Help Yourself
Feeling under the weather? Read on for some steps you can take to try to boost your mood.
Try light therapy
According to the UK Seasonal Affective Disorder Association ( SADA), exposure to bright light at least 10 times the intensity of the domestic variety has been shown to be effective in up to 85 per cent of diagnosed cases.
You need to spend up to four hours a day sitting in front of a specially designed light box usually placed on a table which allows the light to shine directly through the eyes. ‘ Ordinary light bulbs and fittings are not strong enough, and suntan lamps or boxes, which emit hight levels of UV light, should not be used,’ advises Beth. It can take up to four weeks to notice benefits although some people report an improvement in symptoms after just four days. Lightboxes are not available on the NHS and prices start at £60. For more information visit lumie.com.
Talk about it
Talking therapies such as cognitive behavioural therapy (CBT), which shows you how to challenge negative thoughts, feelings and behaviours, can help relieve symptoms although they can’t tackle the underlying causes of SAD. CBT is available in some areas in the UK on the NHS. An alternative is computerised cognitive therapy, which research shows can be just as effective as face-to-face treatment. Counselling or psychotherapy may also be useful
Get outside
Spending time outside can help you make the most of the daylight hours and have a positive impact on mood. Gardening, a quick jog around the block or just a stroll in the local park are all worth trying.
‘Research also shows that exercising outdoors can be as effective as anti-depressants in treating mild to moderate depression. It also increases physical fitness, which in turn improves self confidence and self esteem which can both have a positive impact on mental health,’ says Beth.
Break away
If you can afford it, book a holiday somewhere warm and sunny for a couple of weeks. Skiing is also worth considering as the snow reflects the sun.
Assess your diet
Go for complex carbohydrate foods rather than high carbohydrate- rich items such as biscuits, cakes and bread, which can create sugar highs and lows . Good choices include brown bread, porridge oats, brown rice, barley and sweet potatoes. You should also aim to eat three meals a day, combining protein and carbohydrate for a steady release of energy throughout the day.
Join in
Keeping in touch with others is very important if you are feeling low. Get as much support as possible from your family and friends. Let them know how you are feeling so they know what to expect and how to help.
Get support
Think about joining a support group or setting one up yourself. Sharing feelings with like-minded people can be therapeutic.
