Shining a Light on Seasonal Blues: How Light Boxes for SAD Can Boost Your Mood

As the days grow shorter and the temperature drops, it is common to feel a shift in your energy levels. For many living in New England, the "winter blues" are a very real annual struggle. During the darkest months of the year, finding ways to simulate natural sunlight can be a game-changer for your mental wellness.

Visit Health.com for a list of The Best Light Therapy Lamps for Shorter Days. They tested 15 of the best light boxes for sad to boost your mood and energy. You can also find them at the bottom of this article.

What is Light Therapy?

Light therapy isn't just a trend; it is a scientifically backed method to combat Seasonal Affective Disorder (SAD).

As Akos Antwi, NP, a psychiatric nurse practitioner and co-owner of Revive Therapeutic Services, explains in the article by Health:

light therapy works by using white light to mimic natural sunlight. This exposure helps to regulate mood and energy levels, alleviating the symptoms caused by reduced sunlight exposure in the fall and winter.

While light therapy isn’t a complete solution on its own, it is a powerful tool. In fact, studies involving nearly 400 participants have found that light therapy can be as effective as antidepressants for individuals with non-seasonal depression, with even greater benefits when used in combination with medication.

Is It Safe?

Safety and efficacy are common questions we hear at the clinic. Research consistently shows that light boxes for sad significantly improves symptoms of seasonal depression.

While some users might experience mild dizziness or irritability during the first few days of use, these symptoms usually diminish as your body adjusts. If you are sensitive, experts suggest starting with just 15 minutes a day.

How To Use Light Therapy Boxes for Sad Effectively

Buying the lamp is step one, but using it correctly is key to seeing results. Based on the expert advice shared in the feature, here is how to get the most out of your sessions:

Timing is Everything: Aim for 30 minutes each morning at the same time. This helps anchor your circadian rhythm and improve sleep patterns.
Positioning: Place the box in front of you or to the side, angled downward to reduce glare. The light should fill your field of vision, but do not look directly at the bulb.
Keep Eyes Open: The therapy is ineffective if you are asleep. Use this time to read, eat breakfast, or check emails.
Be Consistent: As noted by experts like Dr. Jamie M. Zeitzer from Stanford University, light therapy is not a permanent cure—regular daily use is essential to maintain the benefits.