Light Therapy - Does it Actually Work?
Winter has arrived, and alongside the snowy beauty exist the challenges of shorter days and more time spent inside. As if that wasn’t enough to dampen the spirit, COVID-19 has further piled on risk factors for depression, including social isolation, limits on activity, economic hardship, and health problems. Many people experience the “winter blues,” but some people experience a seasonal dip in their mood that seriously impairs their ability to function. Seasonal affective disorder is a type of depression characterized by a seasonal pattern, with symptoms lasting for 4-5 months during the fall and winter and resolving by the spring and summer. Psychotherapy and psychopharmacology may be used to treat seasonal affective disorder, yet for those who lack access to these resources, seek options in addition to traditional therapy, or prefer to start out with a low-cost option, light therapy is worth considering. Below are responses to some fundamental questions about what light therapy is, how effective it is, and how to actually use it.
What is light therapy?
Light therapy (AKA bright light therapy) entails sitting near a light therapy box, which gives off bright light that mimics natural light. It is used as a treatment for seasonal affective disorder, non-seasonal depression, jet lag, and sleep disorders.
Does it work?
A meta-analysis (a study that systematically evaluates other studies) of randomized controlled trials (the gold standard of treatment outcome research) revealed that bright light treatment significantly reduced depression symptoms for both seasonal affective disorder and non-seasonal depression.
How well does it work?
The meta-analysis, published in the American Journal of Psychiatry, concluded that bright light treatment is efficacious for depression, with effect sizes equivalent to those in most antidepressant medication trials. Speak with your doctor to decide what the most appropriate course of treatment is for you.
How should one use a light box?
Position the light box 16-24 inches from your face. Do not look directly at the light box but make sure the light can enter your eyes indirectly. You can read, watch TV, listen to music, eat, or use your computer while using your light box.
How often and for how long should one use a light box?
Develop a habit of using the light box daily. For many people, light therapy is most effective when done after waking up in the morning. Research performed at the University of Maryland School of Medicine showed that just 20 minutes of light exposure resulted in mood improvement, with even greater improvements after 40 minutes. There were no differences between 40 and 60 minutes of exposure.
Are there any side effects?
Most people do not experience any side effects. If they do occur, they are usually mild and short-lived and may include eyestrain, headache, and nausea. Light therapy may trigger mania for some individuals who have bipolar disorder.
What are the specifications to seek when purchasing a light box?
Look for a 10,000-lux light box that filters out ultraviolet (UV) light. Amazon has a number of affordable and compact light boxes, such as this one and this one.
As always, we recommend consulting with your therapist and/or physician to determine the best treatment options for your individualized needs. If you’re interested in learning more about how we treat depression using psychotherapy, check out our specialties or contact us to get in touch! We are located in Cambridge, Massachusetts and provide virtual therapy in New York City, Connecticut, and Boston.
References
Golden, R. N., Gaynes, B. N., Ekstrom, R. D., Hamer, R. M., Jacobsen, F. M., Suppes, T., Wisner, K. L., & Nemeroff, C. B. (2005). The efficacy of light therapy in the treatment of mood disorders: a review and meta-analysis of the evidence. The American Journal of Psychiatry, 162(4), 656–662.
Virk, G., Reeves, G., Rosenthal, N. E., Sher, L., & Postolache, T. T. (2009). Short exposure to light treatment improves depression scores in patients with seasonal affective disorder: A brief report. International Journal on Disability and Human Development, 8(3), 283–286.
