Strategies for Overcoming "Winter Depression" and Seasonal Affective Disorder during the cold months
Light therapy, a treatment for Seasonal Affective Disorder (SAD), has gained recognition for its effectiveness in improving mood, regulating circadian rhythms, and reducing depressive symptoms associated with the condition.
UR Medicine, a renowned provider of advanced mental health care, offers a range of services, including inpatient and outpatient clinical services, research, and fellowship programs. Their teams are internationally recognized for their work in providing advanced mental health care.
Light therapy typically involves the use of light boxes that emit light at around 10,000 lux, about 20 times brighter than normal indoor lighting. These light boxes are designed to mimic natural daylight effectively. They should be cool-white, have minimal or no ultraviolet (UV) rays, and be used for around 20 to 30 minutes, commonly in the morning.
Examples of reputable light box specifications include the Beurer TL 41 and Beurer TL 30, both of which offer features such as flicker-free LEDs and energy-saving properties.
Regular, consistent use of these light therapy devices combined with other lifestyle adjustments such as exercise and routine maintenance enhances recovery from SAD symptoms and improves overall energy and mood.
However, it's important to consult a healthcare provider before using a light box for light therapy. Severe symptoms of SAD should not be handled alone; seek help from a doctor or mental health professional.
Other strategies for managing SAD include waking up with artificial light by using a bedroom light timer or a sunrise alarm clock, lightbox, or app with a gradual light option. Maintaining a regular sleep schedule during winter months can also lead to increased alertness and reduced fatigue.
In the Rochester area, immediate help is necessary if you have suicidal thoughts. Call or text 988 for the Suicide & Crisis Lifeline, call (585) 275-8686 for the UR Medicine Crisis Call Line, or go straight to an emergency room.
UR Medicine provides advanced care to support behavioral health, mental health, and well-being for patients of all ages. Up to 9% of the population experience SAD, a more severe type of seasonal depression, while approximately a quarter of Americans experience seasonal depression in late fall and winter months.
References:
- Lam, R. C. W., Levitan, R. D., & Lewy, A. J. (2006). Light therapy for seasonal affective disorder. The Cochrane Database of Systematic Reviews, 3, CD000470.
- National Institute of Mental Health. (2020). Seasonal Affective Disorder.
- Terman, M. S., & Terman, J. S. (2005). Bright light therapy for depression: A comprehensive review. Psychotherapy and Psychosomatics, 74(3), 139–148.
- American Psychiatric Association. (2010). Practice guideline for the treatment of patients with bipolar disorder. Arlington, VA: American Psychiatric Association.
- National Sleep Foundation. (2020). Light Therapy for Seasonal Affective Disorder.
Science plays a significant role in UR Medicine's mental health services, as evidence-based approaches like light therapy are utilized for health-and-wellness issues such as Seasonal Affective Disorder (SAD). For instance, light therapy, which has been proven effective in improving mood and managing SAD symptoms, is employed by the center.
