1. Light up your life. Spending time outdoors during the day
2. Get moving.
Do something to reduce your stress and improve your endomorphic levels - walking, swimming, cycling or regular and moderate aerobic exercise.
3. Brighten Up.
Keep your curtains or blinds open throughout the day and cut back any foliage that blocks light from your windows.
4. Buy a negative ioniser.
Research in light therapy has also shown that SAD sufferers may benefit from negative ionisers.
5. Dawn simulation.
Some people, especially those that need to wake in the morning when it is still dark may benefit from lamps that simulate a slow, gradual sunrise, in the final hours of sleep. The light levels are much lower than those used in bright light therapy and the units are much cheaper to purchase. People who have used these lamps say they are extremely effective, one user told us 'after about a week I really felt my depression lift, and felt much more alert in the morning'.
6. Buy or rent a light box.
Light boxes can be bought for as little as ?100 and, in the UK, are now VAT free. It is possible to hire light boxes and the SAD association rents boxes to members. See our resources section at the end of this article for details.
7. Change your diet.
Eat a diet rich in raw fruits and vegetables. with soybeans and soy products, brown rice, millet, and bens. Try to keep to a low fat diet and cut down on protein and red meat.
8. Cut out or down on caffeine and alcohol, switch to herbal teas.
SAD sufferers often crave caffeine.
9. Cut down or out refined sugars
10. Try eliminating wheat from your diet
11. Watch your vitamins and minerals.
Take daily magnesium and B complex vitamins. A banana smoothie every morning is a great way to ensure you are getting the magnesium you need during the winter too.
12. Take Vitamin D3.
D3 is believed to enhance positive affect in patients suffering from winter blues. D3 helps in the utilisation of calcium, phosphorus and in the assimilation of Vitamin A. A dose of 400 to 800 IU per day is recommended, higher dosages should only be taken under the supervision of a professional health practitioner.
13. Increase Omega-3 essential fatty acids.
Research has shown these to be effective in alleviating mild depression and symptoms of SAD. Flax seed oil and fish oil are the best sources.
14. St. John's wort.
This is believed to help alleviate milder symptoms of SAD. A daily dosage of 900 mg. Warning: St John's wort can have serious side effects in anyone taking drugs such as Prozac and should not be taken by anyone who is HIV-positive or who has had a heart transplant. Always consult your doctor before taking St. John' wort.
15. Kava - (Piper methysticum).
Small doses can promote feelings of calm and help elevate your mood. It can also help to regulate sleep if taken an hour before going to bed. Do not use large doses as this may lead to skin and eye problems not take with alprazolam, as this can be very dangerous.
Treat yourself to some Aromatherapy Oils or candles. The following are particularly affective in the treatment of mild SAD symptoms
16. Rosemary.
2 drops of rosemary blended with a carrier oil for an uplifting massage or morning bath.
17. Orange and Cinnamon.
Together these oils can really help with winter gloom. Blend or find an already blended mix of orange and cinnamon and use as a massage, in an oil burner or drop in to the bath.
18. Lavender
Buy some lavender incense or use the oil in the bath (four drops) and on pulse points (five drops to 30ml sweet almond oil). Spray on to pillows and bed linen to help with sleep.
19. Grapefruit oil
As a massage add five drops to 30mls of sweet almond oil. For bathing add four drops to warm bath water.
20. Blend of Jasmine and bergamot oil.
This is a very uplifting mix. Put a little on your wrists, or a piece of cloth that you can carry with you.
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