When the days start to get shorter, the dark dawn approaches faster and the roasted chestnuts start to smell on the streets, we know winter is here. During the winter months many people experience changes in their appetite, mood swings, sleep disorders, sadness, chronic fatigue and difficulties in concentrating. The changes in our mood happen because of how the body responds to the reduced exposure of the daylight. This condition is also known as “the winter blues”. However, when your mood swings start to affect your daily ability to function and perform normally, then you might be experiencing the Seasonal Affective Disorder (SAD) condition.

However, if you are feeling this way do not worry. There are several activities that can improve your mood considerably and alleviate SAD symptoms. One of the best solutions is the light therapy. Light Therapy allows to minimise the effects of SAD by replacing the missing daylight and boosting your serotonin levels present in the body.

Recognise the signs of the winter blues and SAD

WINTER BLUES SYMPTOMS

• Feeling lethargic

• Irritability

• Loss of appetite

• Trouble falling asleep

• Missing family or loved ones

SAD SYMPTOMS

• Feelings of worthlessness

• Anxiety

• Restlessness

• Fatigue

• Urge to avoid social contact

• Excessive daytime sleepness

• Inability to perform daily tasks

• Difficulty concentrating

Light therapy

“If you want light to come into your life, you need to stand where it is shining” Guy Finley

Light therapy is a way to treat SAD by providing you with a blast of light. SAD lamps emit a bright light that promotes changes in the body and improve hormone levels. The light also positively affects the production of serotonin, also known as the “happiness hormone”. Therefore, by simply exposing your body to artificial lights, your mood will significantly lift up.  

The treatment consists of sitting in front of a light box for about half an hour while doing your daily activities without looking directly into the lamp. It is recommended to use the lamp during the morning and reduce or stop using it when spring and summer approach, as the outdoor lights start again and their natural energy enhance positive moods and promote higher energy levels.

For a light therapy to be effective, it requires a specific sad lamp of 10,000 lux, time and consistency as the tanning bed is not an alternative. In order to feel the benefits of light therapy, people need to be consistent and have to use the lamp daily for at least a week. There is no need for a prescription to buy a lamp. However, it is advisable to check with your doctor whether light therapy is the right treatment for you. Especially, if you suffer from light sensitivity, bipolar affective disorder, eye damage or if you are taking specific medications.

Lighten your mood with our SAD lamps suggestions

Beurer TL30 ultra light SAD lamp

The portable Bauer ultra light lamp will undoubtedly make your days brighter. The single power button makes it easy to use and it is also energy saving thanks to the advancement of the LED technology. Its smooth and slim design makes it easy to carry around and enjoy wherever you find yourself to be!

Lumie Vitamin L Slim Sad Light

The Lumie Vitamin L is very easy to use: all you need to do is plug it in, switch it on and relax. The lamp is light weighted and very versatile, ideal if you travel or if you want to use it in your office.

Lumie Halo Light Therapy Lamp

The Lumie Halo lamp is designed for reading, relaxing or just casting a warm glow in the room. This light comes in two modes: day and night. In the day mode, it helps to boost one’s mood and productivity and energy levels. While in the evening, it creates a natural serene environment. This lamp has a touch slider at the top, which allows to adjust the light’s colour temperature. It is mainly loved for its round and cool design, making it the best looking lamp on the market.

Lumie Desk Lamp

Lumie is a certified medical device. The DeskLamp model has an adjustable neck that is mainly used for reading and working, offering four different brightening levels. People also like to use it while cooking and studying as it helps to treat SAD symptoms and winter blues. It is advised to use the lamp for approximately 60 minutes per day, if you turn the light mode on, or 30 minutes if the light intensity is stronger.

Besides choosing a great Led Light, these small yet effective lifestyle changes can help you boost your energy levels and improve your mood.

Practice self love

Start the day by practicing self love. Just stand in front of the mirror and list three things that you are grateful for. “I am grateful for the challenges in my life that are allowing me to grow”, “I am grateful for my family”, “I am grateful for my body”, “I am grateful for my friends”, “I am grateful for my strength”, “I am grateful for who I am”.

Make your environment brighter

Open your blinds and curtains. Take a seat close to a window and enjoy your daily extra dose of light.

Eat smarter

Make changes to your daily diet that will help your mind and body to detox:

• Cut and limit white grains (white bread, pasta, rice) and switch to whole grains instead: brown, black and red rice, oats, whole grain bread and pasta, quinoa, buckwheat.

• Taste and explore different seasonal types of vegetables and fruits that are going to fuel your body up with essential minerals and vitamins.

• Eat Probiotics e Prebiotics foods such as: kefir, kimchi, almond and coconut yogurt, kimchi, miso, sauerkraut, tempeh, tofu, garlic, onion, asparagus, leek, Jerusalem artichokes, chicory root, bananas and oats to promote balance in the gut with healthy and reproductive bacteria. Probiotics and Prebiotics allow to decrease stress levels in the body and relieve anxiety and tension.

• Hydrate yourself: Drink between 1.5/2 liters per day. This will help your gut to relieve conditions such as: constipation, IBS, inflammation, improve skin and hair condition and boost your energy levels.

Exercise

Any kind of exercise improves mental health, social functioning, lowers chances of developing depression symptoms and increase overall performance.

Turn on the music

Listening to music can significantly improve a person’s mood both in the short and long term. Higher levels of dopamine, also known as the “happy hormone”, were found in people listening to music as it activates sensory and pleasure centres, enhancing positive emotions and releasing tension in the body.

Plan a vacation

Just the act of planning a vacation will boost your mood and instantly make you feel better. Browse through the most exotic places and destinations that you have been long dreaming about, and book your trip now! Sign up to one of our upcoming wellness retreats designed to help you relax, detox and revive. During this time you will be able to dive yourself into a transformational journey to find inner peace.

Get outside

A simple walk around your neighbourhood or in the nature can improve your focus and lower stress levels. Step by step, day by day, you will feel a significant positive difference in the way that you feel.