During winter people may develop signs of depression, called seasonal affective disorder (SAD). In this article we will explore how to apply light therapy for seasonal affective disorder.
What is Seasonal Affective Disorder?
Winter depression is a condition that typically occurs during the dark season. While many people are affected by seasonal light variations, some develop a more serious condition known as winter depression. The symptoms of winter depression can include:
- Lack of energy and initiative
- Increased fatigue and need for sleep
- Sleep problems
- Increased appetite, especially for carbohydrates and sweets
- Weight gain
- Reduced social activity
- General feeling of discomfort
- Depressive thoughts
- Concentration difficulties
- Irritability
- Prolonged low mood
- Loss of interest in activities usually enjoyed
- Crying spells or increased urge to cry
Treatment of Winter Depression
First-line treatment of winter depression may include:
- Antidepressant medications
- Light therapy
- Psychotherapy
Other Measures
In addition to the treatments mentioned above, the following measures are recommended
- Good sleep hygiene
- Daily outdoor physical activity
- Increased indoor lighting
Light Therapy For Seasonal Affective Disorder
Light therapy can be used as a first-line treatment for mild to moderate depression. Many prefer this over medication.
Effectiveness
- Approximately 60% experience regression of winter depression with light therapy treatment
- Improvement can be noticed within 2-3 weeks
How to Use Light Therapy Lamps
Recommendations
- Light intensity: Approximately 10,000 lux
- Distance from lamp: 40-80 cm (check manufacturer’s instructions)
- Best timing: Early morning, around 7:00 AM
- Duration: Approximately 30 minutes daily
- Eyes should be open, but don’t stare directly into the light
If no effect after 2-4 weeks
- Try evening treatment around 8:00 PM
- Increase duration to 30-60 minutes
Alternative: Sunrise Simulation
Some lamps simulate sunrise and can be an alternative to treatment with a light therapy lamp.
- These lamps can have similar effects to morning light therapy
- Lower light intensity (approximately 250 lux)
- Gradual light increase over 30-90 minutes
Conclusion
Light therapy is an attractive first choice for treating mild to moderate winter depression. Most achieve good results with daily sessions of approximately 30 minutes of light treatment in the morning. A minority have best results with evening light treatment for 30-60 minutes.
However, it is important to emphasize that while light therapy can be effective, light treatment should be seen as part of a holistic approach to mental health. For some, it may be necessary to combine light therapy with other forms of treatment such as talk therapy or medications, along with a beneficial lifestyle to achieve optimal effects.
Do you want to learn more?
- Explore our article How to Calm the Amygdala: 11 Tips For Reduced Stress and Anxiety
Sources
- Avery, David, P. P. Roy-Bryne, and D. Solomon. «Seasonal affective disorder: Treatment.» 2017-07-25)[2019-02-03]. http://www. uptodate. com/contents/seasonal-affective-disordertreatment (2017).
- Pjrek, Edda, et al. «The efficacy of light therapy in the treatment of seasonal affective disorder: a meta-analysis of randomized controlled trials.» Psychotherapy and Psychosomatics 89.1 (2020): 17-24.
- Vinterdepresjon. Norsk Elektronisk Legehåndbok
