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EXERCISE
Exercise, such as running, walking, cycling and resistance
training, is known to ease nonseasonal depression. Studies
show it can be just as effective as antidepressants, but with
7
better long-term results. Less research has been done on
exercise for SAD, but one trial found it to be on par with light
therapy for boosting mood. 8 L-TRYPTOPHAN
Try to exercise outdoors when it’s light if possible, as
the combination of light and exercise may bring bigger Supplements of
benefits. 9 L-tryptophan, an amino acid
the body needs to make the
so-called ‘happy hormone’,
serotonin, may be useful for
SAD. They were pitted against
JOHN’S WORT in one small study, and both
light therapy and a placebo
the supplements and the light
Thi ispopular herb is an effective treatment proved equally
t r reatment for nonseasonal effective at improving SAD
eppre sion, and it seems to work for symptoms—and both were
A A A ADt oo.Taking it led to significant better than a placebo. 11
provements in SAD severity
imp Suggested dosage: 2–6 g/day
after 10 (but consult a qualified health
rjust a month in one study.
Sugg practitioner first)
gested dosage: 900 mg in three
eddoses (but consult a qualified
divide
herbalistfirst)
REFERENCES
1 J Affect Disord, 1996; 37: 109–20
2 Altern Med Rev, 2005; 10: 5–13
3 Arch Gen Psychiatry, 1998; 55:
883–9
CBT 4 Acta Psychiatr Scand, 1998; 98:
73–80
CBT—cognitivebehavioral
therapy—isatypeoftalkingtherapy 5 Int J Eat Disord, 1993; 14: 171–83
6 J Nutr Health Aging, 1999; 3: 5–7;
BMC Res Notes, 2014; 7: 528
usedtotreatavarietyofconditions.Itseems
7 Psychosom Med, 2011; 73: 127–33
tobeeffectiveforSAD,withresults 8 Psychiatry Res, 2000; 94: 29–42
12
comparabletothoseoflighttherapy. You 9 Percept Mot Skills, 1996; 83:
379–83; J Clin Psychiatry, 2002;
shouldbeabletofindaCBTtherapistnear 63: 316–21
youbysearchingonline. 10 Pharmacopsychiatry, 1997; 30
Suppl 2: 89–93
11 J Clin Psychiatry, 1990; 51: 162–3
12 Am J Psychiatry, 2015; 172: 862–9
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