Light Box Therapy: A Bright Solution for Seasonal Blues

As winter settles in, many people notice a shift in mood, energy, and overall well-being. Less sunlight can lead to feelings of sadness, lethargy, and even symptoms of depression—a condition known as Seasonal Affective Disorder (SAD). Light box therapy is an effective treatment that can help reset your biological clock and uplift your mood. Here’s what you need to know to safely and effectively use this tool to improve your mental health during the darker months.

What is Light Box Therapy?

Light therapy involves using a specially designed light box that emits bright light at an intensity of 10,000 lux. To put this in perspective, that’s about 20 times brighter than the usual indoor lighting and simulates outdoor sunlight on a clear day. This intensity helps your body regulate melatonin production and restore a natural circadian rhythm, the body’s internal clock, which is crucial for mood and energy regulation.

How to Use a Light Box

Using a light box is simple, but consistency and timing are key for optimal effectiveness. Here are the steps to follow for best results:

1. Start with 30 Minutes Each Morning

Place the light box in front of you or slightly to the side. Ideally, sit in front of the light for about 30 minutes each morning, as soon as possible after waking—preferably between 6:00 a.m. and 9:00 a.m.

1. Stay Occupied, But Keep Your Eyes Open

While you don’t need to stare directly at the light, your eyes should be open during the session. You can use this time to eat breakfast, read, watch television, or even work on a computer. The light exposure should feel comfortable and not overly bright or blinding.

1. Consistency is Key

Most people will notice some improvement in mood and energy within a few days, and significant improvement within two weeks. Regular sessions throughout the winter are typically recommended until springtime. If you need to skip a day or two for a weekend trip, symptoms often won’t return immediately—but it’s best to return to daily use when you can.

Adjusting Your Therapy if Needed

If you’re not seeing the improvement you hoped for after 10 to 14 days, try these adjustments:

• Increase Time: Increase your light exposure to 60 minutes each morning.

• Split Sessions: Consider splitting the time between morning and evening. Avoid evening sessions close to bedtime, as the bright light can interfere with sleep.

If symptoms persist, it’s a good idea to consult your healthcare provider for additional guidance.

Fine-Tuning Your Routine

Once you start seeing a positive response, you might try:

• Reducing Time: Some people find that 15 minutes of exposure is enough after relief of depressed mood.

• Adjusting Time of Day: While mornings are typically best, you may find it easier to incorporate light therapy at another time. If symptoms return, simply return to the initial schedule and timing.

Choosing the Right Light Box

Because light boxes aren’t regulated, you will want to get one that meets specific criteria to ensure safe and effective therapy. Look for a model with a UV filter and one that emits 10,000 lux to achieve the desired therapeutic effect. The Center for Environmental Therapeutics offers a helpful guide for selecting a reliable light box.

Takeaway

Light box therapy is a simple yet powerful tool to address the winter blues and reset your body’s natural rhythm. With the right box and consistent use, many people experience mood improvement, higher energy, and a more balanced outlook through the darker months. If symptoms persist or worsen, always consult with your healthcare provider.

Mediterranean Diet for Mood

The Mediterranean diet (MD) is a flexible, satisfying way of eating that emphasizes whole, plant-based foods and healthy fats. Known as one of the world’s healthiest dietary patterns, recent research even suggests that the MD can help improve mood and reduce depressive symptoms!

Unlike typical “diets,” the MD isn’t about strict rules or counting calories. Instead, it’s about balance, flavor, and enjoying foods that fuel both body and mind.

The MD is comprised mainly of:

• Healthy Fats: Think essential Omega-3s and monounsaturated fats, especially from extra virgin olive oil (EVOO) and fish..

• Antioxidant-Rich Polyphenols: Found in EVOO, dark chocolate, berries, tea, herbs, and red wine.

• Vitamins in Whole Foods: Real foods provide more complete nutrition compared to many supplements.

• Fiber for a Healthy Gut: Essential for gut health, feeding beneficial bacteria to support digestion and immunity.

In general, focus on eating:

• Plenty of veggies, fruits, legumes (beans, nuts), and seeds.

• Incorporate whole grains like whole-wheat bread and brown rice.

• Lots of EVOO as a primary healthy fat.

• Enjoy fish, especially those rich in Omega-3s.

• Have natural cheese and yogurt in moderation.

• Limit red meat; opt for poultry, fish, or plant proteins.

• Cut back on sweets, sugary drinks, and butter.

• Moderate wine with meals is fine (but there’s no need to start if you don’t already drink).

Why the MD Works:

• Limits Saturated and Trans Fats: Keeping these low helps manage LDL cholesterol and reduces artery plaque and inflammation.

• Promotes Healthy Fats: Omega-3s support brain health, good cholesterol levels, and reduce inflammation.

• Limits Sodium: Lower sodium helps keep blood pressure in check, reducing risks of heart disease and stroke.

• Reduces Refined Carbs and Sugar: Prevents blood sugar spikes and cuts out empty calories.

• Packed with Fiber and Antioxidants: These help stabilize blood sugar, reduce inflammation, and protect against certain cancers by fighting free radicals.

Other Big Benefits:

• Reduces risk of heart disease, heart attack, and stroke.

• Helps maintain a healthy weight.

• Supports balanced blood sugar, blood pressure, and cholesterol.

• Lowers risk of metabolic syndrome.

• Encourages a healthy gut microbiome.

• Reduces risk of some cancers.

• Slows cognitive decline with age.

• Promotes longevity and overall wellness.

The Mediterranean Diet is all about enjoying delicious, nourishing foods that make you feel good and support long-term health. Enjoy every bite!

Omega 3s for Mood

There is a growing body of literature indicating that omega-3 polyunsaturated fatty acids (omega-3 PUFAs) can be effective in improving symptoms of depression. Omega-3s are essential to carry out metabolic processes. They have well known benefits for heart health and brain function.  

Although it is unclear how Omega-3s might improve depressive symptoms some researchers have suggested it may be related to their effects on serotonin and serotonin receptors in the brain. They may also improve symptoms through their anti-inflammatory effects.

Because we cannot produce our own supply, it is necessary to get Omega-3s from our diet. 

Foods rich in Omega-3s:

Salmon

Mackerel

Tuna

Herring

Sardines

Food with Omega-3 (but in smaller amounts that fish):

Grass-fed beef

Edamame

Walnuts

Chia seeds

You may consider taking a fish oil supplement if you’ve experienced a mild decline in brain function or struggle with depression, especially if fish is not a regular part of your diet. Look for one with an EPA:DHA ratio of 2:1. I recommend a dose of 1000-2000 mg daily but always consult with your provider.

The Gut-Brain Connection

The gut-brain axis or connection- The gut, sometimes referred to as the “second brain” is transforming medicine’s understanding of health, digestion, and mood. The gut-brain axis refers to the two-way communication between the microbiota in the GI tract with the nervous system. 

Studies have revealed the species of bacteria in depressed people differ from those without. Certain bacteria can increase levels of GABA in the brain, which may help relieve depressive symptoms.

The good news is you are capable of changing your microbiome and fix gut/related depression. If you suspect this may be the case with you, how do you reset your gut microbiome?

Increase the probiotics and prebiotics in your diet. 

Probiotic-rich foods:

Yogurt (with active cultures)

Kimchi

Miso

Kefir

Kombucha

Buttermilk

Some cheeses: cheddar, mozzarella, gouda

Prebiotics are needed to provide food for the microbiomes

Prebiotic-rich foods: 

Onions

Garlic

Asparagus

Leeks

Legumes

Oats

Banana

Berries

Food and Mood

How much does our diet really impact our overall health, including how we feel both physically and emotionally? While most of us know that eating a balanced, nutritious diet is beneficial, the extent of its impact on our well-being might surprise you. Can dietary changes alter symptoms or even the trajectory of a diagnosis? In many cases, yes.

The connection between nutrition and health is powerful. What we eat plays a crucial role in how effectively our bodies fight disease, regulate hormone levels, and even influence gene expression. This connection between what we eat and how we feel is powerful. But this relationship works both ways: Eating well can enhance our mental and emotional health, but when we’re not feeling our best, poor eating habits can perpetuate a harmful cycle, making it harder to regain balance.

In short, what we put on our plate can have a transformative impact on our health—both physically and emotionally. That said, my goal is not to downplay the importance of psychotherapy and medications in the nuanced care of mental health. Food is not a panacea for mental health conditions, nor is it a remedy for serious symptoms, which can be life-threatening.

It’s essential to integrate other wellness strategies, such as mindfulness, movement, and quality sleep, into your routine. By being mindful of your nutrition and working collaboratively with your mental health provider, you can further support your overall well-being. My aim is to provide you with evidence on how food influences mental health in various ways, empowering you to make informed choices for better mental and emotional health.

Integrative Psychiatry Intro

As a doctorally prepared Psychiatric Mental Health Nurse Practitioner with 15 years of experience in the mental health field, I’ve seen firsthand that medication and therapy alone often fall short of bringing patients to a state of true well-being. Many continue to struggle with persistent mental health symptoms, while others deal with unwanted side effects. Some patients have tried numerous medications with little success, while others are on multiple prescriptions yet still suffer.

As a clinician, this has not only been frustrating but has also driven me to seek a better way. There is a better way, and that’s what I’m here to explore with you. 

I realized that in order to truly help my patients, we needed to consider the whole person and account for various factors beyond just symptoms. Around this time, I noticed that many of my patients were exploring natural therapies and asking about alternatives to medication. This led me to dive deeper into herbal medicine and explore the healing potential of plants. A few years later, I discovered the field of Integrative and Functional Medicine, which ignited my passion for a more holistic approach to healthcare—one that seeks to address the root causes of symptoms, rather than just managing them.

In 2024, I completed a fellowship in Integrative Psychiatry, which complements my traditional training by allowing me to consider all aspects of my patients’ lives for a more personalized, holistic approach. Integrative psychiatry combines evidence-based treatments with complementary therapies, focusing on both the mind and body to address mental health symptoms. It’s about tailoring care to the individual and considering every facet of their health and well-being.

The goal of this blog is to provide you with evidence-based information and practical tips that you can  incorporate into your daily life to achieve your optimal health and wellness.