Pike's writeup above is a vivid account of what I, and other SAD sufferers, go through every winter. Here is a list of ways to cope.
- Get a light box for SAD treatment and use it every day.
Pike's information above is good, except that studies have shown that it is the intensity if the light (10,000 lux) that matters, rather than its spectrum. Ordinary fluorescent light boxes are equally effective, and not as expensive, as full spectrum light boxes. The same goes for desk lamps and visors. Every little bit of light helps, too. Even a normal desk lamp can improve your work environment and keep your performance from slumping in the winter.
Light boxes are pricey, but you can sometimes get them on health insurance in the US. In the UK, light boxes for medical purposes are exempt from VAT.
Although many SAD sufferers find that 20 minutes a day of light therapy is sufficient, people in more northern areas may find that longer periods are needed in the darkest days of the year. In midwinter, I use my light box for 2 hours a day. (But then, I live at 55° 53' N latitude, where midwinter days are 7 hours long.)
- If you have trouble getting up in the morning, consider a dawn simulator
These gadgets incorporate an alarm clock and a light on an automatic dimmer. They fool your body into thinking it's sunrise, so you wake up naturally.
In winter, my dawn simulator makes the difference between waking up properly and spending the first half of the day half asleep.
- Take St. John's Wort
St. John's Wort is a natural antidepressant, and has become very popular with SAD sufferers.
Research it first - SJW does have side effects, notably photosensitivity. This is another reason not to use full-spectrum lights, since fluorescents don't seem to trigger it.
- Get outside
Even a light box isn't as bright as the midday sun. If it's a bright day, take a walk at lunchtime, looking up frequently to get the most of the light. This doesn't mean staring at the sun.
- Monitor yourself
There are a number of signs that SAD is creeping up on you. True depression is one, but many other things show up first:
- carbohydrate cravings, especially in the evenings. If you can't get enough bread at night, you're probably under-treating.
- tiredness and lethargy during the day, particularly the afternoon
- trouble sleeping. This can be bitterly ironic, considering how tired you can get.
- unwillingness to try anything to solve the creeping depression, usually because of a combination of denial and pessimism that anything will help
- Accept that you're not at your best in the winter
Deepest winter may not be the time to make life-changing decisions, begin new projects, or change jobs. If it is all you can do, endure the darkness and trust that things will be better come spring.
- Get in touch with other SAD sufferers.
Usenet, discussion groups and support groups can all help. Your fellow saddies may spot creeping symptoms before anyone else does, and will have experience with the different treatments
- Live healthily
Exercise, even though you may not feel like it at the time. Cut down on caffeine and alcohol, both of which will disrupt your sleep. Eat a balanced diet.
- Take a holiday in the sun
You'll only feel better while you're actually in a lighter place, but the anticipation and memories can improve your mood. Its also a vivid reminder that the darkness will pass.
- If you really, really can't stand it, move south.
By the way, watch out for spring. Some SAD sufferers go hypomanic when it gets lighter.