Season affective disorder, or SAD, is a form of depression that some people experience in the winter months when there are fewer hours of daylight. Light boxes designed to replicate outdoor light are used to treat SAD. The light alters the chemicals in the brain and helps lift the symptoms of depression. Using a light box correctly will increase the likelihood that the SAD sufferer will see some beneficial changes to his mood during the dark, cold months.
Step 1
Discuss the specifics of your treatment with your doctor before you purchase a light box. Light boxes vary in brightness, intensity and even the kind of light used (blue or white). Know the type of box your medical-care provider expects you to use and how many minutes or hours per day you should leave it on.
Step 2
Choose a box that allows you to sit at a comfortable distance while still reaping the benefits of the light. The Mayo Clinic explains that the preferred intensity of light therapy for SAD is 10,000 lux. Lux is the measurement of brightness. If possible, select a box that provides this amount of light, while letting you sit a foot or so away from the box. Sitting within inches of a light box can cause headaches in some people.
Step 3
Position your light box properly in the room where you are receiving treatment, whether it is an office, the kitchen or a bedroom. The source of light must be from above your eye level to be effective. Place the box on a table or a bookcase, or hang it on the wall, if possible.
Step 4
Turn on your light box in the morning soon after you get out of bed. According to the Mayo Clinic, when light is used in the morning, it coincides with the natural biorhythms of the body and is more likely to relieve symptoms of depression. The bright light may make it harder to sleep if you receive treatment right before going to bed.
Step 5
Work your way up to long treatments, instead of starting with the light on for hours every day. Though you may expect to just turn on your light box and feel better soon, your body must adjust to the light gradually.
Things You'll Need
- Light box
