What else can I do to help myself?
We know that being outdoors throughout the winter isn't a cure, because many farmers and outdoor workers have SAD. But, it's still worth making the most of the available light. Go outdoors in natural daylight as much as possible, especially at midday and on bright days. Inside the home, choose pale colours that reflect light from outside. Sit near windows, when you can.
Try to avoid putting yourself under stress. Pay attention to the messages that your mind and body are sending you that winter is a time to take it easier and go into hibernation. Even if you can't curl up in bed and sleep for six months, you can simplify your life in winter. Be ruthless about which tasks can be left until summer, especially major upheavals, such as changing jobs, moving home, extra housework and decorating or repairs. Plan ahead for the winter. Buy Christmas presents, stock up store cupboards and give parties in the summer, when you want to.
You need to keep active during the winter, but with routine stress-free activities that don't require too much concentration or drain your energy. There's plenty of evidence to show how good physical activity is for mental wellbeing, and for helping with problems such as depression. A healthy diet is also important, and you should try to balance the SAD craving for carbohydrates, such as pasta and potatoes, with plenty of fresh fruit and vegetables. Some people find that taking extra vitamin B12 is helpful.
Pamper yourself physically with a massage, or learn how relaxation exercises can help you unwind. Look into the benefits of complementary medicine as an option. St John's wort is a popular herbal remedy available over the counter in the UK. There is some evidence that it is an effective treatment for mild to moderate depression. This would be appropriate for the winter blues, although not for severe SAD. Some people have reported positive benefits, but others have found it causes long-term, negative side effects, including over-sensitivity to light, which prevents them using light therapy. It is possible that it may react with antidepressants. The UK Government Committee on the Safety of Medicines warns people not to use St John's wort when taking certain other prescription or non-prescription medicines, including oral contraceptives. (Contact NHS Direct, for more information www.nhsdirect.co.uk )
There is only one permanent cure for SAD, and that is to live within 30 degrees of the equator. Failing that, think about taking a holiday in sunny places during the winter. Southern Spain and the Canary Islands would both be good options. Or go skiing and benefit from the extra brightness of light reflected off the snow. One word of caution; some people with SAD have become much worse on returning to the UK gloom after very bright sunshine in places such as Africa. It seems that the contrast in light levels can do more harm than good sometimes, so consult your doctor or the SADAssociation if you have any doubts.
Think about joining a support group, or setting one up locally. Sharing your experience with others who know what it's like is very therapeutic. Knowing that you are not alone and that help is available can make SAD much more bearable. Get as much support as possible from your family and friends. Tell them about the condition, so they know what to expect and how to help. Find a supportive GP.