The Benefits Of Light Therapy For Seasonal Affective Disorder (SAD)

As the seasons change, the clocks shift, and the temperatures drop, it can take a lot to get out the door, especially when it isn't light outside. But if you notice a dramatic shift in your mood and energy levels at the turn of the seasons, you’re not alone. In fact, you may be one of thousands of people who experience seasonal affective disorder (SAD), a mood disorder that typically affects people during the darker months of late fall or early winter. 

Fortunately, if you’re looking for solutions to the seasonal slump, there are several treatments available to help lighten your days and elevate your mood. Below, we’re going to discuss seasonal affective disorder, what causes this form of seasonal depression, and how you can address it by starting light box therapy and other solutions.

Seasonal affective disorder (SAD)

According to the American Psychological Association (APA), people with SAD typically experience major depressive episodes during the fall or winter months when light is limited. 

In everyday conversations, you may hear friends or family describe SAD as the "winter blues," “seasonal depression,” or “winter depression.” However, some people experience a rare form of SAD called “summer depression,” beginning in late spring or early summer and ending in the fall. Consequently, SAD is the most widely used and accepted term to encompass a range of individual experiences. 

What causes SAD?

While scientists do not have a full understanding of what causes SAD, research indicates a few factors that may influence its development. Since many people with SAD experience its symptoms in the fall and winter, most scientists and healthcare professionals believe that shorter days – and, in turn, less natural light exposure – negatively affect people with SAD. Studies indicate that sunlight controls the molecules that maintain healthy levels of serotonin. This neurotransmitter affects emotional processing, mood, appetite, sexual desire, the circadian rhythm, sleep quality, and even pain processing. In people with SAD, studies suggest that their brains already have reduced serotonin activity; during the fall and winter when light is limited, their serotonin levels are even lower, resulting in depressive symptoms.

If you suspect you or a loved one has SAD, you may experience some or all of the following symptoms:

• Increased sleep
• Feeling hopeless, guilty, anxious, or irritable
• Poor concentration
• Reduced libido
• Increased appetite and weight gain
• Withdrawal from family and friends
• Lack of pleasure in activities you normally enjoy 

SAD is a challenging condition, but it’s also highly treatable. Scientists have completed a significant amount of research to better understand and support people with this condition. Below are some common therapeutic treatment options, like light box therapy, endorsed by doctors, researchers, and therapists. 

Bright light treatment with a light box

One popular form of therapeutic treatment for seasonal affective disorder is light box therapy. Delivered through regular use of a bright light box, research shows that warm light therapy can help reduce symptoms of SAD. Researchers have developed special light therapy boxes that mimic natural sunlight, and these may even help your body increase its production of vitamin D. 

Light intensity

As far as light box intensity goes, premiere best boxes for light treatment are about 20 times brighter than typical indoor lights and filter out potentially damaging UV light, producing as little UV light as possible. Alternatively, if getting a light therapy box doesn’t seem feasible, people can get similar effects in 30 minutes of natural sunlight – even if they are wearing sunglasses. 

What to look for in a light therapy box

In addition to any personal health concerns or light sensitivity, it’s best to get personalized recommendations from your therapist or doctor before purchasing your first light box for seasonal affective disorder. Generally, it’s wise to avoid blue light boxes or LED boxes due to any potential harm blue lights pose to the body’s clock and heat from LED lights. 

Important factors to consider:

• Brightness levels and color temperatures: Look for boxes that project light at 10,000 lux, which is a measurement of how much light the box delivers. 
• Plastic filter: Most quality light therapy boxes include a plastic filter that removes most, if not all, ultraviolet waves, which can cause eye damage.
• Design: There are many different styles and designs. Some include an adjustable arm and other features that make them easy to assemble as a desk light, on a bedside table, or in a favorite reading spot. 

If you have a history of clinical depression or bipolar disorder, discuss light therapy with your doctor before starting light box treatment. According to Dr. Michael Terman, director of the Center for Light Treatment and Biological Rhythms at Columbia Presbyterian Medical Center, people with a history of bipolar disorder or depression may experience an exaggerated response to light box therapy, like deepened depression or hypomania. 

Treatments besides light therapy

Depending on the severity of your symptoms, your doctor might recommend using antidepressant medications, antianxiety drugs, supplements, and other therapeutic medications to improve these symptoms. A therapist cannot prescribe any of these medications, so consult with your doctor or psychiatrist first.

Before the expected onset of SAD symptoms, it may also be helpful to solidify and give a self-care plan with friends and family. Your list of self-care activities may include light exercise, cooking a meal with friends or a partner, or making art. By giving this list to loved ones, you can ask them to check in regularly to discuss your progress and needs. 

Therapy

Even after the symptoms of SAD subside, many people find that talk therapy becomes a foundational part of mental health. Talk therapy, along with light box therapy, is especially helpful for the symptoms of SAD. 

Based on results of a 2015 randomized controlled trial published in the American Journal of Psychiatry, cognitive behavioral therapy (CBT) can be an effective therapeutic treatment for many people with SAD. After 12 sessions of CBT, depressive symptoms of people with SAD improved significantly, and the treatment was comparably effective to light therapy for depression. In general, CBT helps people change negative thought patterns and behaviors and is a promising therapeutic treatment for a range of mental health conditions. Studies also indicate that CBT can be just as effective when delivered online. 

Online therapy

If you’re experiencing SAD but lack time, energy, or resources for face-to-face therapy, you can engage in CBT and other forms of therapy with an online therapist. Using an online platform like BetterHelp, you can work with a licensed, experienced therapist who has a master’s or doctorate degree in their field. Therapy sessions can be held via phone, video, text, or email. Many therapists have years of experience supporting people with SAD and offer specialized knowledge and coping strategies to improve your quality of life.