Have you ever felt sad, lonely, and tired for no reason during the winter months? The winter blues are a normal experience that happens when sunlight is reduced during certain times of the year. However, some individuals may experience Seasonal Affective Disorder (SAD), a type of depression similar to the winter blues, except it is more severe and persistent.
When treating the winter blues, light therapy has become a popular option for managing the symptoms, especially for individuals with SAD. However, it’s important to first distinguish the difference between the winter blues and SAD, while learning more about the benefits of light therapy in treating these conditions.
Defining The Winter Blues
Experiencing the winter blues is a common phenomenon where individuals feel symptoms of depression during the winter months. Whether it’s the chilly weather, thick snow, or holiday stress – these factors can affect the way you feel, and more often than not, it can lead to feelings of sadness, loneliness, and fatigue.
The winter blues are often temporary and easily managed through healthy coping mechanisms. How to beat the winter blues: establishing a sleep routine, exercising indoors, reaching out to loved ones, and seeking sunlight. Since sunlight is hard to come by during the winter months, people usually seek light for winter blues through lamps and light boxes.
Although the winter blues may often feel like a winter depression, it is not an actual mental health disorder. However, in some cases, the winter blues may progress into something more severe and persistent known as Seasonal Affective Disorder (SAD).
What is SAD (Seasonal Affective Disorder)?
SAD is classified as a subtype of major depressive disorder and is characterized by recurrent episodes of depression that coincide with seasonal changes. The symptoms typically emerge in the fall or winter and subside in the spring or summer.
Common symptoms of SAD include the following;
- Persistent feelings of sadness and loneliness
- Loss of interest in hobbies and activities
- Changes in appetite (overeating or loss of appetite)
- Sleep disturbances (insomnia or hypersomnia)
- Difficulty in concentrating
- Suicidal ideation
Although the exact cause of SAD is unknown, it has been observed that individuals living in northern latitudes or those farther from the equator are more likely to develop SAD due to reduced sunlight exposure during winter months.
Light exposure plays an important role in regulating our circadian rhythms, which are our bodies’ internal clocks that dictate sleep-wake cycles and other physiological processes such as hormones, digestion, and body temperature. When our circadian rhythms are disrupted, so are these other functions of our body.
During the winter months, reduced exposure to natural light can disrupt these rhythms, leading to imbalances that affect certain neurotransmitters and hormones of the body. For example, serotonin, a neurotransmitter, plays a vital role in mood regulation and cognition. Melatonin, on the other hand, is a hormone that regulates sleep.
Both serotonin and melatonin are heavily influenced by light exposure, so when a person goes through a season of winter where exposure to light from the sun is reduced, the production of these hormones is disrupted, leading to a cascade of effects that contribute to the onset of depressive symptoms that make up Seasonal Affective Disorder.
Light Therapy: Winter Depression Treatment
Whether it’s the winter blues or SAD, both conditions can be managed through various treatment options recommended by a qualified professional. Most professionals recommend using light for winter blues and even more severe cases, such as those with SAD.
Utilizing light for winter depression is often referred to as light therapy, a treatment that involves exposure to artificial light that mimics natural sunlight. This therapy is designed to compensate for the lack of sunlight during the winter months and is considered one of the most effective treatments for the winter blues and SAD.
To combat the winter blues, light therapy typically involves sitting in front of a light box that emits bright light (usually around 10,000 lux) for a specified duration each day, usually in the morning. The light box is designed to simulate the effects of natural sunlight, providing the necessary intensity to help regulate mood and circadian rhythms.
The beauty of light therapy is that the artificial light used is safe for daily use. The side effects of using light for winter depression are minimal, such as mild headaches or eye strain caused by staring directly into the light. This is why we recommend keeping the light about two feet away from your gaze, so you can still enjoy the therapy without hurting your eyes.
Light boxes for light therapy have become more accessible thanks to innovative companies that create light therapy devices that are portable and available for home use. Alaska Northern Lights, an online retailer of bright light therapy boxes, aims to promote the benefits of bright light therapy around the world. However, they remind their customers to consult with a healthcare professional to determine the appropriate duration and intensity of exposure based on their specific needs.
How Effective is Light Therapy for Seasonal Affective Disorder?
Numerous studies have demonstrated the effectiveness of light therapy in treating SAD. Research indicates that approximately 40% to 60% of individuals with SAD experience significant improvement in their symptoms after undergoing light therapy.
How often and how much you undergo therapy depends on what your doctor or mental health professional says. Generally, light therapy sessions are recommended to be done as soon as you wake up, between 6:00 am and 9:00 am starting with 30 minutes of exposure per day. Continuous usage of light therapy can alleviate symptoms of depression after two weeks. Some individuals may even experience the benefits of light therapy within a few days.
The therapy is believed to work by resetting the circadian rhythms and increasing serotonin levels, compensating for the lack of sunlight caused by the winter season. By regulating the circadian rhythm and balancing our serotonin and melatonin levels, light therapy alleviates depressive symptoms and is an effective treatment for SAD.
Not only does light therapy help in treating SAD, but research has also observed its effectiveness in treating other forms of depression and even sleep disorders. Doctors suggest that light therapy can be used as a stand-alone treatment or as supplemental therapy in addition to medications and counseling, making it a valuable asset in addressing mental health issues.
Adding Light Therapy to Your Mental Health Program
While light therapy can be highly effective in managing SAD, it is often most beneficial when combined with other treatment options. For example, cognitive-behavioral therapy (CBT) is one such approach that has been shown to be effective in treating SAD. CBT is a non-drug treatment that focuses on identifying and changing negative thought patterns and behaviors that contribute to depressive symptoms.
Incorporating light therapy into a CBT program can enhance the overall effectiveness of treatment and provide individuals with coping strategies to manage their symptoms. This combination can empower individuals to actively participate in their mental health care, fostering resilience and promoting long-term well-being.
In some cases, individuals with SAD are prescribed antidepressant medications such as Selective Serotonin Reuptake Inhibitors or commonly known as SSRIs. These medications primarily focus on taking care of the hormonal imbalance that causes the disorder, so adding light therapy to the treatment can enhance its effectiveness.
Shining Light on SAD
When it comes to treating the winter blues, light therapy has been widely used to treat these symptoms of depression, even for individuals with SAD. Light therapy has emerged as one of the most effective treatments for SAD, offering a safe and non-invasive option for individuals seeking relief from their symptoms.
Establishing a routine can help reinforce the habit of using light therapy, making it a more integral part of their daily self-care practices. Check out Alaska Northern Lights and see how their products can help you lead a brighter and happier life.