How to Ease Winter Depression With Light Therapy

As the holidays approach, the weather begins to cool, loved ones gather and joy seems to be in the air. But for many, seasonal affective disorder (SAD) becomes apparent as the seasons change and our exposure to natural light changes. The good news is that light therapy is an effective way to combat SAD and can help you feel like yourself again.

Keep reading to learn more about light therapy, including what it is and how it can help those with SAD.

What You Need to Know About SAD

Seasonal affective disorder (SAD), also referred to as winter depression, is a type of depressive disorder that’s often triggered by changes in our exposure to sunlight as the seasons change. During the fall and winter months, the sun sets earlier in the evening, resulting in reduced exposure to sunlight. It’s normal for some to feel sadness during the holiday season, but SAD goes beyond that and affects your daily life, including how you think, feel and act. Typically, SAD starts in the fall months and lasts until late spring or early summer.

Common symptoms of SAD include:

• Anxiety
• Extreme fatigue and lack of energy
• Feeling hopeless
• Lack of interest in usually enjoyable activities
• Suicidal thoughts
• Thoughts of self-harm or death

If you or a loved one is experiencing any of these symptoms, visit your primary care provider (PCP) for the compassionate mental health care you deserve.

The Ins and Outs of Light Therapy

Light therapy, also known as phototherapy, is a type of treatment that uses artificial light to help alleviate symptoms of SAD and other similar conditions. The light box mimics natural sunlight and causes chemical reactions to occur in the brain. As you sit in front of the lamp, it simulates the missing sunlight of the winter months. By exposing yourself to this light, your brain reduces the amount of melatonin it produces (the sleep hormone) and increases the production of serotonin (a hormone affecting your mood).

Light Therapy for Winter Depression

When considering a light box for seasonal affective disorder treatment, look for one that provides 10,000 lux of light and produces small amounts of ultraviolet (UV) light. And be sure to find a light box that’s specifically designed to treat SAD. Since light boxes aren’t regulated by the Food and Drug Administration (FDA), not all of them are effective in treating SAD symptoms. Check with the manufacturer to ensure the one you’re purchasing is specifically designed to treat SAD, as light therapy can also be used to treat other conditions.

Within the first hour of waking up, sit 16 to 24 inches away from your light therapy lamp for around 30 minutes. Doing this every day can help treat SAD symptoms and provide you with the light needed to feel like yourself again. It’s essential that you avoid looking directly into the light box. Instead, place the box off to your side. While using the lamp, you can read, eat, watch TV or work on a computer. For light therapy to be effective, it’s important to repeat this process daily.

However, talk to your primary care provider before purchasing a light therapy lamp to make sure it’s safe for you. Also, consider talking to your eye doctor if you have any eye problems, like cataracts or glaucoma, to make sure you don’t further any eye damage.

Benefits of Phototherapy for Seasonal Depression

Phototherapy is one of the most effective ways to treat symptoms of SAD. Benefits of using light therapy include:

• Balanced brain chemicals
• Improved mood and energy
• Noninvasive treatment option
• Regulated sleep patterns

According to the National Institutes of Health, light therapy is proven not only to be an effective treatment for SAD but also powerful enough to help patients with depression enter remission.

Helping You Find Your Light

Rest assured, you aren’t alone during the winter months. At AdventHealth, we understand that the holiday season can be challenging for many reasons, but our behavioral health experts are here to provide the compassionate care you deserve, helping you feel like yourself again. Visit us here to learn more about our behavioral health services or to request an appointment.