Bright Light Therapy
Although we experience sunny weather sometimes from July through October (Wow!) most of Western Washington is notoriously dark, windy, and rainy, and sometimes snowy. However, most of us here like our temperate climate because of the lack of tornados, hurricanes, and the like.
Yet, during those dark Autumn-Spring months we are inside much of the time enjoying a good book and a locally brewed coffee or stout. The average daylight hour during December/January in Seattle is only ~8 hours. This lack of day light affects our bodies in different and sometimes negative ways.
Bright Light Therapy can be a substitute for lack of sunlight. This therapy can also be successful in treating seasonal affective disorder, depression and certain other conditions by exposure to bright artificial light. The devise for this therapy is called a light therapy box. This small box gives off bright light that mimics natural outdoor light. Furthermore, light therapy is also one of the many ways to treat a variety of mental disorders and conditions affected by time changes, work/shift changes, jet lag, and more.
Exposure to bright light from a light therapy box is additionally thought to alter your circadian rhythms and suppress your body’s natural release of melatonin. Together, these cause biochemical changes in your brain that help reduce or control symptoms of seasonal affective disorder and other conditions.
The light box used in light therapy emits a type and intensity of light that isn’t found in normal household lighting. So simply sitting in front of a lamp in your living room is unlikely to relieve your seasonal affective disorder symptoms or other problems. Similarly, a light box delivers brighter, more focused light than you can find outdoors, which makes it more effective than trying to get enough light exposure by spending time outside — especially on our drizzly, overcast days here.
When to consider light therapy
- You can’t tolerate the side effects of antidepressants
- You’ve tried antidepressants but they haven’t been effective
- You want an alternative to psychotherapy
- You’re pregnant or breast-feeding and are concerned about the effects of antidepressants on your developing fetus or baby
- You don’t have insurance coverage for mental health services
- Your lack of access to mental health services
Conditions light therapy may help
- Certain sleep disorders
- Seasonal affective disorder
- Nonseasonal types of depression
- Obsessive-compulsive disorder
- Premenstrual dysphoric disorder
- Postpartum depression
- Jet lag/frequent travel
- Shift-work/rotating schedule
Keep in mind that light therapy hasn’t officially been approved by the Food and Drug Administration as a treatment for seasonal affective disorder or other conditions. But many mental health providers consider light therapy the main seasonal affective disorder treatment.
Risks and side effects associated with light therapy are uncommon but can happen. They can include:
- Eyestrain
- Headache
- Agitation
- Nausea
- Vomiting
- Irritability
- Fatigue
- Dry mouth
- Sleep problems
- Mania
When side effects do occur, they’re usually mild. They may go away on their own within a few days of starting light therapy. You also may be able to manage these problems by reducing treatment time, moving farther from your light box, taking breaks during long sessions, or changing the time of day you use light therapy. Talk to your physician for additional help and advice.
Who shouldn’t use light therapy
Some light boxes don’t filter out or shield harmful ultraviolet (UV) light. UV light can cause skin and eye damage. Don’t use light therapy without consulting your doctor first if:
- Your skin is sensitive to light
- You take medications that react with sunlight, such as certain antibiotics or anti-inflammatories
- You have an eye condition that makes your eyes vulnerable to light damage
Cautions for bipolar disorder or severe depression
In rare instances, light therapy may trigger episodes of mania in people with bipolar disorder. Be sure to talk to your doctor or mental health provider before starting light therapy or at any time during treatment if your condition gets worse.
You don’t need any special preparation to have light therapy. Before starting light therapy, however, check with your doctor and mental health provider to make sure it’s a good option for you.
Your doctor or mental health provider also can help you choose an appropriate light therapy box. Internet retailers, drugstores and even some hardware stores offer a wide variety of light therapy boxes and other light devices for seasonal affective disorder treatment. Be sure to familiarize yourself with the variety of features and options to help ensure that you buy a light therapy box that’s safe and effective for you.