While bright light therapy can be an effective remedy for fall and winter seasonal affective disorder, recent studies suggest it may also successfully treat nonseasonal depression. When combined with antidepressant medications, this form of therapy can significantly enhance mood and relieve depression symptoms throughout the year.
Seasonal and Nonseasonal Depression
Seasonal depression primarily affects people during fall and winter, when the decrease in daily sunlight can disrupt their internal clocks. Consequences of seasonal affective disorder include sadness, fatigue, a loss of interest in daily activities, and changes in sleep and appetite. Bright light therapy makes up for the loss of natural light, keeping you on a more even keel.
Light therapy also regulates mood, improves sleep patterns, and increases well-being for people living with year-round clinical depression. It resets the body’s circadian rhythms, which are often off balance in people with major depressive disorder.
What Is Bright Light Therapy?
Bright light therapy involves sitting in front of a special box that mimics natural sunlight – about 10,000 lux, which is much brighter than typical indoor lighting. This simple and non-invasive remedy requires 30 minutes of exposure each morning, ideally shortly after you wake up.
To benefit from light therapy:
- Position the light box in front of you or off to the side.
- Do not look directly into the light. Keep it in your peripheral vision.
- You can eat breakfast, read, work, or watch television while using the light box.
You may see improvements in your mood and energy levels by making light therapy a consistent part of your morning routine.
The Benefits of Natural Sunlight
Sunshine is an excellent alternative to using a light box. The light exposure gained from a daily morning walk can provide similar therapeutic benefits, with the added advantages of exercise. Even if it’s cloudy, spending at least 15 minutes outside can boost your mood. The ambient light outdoors on an overcast day can still exceed the light levels typically found indoors.
When the weather allows, you can also try gardening, cycling, or taking your lunch break outside. Your body naturally makes vitamin D when exposed to sunlight, which can relieve symptoms of depression and seasonal affective disorder.
If you cannot get outside, try sitting near a window to maximize your exposure to natural light. Set up your workspace or have your morning coffee in the sunniest part of your home.
Making Light Therapy Part of Your Routine
If you struggle with clinical depression or seasonal affective disorder, see your doctor for advice on how to manage these challenging conditions. While light therapy can provide some relief, it is often most beneficial in conjunction with medication and psychotherapy.
Maryville Integrated Care recognizes the value of comprehensive care plans tailored to each client’s needs. We take a holistic approach to mental health treatment. Reach out to us to discover how we pave the way for a brighter, healthier future.
