During the winter months, when the days are shorter and the light from the sun is not as strong as in summer, some people suffer from a condition called seasonal affective disorder, or SAD, which is characterized by depression, sadness and moodiness, the onset of which is connected to the shorter days and lower light available. The Mayo Clinic explains that light therapy is a method of providing enough bright, artificial light to those people to help them through their depression.
Step 1
Check with your doctor or therapist ahead of time if you want to use light therapy, to see if it will be helpful for your condition.
Step 2
Buy your light therapy equipment so that you have it handy for use starting in early autumn. Start with the light therapy when you begin to feel symptoms of sadness or depression. This may occur just as the days are shortening in the fall.
Step 3
Place your light box close to where you sit and work, and in such a way that the light shines in your eyes from the side, top or bottom, recommends PsychEducation.org, rather than having it shine directly into your eyes. Shining the light directly into your eyes may cause eye damage.
Step 4
Participate in light therapy first thing in the morning to acclimate your inner clock, or circadian rhythm, and trick your brain into not believing it is winter.
Step 5
Start your sessions initially for 15 minutes, building the time you are exposed to the light up to about 2 hours. Some light boxes simulate dawn and come on automatically, explains PsychEducation.org, and these may be helpful if you need the light to be on when you wake up. Speak to your doctor about the time of exposure and how close you need to sit to the light box. Both are based on the intensity of the light.
Step 6
Make time for your therapy every day so that you develop a rhythm throughout the season. Consistency is important. Light therapy can be done while you are doing other things.
Step 7
Continue to use light therapy throughout the winter and spring until your spirits begin to lift once again and you feel better.
Step 8
Use your light box on extended groups of days that are cloudy and that may trigger symptoms in you -- even during the summer, or if you have a rainy season where you live. Check with your doctor about adjusting the way you use the box.
Tips and Warnings
- Examine the different kinds of light boxes available before purchasing one to make sure you get the right kind for your needs. Your therapist may be able to assist you with your decision. For full effect, the light must shine into your eyes and not just on your skin. However, you don't want to injure your eyes by staring directly into the light source. Do your therapy in the morning when you first wake up. Do not do it at night as it may interfere with sleep patterns.
- The information offered here is for educational purposes and is not meant to replace medical advice.
Things You'll Need
- Light box
Member Comments