Try a Lightbox to Alleviate Symptoms of Seasonal Affective Disorder
“Dear Winter, I’m breaking up with you. I think it’s time I started seeing other seasons. Summer is hotter than you.”
The days are getting shorter. Here in the midwest it means heading off to school or work in the dark, and eating dinner as the evening darkness creeps in earlier and earlier. November 6th marks daylight savings when we “Fall-Back” an hour, making everything even darker for longer.
Do I sound bitter? I am.
In the winter months I miss the sun in a palpable way. I dread its slow retreat into the winter darkness. Many people do. For some people,, the lack of sunlight predisposes them to SAD or Seasonal Affective Disorder.
Seasonal Affective Disorder or SAD is a type of depression that lasts for a season but is not present for the rest of the year. Typically, SAD sets in during the winter months. It often correlates with the reduction of daylight hours.
SAD is a legitimate diagnosis. Symptoms include:
Feeling depressed most of the day, nearly every day
Losing interest in activities you once enjoyed
Having low energy
Having problems with sleeping or oversleeping.
Experiencing changes in your appetite or weight
Feeling sluggish or agitated
Having difficulty concentrating
Feeling hopeless, worthless or guilty
Having frequent thoughts of death or suicide
Appetite changes, especially a craving for foods high in carbohydrates
Treatment for SAD includes psychotherapy and/or the use of a lightbox.
Not many people know about lightboxes or may poo-poo their effectiveness.
What is a lightbox?
A lightbox is a device that mimics outdoor light. Researchers believe this type of light causes a chemical change in the brain that lifts your mood and eases other symptoms of SAD. Research shows that using a lightbox for 20 minutes improves symptoms related to depression. 40 minutes is best, and 60 minutes provides no additional boost.
Generally, the light box should:
Provide an exposure to 10,000 lux of light
Emit as little UV light as possible
Typical recommendations include using the light box:
Within the first hour of waking up in the morning
For about 20 to 30 minutes
At a distance of about 16 to 24 inches (41 to 61 centimeters) from the face
With eyes open, but not looking directly at the light
I purchased a lightbox a couple of years ago and tried it out.
Here’s what I noticed, I did not feel elated or energized by sitting in front of the lightbox each morning. In fact, I found the glaring light from the lightbox so early in the morning a bit annoying, but I stuck with it anyway. With consistent use, I noticed that I fared pretty well that first winter. Considering the low investment cost (40-ish dollars) and the minimal side effects, it may be worth trying out a light box this winter if you notice that you tend to get the “winter blues” each year.
Daylight savings tends to be a time when people predisposed for depressive symptoms start to feel a bit worse. Couple the lack of sunlight with the increased demands of the upcoming holidays, and it can be a tough time.
I recently unpacked my lightbox and plan to start using it again each morning. I recommend starting your lightbox in October if you live in the Midwest. While it is most effective to use a lightbox first thing in the morning for at least 20 minutes, don’t let this keep you from trying one out if that set up isn’t feasible for you. Put one at your desk at work and light it up as you work through your morning emails. Put it on your bathroom vanity and light it up as you brush your teeth, wash your face and brush your hair. Find what you can do consistently and try it out.
Have you used a light box? Do you have a routine that feels enjoyable to you each morning with your lightbox?
If it feels right, give one a test drive and let me know what you think.