighten a room – and your mood.
8. ‘A little bit of what you fancy does you good’. It really does. So the next time grey skies threaten your mood, treat yourself. It doesn’t have to cost much and can be anything you like, but don’t spoil the effect by feeling guilty. You are allowed to pamper yourself now and then.
9. Many essential oils are mood lifters. Your local health shop can help you to choose an oil that you like. A couple of drops of rose or a similar oil in a vaporiser or in your bath water will fill the room with the uplifting scent of summer.
10. If you can afford to take a holiday in the sun, save it for our wintertime. It is usually cheaper and the winter sun will do you good. Hunt around for a bargain and you could find that your holiday in the sun is cheaper than staying at home.

Further information

The Seasonal Affective Disorder Association (SADA) is a voluntary organisation that provides information about SAD and support for sufferers. Send an SAE to: SAD Association, PO Box 989, Steyning, West Sussex BN44 3HR; visit the website at www.sada.org.uk or call 01903 814942.

For more information about light boxes Visit www.litebook.info or call Natural Woman 0870 043 3842. Visit www.outsidein.co.uk or call 01954 780500.