STEPHEN LEWIS finds out how to stop feeling SAD this winter

THE dank autumn weather we've already had is bad enough. But for many, the prospect of the clocks going back next weekend is one to fill them with utter gloom.

As the long, dark evenings draw in and those of us chained to an office all day begin to forget what the sun ever looked like, we're likely to find ourselves feeling a tad SAD.

Experts reckon as many as one in five people can suffer from a mild form of Seasonal Affective Disorder in the dark winter months.

For a few unfortunate people, though, SAD can go way beyond a case of mild winter blues. Up to one in 30 of the UK population can suffer from full-blown SAD between October and April: and it can be seriously disabling.

Caused by a lack of sunlight, it can leave sufferers feeling lethargic, sleepy and unable to concentrate. Even relationships can be affected, because the person with SAD can become irritable, unloving and unlovable, says charity Mind.

Other symptoms can include overeating - with an especial craving for carbohydrates - depression, apathy, anxiety and mood changes.

Traditional treatment for SAD is a light box. Because SAD is caused by a lack of light, exposure to additional light from a box can help to relieve the symptoms. But there are things you can do yourself.

Making the most of what light there is can help, says Mind. For mild cases, a daily walk at midday can be as useful as light treatment.

Decorating your home in light colours - white or pale yellow - can help, and trying to sit near windows when you're at home, at the office, or in a caf or restaurant. A bargain winter break to a sunny destination such as the Canary Islands or southern Spain can also work wonders - although the gloom of winter may seem even worse on return.

A number of complementary therapies also claim to be able to help.

In her new book, Aroma Remedies (published on October 26 by Collins and Brown, price £18.99), author Chrissy Wildwood says aromatherapy can be an "excellent supportive treatment for lifting mood".

And acupuncture also may help. York acupuncturist Nicola Owen, who practises at the York Clinic (formerly the Chi'en Clinic) in Tadcaster Road, says the ancient Chinese healing art is ideally suited to help with SAD.

"Acupuncture is rooted in a naturalistic philosophy that studies the way that the climate effects our energy," she explained. "Sunlight is Yang energy. Because acupuncture works on the balance of energies, it can help to re-balance the yin and yang energies in the body."

Diet can also be important, Nicola says. Certain foods - heavy, 'damp' foods such as dairy products, pasta, even raw, cold salad - can exacerbate the problems: while others can help. Nicola recommends plenty of warming soups, stews and casseroles for those feeling really SAD.

u If you feel you could be affected by SAD, experts recommend you speak to your GP. The condition is now widely recognised.

uThe SAD Association can offer support and advice. It also holds a list of lightbox manufacturers. The association can be contacted at PO Box 989, Steyning, BN44 3HG.

u The York Clinic can be contacted on 01904 709688.