Seasonal Affective Disorder: Light Therapy

Seasonal Affective Disorder: Light Therapy

Let’s talk about winter. Hot chocolate, sledding, and crackling fires can make us feel all warm and cozy, but having fewer and fewer daylight hours takes its toll. As Daylight Saving Time ends in early November, and our days become even shorter and darker, it is important to have tools in place to combat the downside of the season.

One such tool is called Light Therapy. Light therapy consists of indirect exposure to bright UV-free light. It is primarily used for the treatment of the winter blues and sleep problems. Clinically speaking, there is a type of depression known as Seasonal Affective Disorder (also called S.A.D. or Seasonal Depression; learn more here). The dramatic reduction in sunlight during Minnesota winter months causes our hormones, brain chemicals, and daily rhythms to get out of whack. All of those changes can lead to sleepiness, fatigue, and sad moods, which are symptoms of Seasonal Affective Disorder.Light therapy, cozy by the fire

Spending time with a specially-designed light box can help reverse these symptoms by tricking our brains and bodies into thinking we are getting the sunlight we need. Research consistently shows that regular use improves energy and mood. https://www.mayoclinic.org/tests-procedures/light-therapy/about/pac-20384604

Light therapy boxes with 10,000 LUX, the optimal amount of cool blue light that looks and feels like the blue sky on a summer’s day, can trigger biochemical changes in your brain. The right amount of full-spectrum light helps regulate melatonin and boost serotonin, giving you a better chance at restful sleep and a happy (or happier!) mood all winter long.

Light therapy is most effective when used for 30 minute periods several days or every day of the week. When using the light box, sit 20-30 inches away from it, and go about your business–read, study, work at your computer, or eat dinner. The light is meant to enter your eyes indirectly. Just like the Sun, never look directly at the light!

Always follow the manufacturer’s directions for your specific light. Although side effects are rare, they can occur, so make sure to pay attention to how you feel when using your light.

Has light therapy been helpful for you? If not, what has helped during these long winter months?

Blog written by Sentier therapist, Sarah Souder Johnson.

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Families are our passion! I, Megan, do most the writing for this blog, and am a therapist in St. Paul, MN. Other therapists at Sentier respond to blog posts, though I write most of the content. We work primarily with teenagers, families, and college-aged young adults. We use this blog to share parenting tips, information about family therapy and adolescent/teen counseling, and many other things. Much of this blog is dedicated to teenagers and parenting teenagers because we spend a great deal of time helping teens and families of teens. I typically write about topics that can’t be ignored in our practice. We can’t ignore these topics because many of you (parents and teens) come to us to discuss these issues.

Please check back periodically if these topics are of interest to you. We’d love to hear your thoughts about the topics I write about or requests that you might have for our next blog post. Please email me directly if you have a subject area that you would like me to blog about: msigmon[at]sentiertherapy[dot]com

Megan Sigmon-Olsen, M.S.W., LICSW
670 South Cleveland Avenue, St. Paul, MN 55116

www.sentiertherapy.com

Sentier Psychotherapy Stillwater MN

 

 

 

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