Does SAD Light Therapy Actually Work?

Seasonal Affective Disorder (SAD) is a real condition that plagues 3 million people in the U.S. each year in the fall and winter. Many people who suffer from the disorder do not realize they even have a true condition, much less one that can be treated with therapy. At Stepping Stones in Lincoln, Nebraska, we use SAD Light Therapy to treat symptoms of SAD. We also want you to know that you are not alone and we are here to help you through these tough, darker months. 

How do I Know if I Have SAD?

In order to get a true diagnosis of SAD and seek treatment with SAD light therapy, your healthcare provider looks for a history of two or more seasons of depression and SAD symptoms which include the following: 

Major Depression Symptoms

• Feeling depressed, hopeless, or worthless most of the day, nearly every day

• Low energy, feeling sluggish or agitated

• Losing interest in activities you once enjoyed

• Problems with sleep or concentration

• Changes in your appetite or weight

• Consistent thoughts of death or suicide

Winter Pattern of SAD Symptoms

• Low energy and wanting to sleep more than usual

• Craving for carbohydrates, overeating, and weight gain

• Social withdrawal

Who is at Risk of SAD

Some people are at a higher risk of SAD than others. You may want to consider SAD Light Therapy if you have any of the following risk factors: 

• Females are four times more likely to be diagnosed with SAD

• Living far from the equator where daylight hours are limited

• People with a family history of depression

• Depression symptoms can be worsened by SAD

• SAD has been reported more in younger adults, and even in children and teens

Treatments for SAD

The four major types of treatment for SAD, which can be used alone or in combination, include:

• Medication

• Light Therapy

• Psychotherapy

• Vitamin D

SAD Light Therapy has been used to treat SAD symptoms since the 1980s, but it can also treat other conditions, like depression and sleep disorders, by exposing individuals to artificial light, which mimics natural light and affects brain chemicals associated with sleep and mood. It is also referred to as bright light therapy or phototherapy.

Why is SAD Light Therapy Recommended?

There are many reasons to try light therapy.

• It is doctor recommended for seasonal affective disorder.

• It is safe with few side effects.

• It can increase effectiveness when used along with other treatments, like medication or counselling.

• If you are trying to reduce or avoid medications due to pregnancy, breastfeeding, allergies, or addiction.

When Should it be Used? 

If you or a loved one suffer from the following conditions, light therapy may be right for you:

• Types of depression (other than seasonal)

• A nighttime work schedule adjustment

• Sleep disorders

• Dementia

• SAD

• Jet lag

Warning

Light therapy can also be used to treat skin conditions, but it is important to note that it is a different type of light that is used. 

Skin disorders require light that emits ultraviolet (UV) light, which is filtered out in light therapy used for SAD because it can damage your eyes and skin. Therefore, tanning beds are not a good alternative.

Generally, light therapy is safe. When side effects occur, they may include:

• Eye strain

• Headache

• Nausea

• Irritability or agitation

• Mania, euphoria, hyperactivity or agitation associated with bipolar disorder

These risks, when they do occur, are usually mild and do not last for long periods of time. Talk to your doctor if you experience side effects from SAD Light Therapy. Do not use light therapy without consulting your doctor and especially if you have conditions that make you sensitive to light, such as systemic lupus erythematosus, or if you are taking certain antibiotics, St. John’s Wort, or anti-inflammatory medicine. 

What you can expect

There are a few critical elements to SAD Light Therapy. 

• During SAD light therapy you sit or work near a light box. 

• The light must enter your eyes indirectly, i.e. while open, your eyes cannot look directly at the light.

• Light therapy requires consistency and time, so place the light where you read, use a computer, write, watch TV, talk on the phone, or eat. 

• Timing is key. For most people, light therapy is most effective when it's done early in the morning, after you first wake up for 20-30 minutes.

• Stick to your therapy schedule and don't overdo it.

Expectations

Sad Light Therapy is not a cure all. It should, however, ease your symptoms, increase your energy, and get you back to feeling better. It can take anywhere from a few days to a few weeks. Remember to make a plan with your doctor for additional therapy. 

Our Counselors 

For individuals and families struggling with SAD, Stepping Stones in Lincoln offers counselling in a safe and welcoming environment. We understand that seasonal depression is difficult to overcome and it can impact an individual’s life, as well as members of their family. We also offer co-occurring mental health counselling and many other services on our website steppingstoneslincoln.com.

Our licensed professional counsellors will work with you, or with you and your family, to develop a person-centred treatment plan specific to your needs. Counselling is offered by appointment. To schedule an appointment with Stepping Stones in Lincoln, Nebraska, please call (402) 488-6511.