Cold weather often brings a sense of heaviness, low energy, and the struggle to get out of bed.
Whether you’re dealing with ongoing depression or the familiar weight of anxiety, lifting your mood can feel like an uphill battle. For those experiencing seasonal or winter depression, the shorter days and lack of sunlight only intensify these feelings, making relief seem even more elusive.
Fortunately, light therapy offers a natural, non-invasive approach to boost mood and energy levels. The right lights to help with depression and anxiety can make a significant difference in your daily life, bringing a sense of relief and hope. But with so many light therapy devices on the market, it can be daunting to figure out which one is best suited for you.
This guide provides practical advice on selecting the right lights to help with winter depression. By following these guidelines, you can find a lightbox that fits your needs and helps ease your struggles. With the right approach to light therapy, you can make the most of this treatment and return to your normal self again.
What is Light Therapy?
Light therapy, or phototherapy, is a safe and non-invasive treatment that uses bright light to mimic natural sunlight. It has gained widespread attention for its ability to alleviate symptoms of conditions affected by a disrupted circadian rhythm, such as depression, Seasonal Affective Disorder (SAD), and anxiety.
Particularly useful during the darker months, light therapy compensates for the lack of sunlight by using artificial light to regulate mood-related hormones, improve energy levels, and restore a sense of normalcy to daily routines.
How Does it Work?
Light therapy involves sitting near a light box that emits a bright white light similar to outdoor sunlight but without harmful ultraviolet rays. Exposure stimulates the brain’s production of serotonin, a neurotransmitter associated with mood regulation and feelings of well-being. Serotonin levels naturally decline when sunlight exposure is reduced, which is one of the main reasons why people experience mood fluctuations.
Besides serotonin, exposure to light therapy balances melatonin levels and influences sleep-wake cycles. By restoring these chemical levels, light therapy can effectively relieve feelings of depression and anxiety.
Benefits of Light Therapy
Light therapy offers various benefits, particularly for non-seasonal forms of depression or anxiety. It can be a complementary treatment option that can lift mood, reduce feelings of stress, and improve energy levels. In fact, research has shown that daily light therapy sessions can be effective for mild to moderate depression, helping users feel more balanced and less overwhelmed by anxious thoughts.
Light therapy is also recommended for SAD, especially in the fall and winter when natural sunlight is scarce. It helps individuals maintain better emotional and mental health throughout darker months.
Choosing Lights to Help with Depression: What to Consider
While many lamps and light boxes are marketed for light therapy, not all are effective and appropriate for this use. It’s important to buy one that provides enough light and is designed to treat your condition.
Here are some factors to consider when choosing lights to help with depression:
Light Intensity
Light intensity is measured in lux, quantifying brightness while considering the area it covers. Experts recommend a lightbox with an intensity of at least 10,000 lux for treating depression and SAD, as this brightness level mimics natural daylight and can provide therapeutic benefits. It can also trigger the brain’s response to balancing serotonin and melatonin levels.
UV Protection
One of the most important features when looking for lights to help with seasonal depression is UV protection. After all, individuals will spend significant time receiving direct exposure to the light. If your lightbox doesn’t provide UV protection, prolonged exposure can damage the skin and eyes, leading to harmful effects.
Ensure your lightbox is labeled UV-free or can filter out UV radiation to protect against potential risks. Fortunately, most light boxes are medically graded for depression and SAD treatment, ensuring safe use without the danger of skin or eye irritation.
Size and Portability
Light boxes come in all shapes and sizes, so consider how and where you will use the device. For instance, if you intend to use it primarily at home, a larger, more stationary light box can provide ample coverage and comfort. Devices with a large surface area offer a higher lux, giving you the option to move around and letting you be farther away from the lamp without compromising its effectiveness.
However, if you’re looking for something more versatile or travel-friendly, consider a smaller, portable model you can carry easily. Some can be placed on a desk or table, while others can be used for on-the-go purposes.
Adjustability and Settings
The light box’s brightness might be too strong or weak for your liking. Fortunately, many lightboxes come with adjustable brightness settings, allowing you to customize the intensity according to your comfort level.
Since some people find starting with the full recommended 10,000 lux intensity challenging, easing into light therapy is best. By gradually increasing the brightness over time, individuals can enjoy the treatment while maximizing its benefits.
Angle and Distance Requirements
Check the user’s manual for the optimal distance between you and the device, as this affects the therapy’s effectiveness. You want to sit comfortably, ideally 24 inches away from the lightbox, for best results. Some come with adjustable stands or tilt features to help direct the light at the correct angle for your face and eyes.
Doctor’s Approval
Before you search for lights to help with depression, getting the green light from your doctor is important. Talk to your healthcare provider first, especially if you:
- Have past or current eye problems, such as glaucoma, cataracts, or eye damage from diabetes
- Have a diagnosis such as bipolar disorder and lupus
- Are taking prescription medications like antipsychotics and antidepressants, as some over-the-counter supplements can make your skin photosensitive, requiring you to adjust your light therapy usage
Choose the Right Device for Your Condition
Choosing the right lights to help with seasonal depression can be a game-changer in managing your mood and well-being. After all, the right device can help you feel more energized, improve your sleep, and lift the heavy cloud of anxiety or depression.
As you explore different options, remember that safety, effectiveness, comfort, and a doctor’s recommendation are essential. Don’t hesitate to ask questions, read reviews, and consult experts before deciding. Talk to your healthcare provider about lightbox options and recommendations so you get one that’s best suited to your needs.
Be one step closer to feeling brighter and in control of your mental health. Visit the Alaska Northern Lights blog to learn more about the health benefits of light therapy.