Hints and Tips

Here are a few of my observations on managing SAD. They are purely personal, and must NOT be mistaken for medical advice. Depression is a serious, life-threatening condition, and sufferers should see their doctor without delay. Those caring for a depressed person must ensure that professional help is obtained.

Light box. When light treatment for SAD was first investigated, daylight tubes were used. Now it's realised that it's the intensity which matters more than the spectrum. My own box has 4 standard U-tubes each of 36 Watts.

Timing. I find 30 mins morning and evening does just fine. Very important is the time of day you use the box, as you're trying to fool your body that it's in a longer day than it really is. So your morning session should be before dawn, and your evening one after dusk. 7am and 7pm are about best for me. But if you're desperate for the evening one earlier, then just DO IT!! :)) Experiment will soon determine your ideal dose and timing. It's only light, not deadly poison!

Surroundings. SAD sufferers have no time or interest in cosy dim firesides. What works well for me is being in my kitchen, which is (deliberately) painted white and sky blue, and lit by two standard tubes. It's glorious, and entering that room in winter gives instant relief and comfort. You should definitely have a "bright room" in your home.

Medication. I don't take it. But if I needed to, I would. Depression is an illness, and there is no stigma whatever in taking medicine for illness. I understand modern anti-depressants are far superior to previous types. Your doctor is the best person to advise on this matter.

Invitations. It's one of life's ironies that our depression coincides with the most socially active period of the year. My advice: politely decline all invitations to gatherings with people you don't know really well. You'll suffer days of anxiety leading up to the event, and then the chances are that you won't go anyway! (Sounds familiar?) Explain that you have winter depression, and that you'll look forward to seeing them in the spring. Everybody's heard of SAD now. No-one will think any less of you. Myself, I'm very anxious about pre-arranged gatherings at the best of times - in winter this turns to terror. Remember, it's not compulsory to have a "good time" at Christmas and New Year - depression is allowed as well!

Results. Don't expect miracles. The regimen above will not magically transform you from the depths of depression into an optimistic, happy- go- lucky, life- and- soul of the party. Any treatment which does promise this would make me quite suspicious. What it MIGHT do however, is make life bearable and the despair manageable, removing the risk of self-destruction. And that for me is more than enough.