Feeling a little down? Changes to your environment can help you feel upbeat during what can be a dark and depressing time of year. Light therapy helps modulate your immune system, so these small tweaks will help you feel better in body and mind.
JANUARY AND FEBRUARY are the darkest, coldest months of the year and this can impact your mood. Many of us are familiar with the saying “winter blues”, also known as winter depression or seasonal affective disorder (SAD), which is thought to affect one-in-15 people in the UK.
‘Even though millions of people report experiencing winter-related low mood, there are many misconceptions about this issue, possibly due to the fact that symptoms can vary so much from person to person,’ says Lisa Gunn of Nuffield Health’s mental health prevention team. ‘SAD occurs more commonly in people living in Northern latitudes and is also more commonly experienced by women,’ she adds.
The condition is characterised by a low mood you can’t shake off during the winter months. It can affect your emotional wellbeing so much that you lose interest in things you usually enjoy. ‘People can experience winter blues in various degrees, ranging from feeling a bit down to finding it very difficult to function which may lead to taking time off work,’ says Lisa.
Similar to depression, the symptoms of SAD may include some, but not necessarily all, of the following:
● Persistent low mood.
● Loss of pleasure or interest in normal everyday activities.
● Irritability.
● Feelings of despair, guilt and worthlessness.
● Lethargy (lacking in energy) and feeling sleepy during the day.
● Sleeping for longer than normal and finding it hard to get up in the morning.
● Craving carbohydrates and gaining weight.
1 Get more exposure to sunlight
Given the problem is associated with a lack of sunlight, the first tip is to spend more time in the sun – even a brief lunchtime walk can be beneficial. You can also make your work and home environments as light and airy as possible and sit near windows when indoors. Access to sunlight is likely to boost your mood.
2 TRYLIGHT THERAPY
Although the research in this area is mixed, some people find that light therapy can help improve their mood considerably. This involves sitting by a special lamp called a light box, for around 30 minutes to an hour each morning.
Light boxes come in a variety of designs, including desk lamps and wall-mounted fixtures. They produce a very bright light. The intensity of the light is measured in lux – the higher lux, the brighter the light (see panel page 51).
Dawn-simulating alarm clocks, which gradually light up your bedroom as you wake up, may also be useful. It's thought the light may improve symptoms by
