As the temperature drops and the days get shorter, it can be easy to find yourself in a more negative headspace and struggling to maintain energy throughout the day. Light therapy, a form of treatment that can mimic and provide the benefits of sunlight, has been rising in popularity in recent years to help combat seasonal affective disorder and provide a boost of energy.
“When daylight decreases, people can start to get into negative patterns of how they think, feel, and what they do on a day-to-day basis,” says Angela Haley, LCPC, CCS, clinical director of Northern Light Acadia Hospital’s Inpatient Services. "Light therapy can help change these patterns and start shifting them into more positive ones.”
So, how does light therapy work?
To begin, it’s important to use a light box that is designed for light therapy. They come in a wide range of brightnesses, and each one has a variety of settings, so take the time to find one that suits you best. The intensity of a light box is different than something like an overhead light, says Haley, and it offers a more targeted treatment. Once you have your setup, plan to spend about 30 minutes per day in front of or in the proximity of the light box while it’s in use. Make sure not to put in too much time, as extended exposure can also have adverse effects on your wellbeing.
“Light therapy alone may not shift someone out of a seasonal depression,” says Haley, noting that it can sometimes be paired with other treatments, such as therapy or medications. However, you’ll generally see the benefits of light therapy relatively quickly, sometimes after one session or a couple weeks. “Light therapy doesn’t require too much energy, but it can produce a lot of healthy changes.”
Haley says that one of the misperceptions that holds people back from trying light therapy is that they believe there isn’t enough research on it to prove its beneficial. “There are many research studies that support the use of light therapy,” she says. “It is really about the individual getting to know the effect it can have on them and making decisions related to their health and wellbeing.”
If you think light therapy could benefit you, talk with your provider to develop a plan for you.