Buying a Light Box for Seasonal Affective Disorder

Buying a Light Box for Seasonal Affective Disorder Depression Treatment Print Before You Buy a Light Box for Seasonal Affective Disorder Not all light boxes meet the recommended requirements for treating SAD By Nancy Schimelpfening Nancy Schimelpfening, MS is the administrator for the non-profit depression support group Depression Sanctuary. Nancy has a lifetime of experience with depression, experiencing firsthand how devastating this illness can be. Learn about our editorial policy Nancy Schimelpfening Medically reviewed by Medically reviewed by Steven Gans, MD on January 17, 2020 Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Medical Review Board Steven Gans, MD Updated on February 04, 2020 BSIP / Universal Images Group / Getty Images More in Depression Treatment Medication Causes Symptoms Diagnosis Types Childhood Depression Suicide There are many light box products on the market that claim to help seasonal affective disorder (SAD), but here is what you should know before you invest in one. Not all light boxes meet the recommended requirements for treating SAD. What Is Seasonal Affective Disorder? Seasonal affective disorder (SAD) is a type of depression thats related to changes in seasons. The current formal diagnosis is major depressive disorder with a seasonal pattern. As such, it begins and ends at about the same time every year. If youre like most people with SAD, your symptoms start in the late fall or early winter and continue through the winter months, sapping your energy and making you feel moody. Less often, SAD causes depression in the spring or early summer. In either case, symptoms may start out mild and become more severe as the season progresses. Common symptoms of SAD include: Feelings of depression that come and go at the same time each year, usually starting in the fall and winterA lack of energy; feelings of fatigue and lethargy; sleeping more than usualIncreased appetite, sometimes accompanied by weight gainCravings for high-carb and sugary foodsDifficulty focusing and concentrating on normal daily tasksMore severe symptoms of premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD)Withdrawing from friends and familyLow libidoFeelings of anxiety Dont brush off that yearly feeling as simply a case of the winter blues or a seasonal funk that you have to tough out on your own. Take steps to keep your mood and motivation steady throughout the year. SAD Major Depression Seasonal affective disorder is a subtype of major depression that comes and goes based on seasons. So symptoms of major depression may be part of SAD, such as: Feeling depressed most of the day, nearly every dayFeeling hopeless or worthlessHaving low energyLosing interest in activities you once enjoyedHaving problems with sleepingExperiencing changes in your appetite or weightFeeling sluggish or agitatedHaving difficulty concentratingHaving frequent thoughts of death or suicide Types of SAD There are two different forms of seasonal affective disorder; Fall/Winter SAD and Spring/Summer SAD. Symptoms specific to winter-onset SAD, which is sometimes called winter depression, may include feelings of irritability, low energy, social withdrawal, hypersensitivity to rejection, and a heavy feeling in the arms and legs that begin starting the fall and winter months. Symptoms specific to summer-onset seasonal affective disorder, sometimes called summer depression, may include depression, insomnia, weight loss, poor appetite, and anxiety that begin in the spring and summer months of the year. Treating SAD With Light Therapy If you are diagnosed with SAD, there are a number of different treatment options. Treatment for SAD may include light therapy (phototherapy), psychotherapy, and medications. Light therapy is helpful for 60% to 80% of people with SAD. To treat SAD, a light box needs to have a minimum power rating of at least 10,000 lux. This bright light, which is about five to 25 times the amount of normal indoor lighting, has been shown to reduce symptoms of SAD.   In order for light therapy to be effective, you need to use your light box for at least 30 minutes each day. While direct exposure is important, you should avoid looking directly at the light. Instead, try doing something to stay busy and distracted from the light such as reading a book, watching television, or using your computer.   The light box is generally used first thing in the morning. Before You Buy a Light Box for SAD While light boxes are usually safe and effective, they are not regulated or approved by the FDA for treating SAD.  There are, however, requirements recommended by the Center for Environmental Therapeutics (CET) for effective light box therapy. Make sure that any unit you purchase meets these specifications. Talk to Your Doctor First While you can buy one without a prescription, always talk to your doctor before you begin treatment with a light box. There are some cases in which light therapy may not be advisable, such as if you have bipolar disorder. If you have eye conditions such as eye damage, glaucoma, or cataracts, you should consult with your ophthalmologist before using a light box. Clinical Testing The light box that you buy should have data from peer-reviewed clinical trials to back its effectiveness for treating SAD symptoms. Sufficient Output When you are seated at a comfortable distance from the light box, it should provide you with 10,000 lux of illumination. Avoid products which missing or unverified specifications. UV Filters Fluorescent lamps should have a smooth diffusing screen to filters out harmful ultraviolet (UV) rays. The light box that you choose should emit as little UV light as possible. Minimize Glare In order to minimize glare, the light should be projected downward toward the eyes at an angle. Sufficient Size A larger light box is better because even small head movements can take the eyes out of the therapeutic range of the light when a smaller light box is used. Reduce or Prevent SAD Symptoms In addition to light therapy, there are also steps you can take that might help prevent SAD or minimize the severity of your symptoms: Increase your exposure to light, particularly during the fall and winter months. Increase the lighting in your home if possible, keep your curtains and blinds open to let in light, and spend a little time outside each day.Get regular exercise. Increasing the amount of physical activity you get each day may help relieve some feelings of depression. Going for a walk or jog outside each day may be particularly helpful since it also includes increased sun exposure.Try taking a vitamin D supplement. While research is inconclusive, some evidence suggests that increasing the amount of vitamin D in your diet may help prevent or relieve SAD. Always talk to your doctor before starting on any supplement in order to prevent potential drug interactions with other medications you might be taking.Reduce your caffeine intake. Stick to only drinking caffeinated beverages such as tea, coffee, and soda in the morning. Drinking caffeine later in the day may interfere with your ability to sleep well at n ight, and poor sleep may exacerbate feelings of depression. If you have been using light therapy but still have symptoms of SAD, talk to your doctor. You may need different or additional treatments such as medications or psychotherapy to find relief from your seasonal depression.