Here Comes the Sun!…ahem…Light Box?
Now that we are past the Winter Equinox on December 21st we are gaining a tiny bit of daylight each day though the cold and cloud cover of January and February mean that Iowans are not often outside benefitting from the sun’s rays.
For people with seasonal affective disorder (SAD), this can be an especially difficult time of year. SAD is a type of depression that is brought on by the change of seasons—usually beginning in the fall and easing in the spring with symptoms tending to worsen during our shortened days and long nights of winter.
Did you notice a seasonal change in your mood with the arrival of fall or winter? Sleeping too long; changes in appetite—especially sugar and high-carb cravings; weight gain; difficulty concentrating; less interest in sex; social withdrawal; and feeling sluggish can be indicators of seasonal affective disorder.
If you have SAD, there are effective ways to lift your mood and keep it stable. These include medication and light (talk to your doctor about options and potential side effects of both), as well as therapy.
Did you notice the mention of light? Health experts recommend we all receive some amount of natural sunlight. But when that isn’t possible, there is a very specific type of artificial light they say we may want to consider.
Though the exact cause of SAD is not known, Harvard Medical School says that research points to the lack of sunlight as the main cause leading our body to create higher levels of melatonin (the sleep hormone) and less serotonin (the feel good hormone).
According to Mayo Clinic, though not FDA regulated, a light therapy box, also known as a light box, is believed to give some people relief from SAD symptoms including lifting your mood, lessening oversleeping, and reducing the sense of tiredness. They recommend using light box devices that a.) are specifically made for treating SAD; b.) provide exposure to 10,000 lux of light; and c.) filter out as much UV light as possible, preferably all of it.
Mayo Clinic’s recommendation for typical light box use is 20-30 minutes preferably within the first half hour upon awakening; not looking directly at the light, but with eyes open; and placing it about 16-24 inches from your face (or manufacturer’s recommendation on distance). They recommend that you consulting with your healthcare provider before starting light box use because there are some health conditions and medications that respond negatively to the use of a light box.
“For some people, light therapy may be more effective when combined with another SAD treatment, such as an antidepressant or psychotherapy, also called talk therapy,” according to Mayo Clinic’s website. Talk therapy (also known simply as therapy), can be used alone or in combination with light therapy and/or medication for the treatment of SAD.
Therapy can help you build healthy habits and coping mechanisms for addressing seasonal affective disorder. It can also help you combat the negative behaviors and thoughts that frequently follow along with SAD and can make you feel even worse. A therapist can support you in taking steps to engage with others in a way that is meaningful and helps to improve your mood and lift your spirits.
If you would like to discuss working with me in therapy to address the symptoms and issues related to seasonal affective disorder, I can be reached at 319-290-0106 or through the HIPAA-secure contact form on my website at www.laurenholstplc.com.
CAUTIONS: Mayo Clinic and Harvard Medical School note that people with bipolar disorder, eye problems, or who are taking certain medications such as those that can cause photosensitivity, should speak with their healthcare provider before trying light therapy.
If you have bipolar disorder or are susceptible to mood swings, consult with your healthcare provider about whether using a light box is appropriate for you and, if so, what personalized adjustments you should make in using it. People with bipolar disorder may be particularly susceptible to SAD and changes of mood related to the seasons but are also very sensitive to the use of light boxes which can increase hypomanic and manic symptoms.
If you have eye problems, including but not limited to cataracts, glaucoma, or damage from diabetes, they recommend you talk to your healthcare provider before using a light box. Harvard Medical School also notes that if you have a family history of macular degeneration using light therapy over the years can increase your risk of that disorder.
According to Harvard Medical School, light therapy is relatively safe but there can be temporary minor side effects such as irritability or headache.
You can learn more about what Mayo Clinic and Harvard Medical School have to say about seasonal affective disorder and light boxes at:
https://www.health.harvard.edu/mind-and-mood/shining-a-light-on-winter-depression
For those of you who enjoy reading research, you can look at a meta-analysis conducted by E. Pjrek, M.E. Friedrich, et. al. and published in Psychotherapy & Psychosomatics (January 2020), “The Efficacy of Light Therapy in the Treatment of Seasonal Affective Disorder: A meta-analysis of randomized controlled trials”
Disclaimer: This blog provides general information and discussions about mental health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment.