The Benefits of Phototherapy for Seasonal Depression
Understanding Seasonal Depression
Seasonal depression, also known as Seasonal Affective Disorder (SAD), affects many people during certain times of the year. It usually occurs in the fall and winter months when daylight hours are shorter. People with SAD may feel lethargic, sad, and lose interest in activities they usually enjoy. SAD often happens earlier than you think. People associate the changes with mood with the changes in weather when in fact it is actually the changes in light.
One effective treatment for seasonal depression is phototherapy, also known as light therapy. This treatment involves exposure to bright light that mimics natural sunlight. It can help alleviate the symptoms of SAD and improve overall mood. I often recommend people start using their light around labor day weekend.
The light from the box helps regulate the body's sleep-wake cycle, also known as the circadian rhythm. This can improve sleep patterns and reduce feelings of fatigue and sadness.
Benefits of Phototherapy
Phototherapy offers several benefits for those suffering from seasonal depression:
- Improves Mood: Regular exposure to bright light can boost mood and energy levels.
- Enhances Sleep: It helps regulate sleep patterns, making it easier to fall asleep and wake up.
- Increases Energy: Many people report feeling more energetic and less lethargic after phototherapy sessions.
Here are some tips to help you get started:
- Make sure you use a light with the brightness of 10,000 lux. This is very important otherwise your light may be ineffective.
- Use the light box in the morning, ideally within an hour of waking up.
- Sit about 16 to 24 inches away from the light box.
- Keep your eyes open, but do not look directly at the light.
- Start with 10-15 minutes per session. You may want to increase as the days get darker for up to 30 minutes per session. You can also add an evening session around sunset if the morning session is not sufficient.
Consistency is key. Regular use of the light box can help you see improvements in your mood and energy levels.
Talk to your provider if you notice insomnia, decreased need for sleep, talking faster than usual, spending more money than usual or any other signs of mania as the light can induce mania.
If you have bipolar disorder, the light can be beneficial to you but please do this under the guidance of a psychaitrist.
Consulting a Professional
Before starting phototherapy, it is important to consult a healthcare professional. They can help determine if phototherapy is right for you and guide you on how to use it safely. Phototherapy is generally safe, but it may not be suitable for everyone, especially those with certain eye conditions.
If you are struggling with seasonal depression, consider reaching out to our practice. We are here to help you navigate your mental health journey with care and compassion.