Light Therapy for Seasonal Depression in San Diego
As daylight dwindles in the fall and winter months, so too can our spirits. These changes can profoundly affect our mental health, manifesting in what’s often called seasonal affective disorder. For those grappling with this form of depression, traditional approaches might not always provide sufficient relief. This is where light therapy comes in, an innovative treatment option that can help alleviate your symptoms by resetting your body’s circadian rhythm.
What Is Light Therapy?
Light therapy, also known as phototherapy, is a low-risk treatment that uses artificial light to improve the symptoms of various mental health concerns, especially mood disorders with seasonal patterns. It works by using specific wavelengths of light to “reset” the body’s internal clock (circadian rhythm), promoting a greater sense of well-being and boosting serotonin production within the brain. It also helps alleviate insomnia and stabilize sleep patterns.
What Is Seasonal Affective Disorder?
Some forms of depression, like seasonal affective disorder (SAD), have symptoms that develop in the fall or winter. This is thought to be caused by a lack of sunlight as the days get shorter, which may throw off your circadian rhythm and disrupt the balance of serotonin and melatonin in the brain. People who live farther north or south of the equator are more likely to develop SAD, as the length of day changes are more dramatic in these areas during the winter months.
While similar to depression, the symptoms of SAD are cyclical and tend to occur at the same time each year. Common symptoms of seasonal depression include:
- Persistently low mood
- Loss of interest in everyday activities
- Insomnia
- Sleeping more than usual
- Changes in appetite
- Increased irritability
- Low energy levels
- Trouble concentrating
Unlike other forms of depression, the symptoms of SAD recur seasonally and subside during the spring and summer months. Without treatment, symptoms typically start out mild in the fall and gradually worsen throughout the winter.
How Light Therapy Can Treat Mood Disorders
Mood disorders like SAD are associated with an altered circadian rhythm — the pattern your body follows within a 24-hour period that regulates sleep-wake cycles. Your circadian rhythm also affects other processes related to hormonal changes, digestion, heart rate and more.
Your circadian rhythm acts like an internal clock set by the brain. However, external factors also have an impact on this cycle. For example, when light enters the eye, it triggers cells that send signals to suppress the secretion of melatonin, a hormone that aids in sleep. The circadian rhythm has evolved to make sure we’re able to perform certain functions optimally at different times of the day — disruptions in this natural rhythm have been linked to a wide range of medical conditions, including migraines, autoimmune disorders and seasonal depression.
Light therapy treats SAD by regulating the circadian rhythm and increasing serotonin production. The type of light used in this treatment mimics natural sunlight but doesn’t emit UV radiation, making it safe for daily use. When used in combination with other treatment methods, light therapy can improve your well-being and help you find relief from the symptoms of seasonal depression.
How to Use Light Therapy Effectively
To get the most out of light therapy, it’s important to know which type of lamp suits your needs, how often you should use it, and which wavelengths of light are the most beneficial. Additionally, combining this treatment with other modalities, such as psychotherapy and medication, can enhance its effectiveness, providing a more balanced, holistic approach to managing your symptoms.
Frequency of Treatment
Light therapy typically uses a lamp that emits 2,500-10,000 lux to simulate the intensity of natural outdoor light. This level of brightness is crucial for achieving the therapeutic benefits associated with resetting your circadian rhythm and improving mood disorders. It’s recommended that you use the lamp daily, particularly in the morning, to mimic natural sunlight exposure. Sessions usually last between 20 to 30 minutes, depending on your individual response to treatment and the recommendations of your healthcare provider.
Wavelengths of Light
While most light therapy focuses on full-spectrum light to mimic sunlight, specific wavelengths can be utilized to address particular concerns, such as:
- Blue Light: Often used to stimulate serotonin production, blue light therapy can be beneficial for treating sleep disorders and adjusting circadian rhythms, such as those disrupted by jet lag.
- Red Light: Known for its ability to reduce inflammation, red light therapy can aid in pain relief, improve circulation and promote wound healing.
Combining Light Therapy with Other Treatments
To maximize the effectiveness of light therapy, it is often combined with other treatment approaches. Proven psychotherapies like cognitive behavioral therapy (CBT) can complement light therapy by helping you address the underlying thought patterns that may contribute to your symptoms. Additionally, medication management might be recommended to provide a more comprehensive treatment plan. This integrative approach ensures that all aspects of your mental health are addressed holistically and effectively.
Is Light Therapy Right for Me?
Deciding whether light therapy is the right choice involves assessing your specific health conditions and treatment goals. Light therapy is especially beneficial for individuals dealing with seasonal depression, sleep disturbances and other conditions influenced by a disruption in your circadian rhythm. It may also be suitable if you have tried traditional treatment methods without success or prefer a non-pharmacological approach to managing your mental health.
At Achieve Concierge, our experienced team of clinicians can evaluate your needs, concerns, and symptom severity to determine if light therapy would be a good addition to your treatment plan. We can also provide guidance on how to use light therapy effectively at home for optimal results and ensure that it aligns with your overall healthcare strategy.
Schedule a Consultation
Ready to explore how light therapy can improve your mental health? Schedule a consultation at Achieve Concierge today. Our team of experts will evaluate your specific needs, discuss the potential benefits of treatment and outline what you can expect. We’re committed to providing truly personalized care that resonates with you and enhances your quality of life.
To book an appointment or learn more, call us today at 619-393-5920 or click here to complete our online contact form.