Using a Happy Light for Seasonal Affective Disorder (SAD)

With fall on the horizon in Chicago and winter looming soon after, for some individuals this means the onset of Seasonal Affective Disorder, also sometimes referred to as seasonal depression or by its initials of SAD. Seasonal depression is marked by a negative shift in mood based on the colder weather and the decrease in daylight. Other symptoms include lack of energy, increase in sleeping, and appetite changes.

A great way to get ahead of the winter blues and treat SAD is to use light therapy. Studies show a significant decrease in depressive symptoms with this treatment.

How to use a happy light:

• Purchase a light that is at least 10,000 lux

• Use daily in the morning only (to not disturb your circadian rhythm)

• Place the lamp no more than 24 inches from your face

• There’s no need to look directly into the light- it can be used while reading, watching TV, or just having a morning coffee

• Start with 10 minutes per day, and gradually increase to 30 minutes

Light therapy is effective, easy, and non-invasive. The main possible side effect reported is a headache; the brightness of the light can be decreased to help prevent this, if necessary. Beat the winter blues with daily light therapy, and remember, spring will dawn again!

Sources: https://www.psychiatry.org/news-room/apa-blogs/bright-light-therapy-beyond-seasonal-depression#:~:text=In%20the%20bright%20light%20therapy,not%20be%20covered%20by%20insurance.

https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651