How to Use Light Therapy for Seasonal Depression

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parts

1Deciding if Light Therapy is Right for You

2Undergoing Light Therapy

3Considering Other Treatments for SAD

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Expert Q&A

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Seasonal depression, formally known as seasonal affective disorder, or SAD, is a type of depressive illness that occurs during a change in seasons. Most commonly, a person with SAD may experience a loss of energy, sadness, or changes in appetite or sleep at the start of fall and leading into the winter. Still, people also experience SAD during the spring/summer. Seasonal depression can be effectively treated with a variety of approaches, including light therapy.

Steps

Part 1

Part 1 of 3:

Deciding if Light Therapy is Right for You

1. 
   1
   Clarify your diagnosis with a professional. Phototherapy, or bright light therapy, is a prescribed treatment for seasonal depression. However, the only way to know if it is the appropriate treatment for you is to see a doctor for a diagnosis. In order to receive a diagnosis, your primary care doctor might refer you to a special kind of mental health provider such as a psychiatrist or psychologist.

   • At your appointment, your mental health provider will ask comprehensive questions about your symptoms, such as how long you have experienced depression and whether it occurs at specific times each year.
   • Your doctor will also ask questions about your medical history and family history. This professional may also administer psychological assessments to better understand your condition.
   • Your doctor can also discuss other treatment options, such as vitamin supplementation, as SAD is often caused by a vitamin-D deficiency.
2. 
   2
   Understand how light therapy works. After your mental health provider confirms diagnosis of seasonal affective disorder, you will discuss your treatment options. Light therapy works by exposing you to artificial light that imitates natural light found outside. It is believed to impact the production of different chemicals in the brain that regulate your mood and sleep cycle.

   • Sunlight helps your body produce vitamin D, melatonin, and serotonin.
3. 
   3
   Recognize the risks associated with light therapy. You might visit your doctor for bright light therapy or you might purchase a light therapy box to use at home. Be careful about some boxes available on the internet. Ask questions about the wavelength of light delivered from the box, as most experts suggest using boxes with fluorescent light without ultraviolet wavelengths. Other types of light boxes may be harmful. Only purchase a light therapy box that has been recommended by your doctor.

   • It’s important to work with your doctor in choosing a treatment for seasonal depression and using a light therapy box. If you have undiagnosed bipolar disorder, using a light box for an extended period can cause manic symptoms.
   • In addition, people with certain eye disorders, such as cataracts or glaucoma, or diabetes need to speak with an eye doctor before using a light therapy box.
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Part 2

Part 2 of 3:

Undergoing Light Therapy

1. 
   1
   Use light therapy when you first wake up each day. Your mental health provider will offer specific instructions on how to use your light therapy box for the treatment of seasonal depression. In general, most people experience better outcomes when they undergo bright light therapy the first thing in the morning.

   • Depending on the type of seasonal depression you experience (i.e. fall/winter versus spring/summer), you might begin light therapy at the onset of fall when the days become shorter and more overcast.
   • Typically, doctors suggest using a 10,000 lux (a measure of light intensity) light box for better outcomes with your seasonal affective disorder.
2. 
   2
   Place the light box within an appropriate distance. The effectiveness of the light used in light therapy disappears with distance. That’s why it’s important to sit close—approximately 23 inches—to the light box during therapy.

   • The box usually sits at an angle to offer the best exposure without undesirable glare. While it is recommended that you sit near the light box, you should not look directly into the light as doing so can cause damage to your eyes.
3. 
   3
   Sit under the light box for the recommended time-frame. Your mental health provider will tell you the duration of light therapy recommended for your situation. Still, most people see great results from sitting near the light box for about 30 minutes each day immediately after they wake up.

   • You are welcome to engage in other activities while you undergo light therapy. For instance, most patients eat breakfast, read, write, make telephone calls, or watch TV while using the light box.
4. 
   4
   Combine light therapy with other depression treatments. Keep in mind that some people will not see improvements with light therapy alone. For optimal treatment of seasonal depression, your mental health provider may suggest that you combine the use of your light box with other recognized treatments such as psychotherapy or medications.
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Part 3

Part 3 of 3:

Considering Other Treatments for SAD

1. 
   1
   Participate in psychotherapy. Psychotherapy, or talk therapy, has also been proven effective for the treatment of seasonal affective disorder. Certain types of psychotherapy like cognitive-behavioral therapy have been extremely helpful in treating seasonal depression and other types of depression, too.

   • In talk therapy, you will work with your mental health provider to identify and challenge negative thought patterns that worsen your mood, develop healthy coping mechanisms for stress, and learn positive ways to cope with seasonal depression.
2. 
   2
   Talk to your doctor about medications for seasonal depression. In some people with severe depression, your doctor may recommend trying antidepressant medications. You may benefit from starting an antidepressant regimen several weeks before you usually experience SAD symptoms each year.

   • One type of extended-release antidepressant, bupropion, has been shown to prevent depressive episodes in people with SAD. Talk to your doctor to see if medications are the right choice for you.
   • It’s important to note that it takes several weeks to experience the positive effects of antidepressant medications. Don’t stop taking your medications simply because your symptoms don’t disappear right away. Follow your medication regimen as prescribed by your doctor.
3. 
   3
   Try some lifestyle changes. In addition to using a light therapy box and trying out other seasonal depression treatments, you can also benefit from making some lifestyle changes. These are strategies you can incorporate into your daily life to improve the symptoms of your seasonal affective disorder.

   • Lifestyle changes may include going to sleep early, avoiding processed foods, increasing your intake of omega-3 fatty acids and probiotics, getting more physical activity to naturally relieve stress and lift your mood, making your home environment brighter by sitting close to windows and opening blinds, and spending more time in nature to get sunlight even on cold or cloudy days.
4. 
   4
   Join a SAD support group. Although not necessarily a prescribed treatment approach, many people see positive outcomes after participating in support groups. Sharing your experiences and hearing the stories of others with seasonal depression can help you feel less alone and more capable of battling the symptoms of your condition.

   • Talk to your doctor or mental health provider for recommendations of depression support groups in your area. Or, search for groups that meet online.
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Expert Q&A

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• Question

  How does bright light therapy work?

  

  Catherine Boswell, PhD
  Licensed Psychologist

  Dr. Catherine Boswell is a Licensed Psychologist and a Co-Founder of Psynergy Psychological Associates, a private therapy practice based in Houston, Texas. With over 15 years of experience, Dr. Boswell specializes in treating individuals, groups, couples, and families struggling with trauma, relationships, grief, and chronic pain. She holds a Ph.D. in Counseling Psychology from the University of Houston. Dr. Bowell has taught courses to Master’s level students at the University of Houston. She is also an author, speaker, and coach.

  

  Catherine Boswell, PhD

  Licensed Psychologist

  Expert Answer

  The theory behind light therapy is that as the days shorten, there is less sunlight available to us, and we need the sun to help balance and optimize our brain chemistry. Sunlight is connected to vitamin D production, which contributes to a stable mood, along with melatonin and serotonin, which are involved in sleep and mood.

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• Question

  How do you use light therapy?

  

  Catherine Boswell, PhD
  Licensed Psychologist

  Dr. Catherine Boswell is a Licensed Psychologist and a Co-Founder of Psynergy Psychological Associates, a private therapy practice based in Houston, Texas. With over 15 years of experience, Dr. Boswell specializes in treating individuals, groups, couples, and families struggling with trauma, relationships, grief, and chronic pain. She holds a Ph.D. in Counseling Psychology from the University of Houston. Dr. Bowell has taught courses to Master’s level students at the University of Houston. She is also an author, speaker, and coach.

  

  Catherine Boswell, PhD

  Licensed Psychologist

  Expert Answer

  Light therapy consists of exposing yourself to a specific prescribed light "box" shortly after waking to mimic exposure to sunlight and hopefully improve mood.

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  Thank you for your feedback.
  If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn

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