Light Therapy for Seasonal Depression

As days get shorter in the winter, some people notice that they start feeling down or their depression gets worse. This is called seasonal depression or seasonal affective disorder (SAD).

We recommend:

• Light therapy – Most people need to use their light box during the fall and winter every year to improve their mood.
• Lifestyle changes.  Read more: Lifestyle Tips for Depression and Anxiety

If you do not notice improvement or if your depression gets worse after trying these changes for a few weeks, reach out to us or another mental health provider to discuss other options, including therapy and antidepressants.

If you decide to purchase a light box, search for “light box for seasonal depression.”

Make sure that it meets the following specifications:

• Emits 10,000 Lux of light
• Has a UV filter to protect your eyes
• Screen is at least 200 square inches

Two products that are recommended:

• Northern Lights Technologies BOXelite Desk Lamp
• Carex Day-Light Classic Plus Light Therapy Lamp

• Use your light box right after waking up, ideally between 6:00 and 9:00 am, for 30 minutes each day.
• Place the light on a table or counter so you can sit comfortably in front of it.
• Follow the manufacturer’s instructions about how far to sit from the light box.
• Keep your eyes open, but do not stare directly at the lights.

You should start to notice a difference within two weeks, but it can take up to four weeks to see the full benefit.

Continue light therapy throughout the winter until the spring.

Light therapy is a safe treatment for most people.

A light box may not be safe for you if you:

• Have an eye condition or eye damage that makes your eyes very sensitive to light (macular degeneration, retinitis pigmentosa, etc.)
• Take medication that increases your sensitivity to light, such as some antibiotics and St. John’s Wort
• Have bipolar disorder

If any of the above apply to you, please reach out to us before starting light therapy.

Most people who have a seasonal pattern to their low mood will have it every winter.  The good news is, if you know it's coming, you can prepare.

Here are some ways to get ahead of it:

• Exercise more toward the end of summer.
• Start seeing a therapist around September.
• Start using your light box in October.
• Start getting outside every day beginning in October.
• If possible, plan a vacation to a sunny spot for January.