Light Box Therapy: A Bright Solution for Seasonal Blues
Light box therapy for seasonal depression. What is it? How does it work? Tips and recommendations for use.
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:
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.
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.
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.