Treatment - Seasonal affective disorder (SAD)

Treatments for seasonal affective disorder (SAD) include:

• talk therapy, such as cognitive behavioural therapy (CBT) or behavioural activation
• medicine (antidepressants)
• light therapy

Your GP will recommend the most suitable treatment option for you.

Treatment will depend on how bad your symptoms are. It may involve 1 or more treatments.

Things you can do yourself

There are some things you can do to try and improve your symptoms.

These include:

• getting as much natural sunlight as possible - even a brief lunchtime walk can help
• making your work and home environments as light-filled and full of fresh air as possible
• sitting near windows when you're indoors
• keeping active - especially in daylight outdoors
• eating a healthy, balanced diet
• avoiding stressful situations and taking steps to manage stress

Talk to your family and friends about SAD. This will help them understand how your mood changes during the winter and how they can support you better.

Talk therapy

Talk therapy such as counselling, cognitive behavioural therapy (CBT) or behavioural therapy might help.

Your GP can refer you to a trained therapist such as a counsellor, psychologist or psychotherapist. But you do not usually need a referral. If you want you can choose a therapist yourself.

Make sure the therapist is accredited by a professional body such as:

• The Irish Association for Counselling and Psychotherapy (IACP)
• The Psychological Society of Ireland (PSI)

Cognitive behavioural therapy

Cognitive behavioural therapy (CBT) is a type of talk therapy.

It can help you:

• recognise unhelpful patterns of behaviour
• manage your difficulties by thinking more positively

CBT

Self-help therapy

Self-help treatment usually involves using books or online materials to understand how your thoughts, feelings and behaviours affect each other.

Self-help therapy

Behavioural activation

Behavioural activation is a type of therapy that is often used to treat depression. It encourages you to break a negative cycle by taking part in activities that are meaningful and enjoyable.

This can help you to:

• lift your mood
• increase your energy levels
• engage in other lifestyle changes

Counselling

Counselling is another type of talk therapy. You talk to a trained counsellor about your worries and difficulties.

This can help you to:

• gain insights into yourself and your relationships
• develop a new range of coping skills

Counselling

Psychodynamic psychotherapy

This type of therapy focuses on how stressful events and relationships in your past may be affecting how you are feeling and interacting. It can help you recognise unhelpful patterns of behaviour and change them.

Antidepressants

Antidepressants are often prescribed with therapy to treat depression.

Antidepressants are sometimes used to treat severe cases of SAD. But there is limited evidence that they're effective in treating SAD.

Antidepressants

Light therapy

Light therapy may help improve your mood. This involves sitting by a special lamp called a light box. Usually you do this for around 30 minutes to an hour each morning.

The light box simulates the light that's missing during the winter months.

It encourages your brain to:

• reduce the production of melatonin - a hormone that makes you sleepy
• increase the production of serotonin - a hormone that affects your mood

Light boxes come in a variety of designs, including desk lamps and wall-mounted fixtures. They produce a very bright light.

You may find it useful to have an alarm clock which simulates (looks like) sunrise. It gradually lights up your bedroom as you wake up.

Who can use light therapy

Most people can use light therapy safely. The recommended light boxes have filters that remove harmful ultraviolet (UV) rays.

Exposure to very bright light may not be suitable if you:

• have an eye condition or eye damage that makes your eyes particularly sensitive to light
• are taking medicine that increases your sensitivity to light

Talk to your GP if you're unsure about the suitability of a particular product.

Choosing a light box

Before using a light box, check the manufacturer's information and instructions.

Find out:

• if the product is suitable for treating SAD
• the light intensity you should be using
• the recommended length of time you need to use the light

Choose a light box that is medically approved for the treatment of SAD.

Does light therapy work?

There is mixed evidence about the overall effectiveness of light therapy. Some studies have found it to be effective, particularly if used first thing in the morning.

Light therapy may only give short-term results. This means it may help your symptoms when you have them, but you might still be affected by SAD next winter.

Side effects of light therapy

It is rare for people using light therapy to have side effects.

But some people may have:

• irritability
• headaches or eye strain
• sleeping problems - not using light therapy in the evening may help prevent this
• tiredness
• blurred vision

These side effects are usually mild and for a short time.

Talk to your GP if you have any side effects.