Home treatment is very important in the treatment of seasonal affective disorder (SAD). Home treatment for an episode of depression may include a combination of the following:

Light therapy

There are two types of light therapy: bright light treatment, in which you sit in front of a "light box" for a certain amount of time (usually in the morning), and dawn simulation, which is done while you sleep. For dawn simulation, a low-intensity light is timed to go on at a certain time in the morning before you wake up and gradually gets brighter.

Light boxes are available commercially and use fluorescent lights that are brighter than indoor lights but not as bright as sunlight. Ultraviolet light, full-spectrum light, tanning lamps, or heat lamps should not be used. You place the light box at a specified distance (usually 12 to 18 inches) from you on a desk or in front of a chair and use it while you read, eat breakfast, or work at a computer. Light therapy is usually prescribed for 30 minutes to 2 hours, depending on the intensity of the light used.³

Some people find dawn simulation light therapy more convenient because it works as they sleep. Light box therapy, which some studies have shown to be most effective if done in the morning, may be less convenient for people who have busy schedules.⁴ But studies have found that dawn simulation therapy is not as effective as bright light therapy.³

It may take as little as 3 to 5 days or up to 2 weeks before you respond to light therapy. Stopping light therapy can cause you to relapse back into depression.³

Light therapy may work by resetting your "biological clock" (circadian rhythms), which controls sleeping and waking.

If you have eye problems or you take medicines that make you light-sensitive, ask your doctor about whether light therapy is safe for you. Before you start treatment, tell your doctor about any other conditions you have and about the medicines you are taking.

Seasonal affective disorder: Using light therapy

Physical activity

Being physically active during the daytime, especially first thing in the morning during winter, may help improve your energy level and relieve depression. Moderate exercises like walking, stationary cycling, and swimming are a good way to start an exercise routine.

Experts say to do either of these things to get and stay healthy:⁶

• Moderate activity for at least 2½ hours a week. One way to do this is to be active 30 minutes a day, at least 5 days a week. Moderate activity means things like brisk walking, brisk cycling, or shooting baskets. But any activities-including daily chores-that raise your heart rate can be included. You notice your heart beating faster with this kind of activity.
• Vigorous activity for at least 1¼ hours a week. One way to do this is to be active 25 minutes a day, at least 3 days a week. Vigorous activity means things like jogging, cycling fast, or cross-country skiing. You breathe rapidly and your heart beats much faster with this kind of activity.