Don’t brush off that yearly feeling as simply a case of the "winter blues" or as something that you have to tough out on your own — you may have seasonal affective disorder. Addressing the problem can help you keep your mood and motivation steady throughout the year.

Symptoms of SAD can vary from person to person, and are similar to those that develop in other types of depression. The most common symptoms include:

• a low mood for most of the day
• lethargy
• needing more sleep and sleeping more than usual
• eating more than usual, especially craving carbohydrates, leading to weight gain
• irritability
• anxiety
• mood swings and excessive energy in spring/summer - but this is less common

If you have these symptoms during the winter months, you should see your GP.

What causes SAD? Some experts think it's a lack of sunlight during winter, when the days are shorter. Light therapy, in which patients expose themselves to a special type of light for 30 minutes every day often helps. Light therapy,also known as phototherapy, uses a light therapy box device used mainly to treat seasonal affective disorder (SAD). It mimics the outdoor light, causing a biochemical change in the brain that lifts your mood and reduces symptoms of seasonal affective disorder. Light therapy boxes are also known as light boxes, bright light therapy boxes and phototherapy boxes.

Other things that you can do include:  

• Try to find time each day to get outside
• Sit near windows when you are inside
• Take regular, moderate exercise
• Eat a well-balanced diet
• Decorate your home in light colours
• Leave any major projects until summer and plan ahead for winter
• Not put yourself under stress and learn relaxation techniques

In addition to

• Medicines
• Changes in diet
• Learning to manage stress
• Going to a sunny climate during the cold months

Talking therapies are also available, which include cognitive behavioural therapy (CBT). CBT is a short-term psychological treatment that helps to change the way you think, feel and behave. CBT is a combination of two types of therapy:

• cognitive therapy, which helps with thinking processes such as unwanted thoughts, attitudes, and beliefs (called cognitive processes)
• behavioural therapy, which focuses on behaviour in response to those thoughts

Once treatment commences your lifestyle can be improved greatly, tell your family and friends about the condition and its effects so that they are able to help and support you. You may find it helpful to join a support group. Knowing that you are not alone and that help is available can be a great comfort.