How Light Therapy Boxes Can Improve Seasonal Affective Disorder

As the weather changes and the colder months roll in, you may find your mood shifting. Seasonal affective disorder (SAD) symptoms often begin in the fall and taper off as the winter months come to an end. This differs from depression, which will persist regardless of the weather or season. Symptoms of SAD include low energy, difficulty sleeping or staying awake, depression, thoughts of death or suicide, and difficulty concentrating.

Light therapy can be used to treat SAD. Patients may use a light therapy box that emits light similar to that of a natural outdoor glow. They keep it by themselves to simulate daylight, which helps relieve SAD symptoms. The great thing about light therapy is that it doesn’t carry the same long list of side effects as an antidepressant does. However, it will not entirely replace taking prescribed medicine.

What is light therapy?

Source: Mayo Clinic/Youtube

Light therapy is a popular treatment for seasonal affective disorder (SAD)—a type of seasonal mood disorder that can leave people feeling depressed during the dark winter months. It can also be used for other types of depression that don’t occur seasonally, sleep disorders, and dementia. Studies have suggested that exposure to bright light from a light lamp may assist in making up for the sunlight you’re not getting naturally.

Light therapy is a generally safe treatment option, but it isn’t for everyone. If you have retinal diseases or bipolar disorder, bright light therapy can have a detrimental effect, says Dr. Postolache. Although light therapy has fewer side effects than medication, as always, consult with a medical professional to determine if using a lightbox is the best option for you.

How light therapy improves SAD?

Source: Therapy in a Nutshell/Youtube

A light therapy box mimics natural outdoor light. This type of artificial light can promote a chemical change in the brain that improves your mood and may ease unwanted symptoms of SAD, such as fatigue, depression, and feelings of isolation.

Are there risks?

Light therapy is generally considered safe. Side effects can occur, however, they’re usually considered to be minimal and temporary. They include eyestrain, headaches, nausea, or irritability. If you experience any of these side effects, consider taking breaks or doing shorter sessions. You can also consider changing the time of day you use light therapy. As always, consult with a doctor or care professional for advice if your side effects persist.

Tips for using a lightbox

Using a lightbox is typically most effective within the first hour of waking up in the morning. Try and aim to use the lightbox for approximately 20 to 30 minutes for the best results. Place the light box about 16 to 24 inches from your face, and keep your eyes open. However, avoid looking directly at the light.

Related Content:

• Seasonal Affective Disorder and How to Combat it
• Seasonal Affective Depression (SAD): What You Should Know
• Got the Winter Blues? These 10 Plant-Based Foods Will Lift a Low Mood!
• 5 Tweaks You Can Make to Your Diet to Help Combat Seasonal Affective Disorder
• How a Vegan Diet Can Boost Your Mood

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