How to Use Light Therapy for Seasonal Affective Disorder (SAD)

If you experience a sudden change in your mood and eating habits this time of year, you may be dealing with Seasonal Affective Disorder, or SAD. Shorter days mean less light. This can lead to sleep disruptions, oversleeping, depression, and an increase in carbohydrate cravings. Light therapy is the most commonly use and most effective method to deal with Seasonal Affective Disorder. Here are some tips on using light therapy.

Difficulty: Moderate

Instructions

Things You'll Need:

• Diagnosis of SAD
• Light box made for SAD

1. Get a Diagnosis - Don't diagnose yourself. Go to your doctor and make sure SAD is what you are dealing with. If you are already prone to depression, you are more likely to experience Seasonal Affective Disorder. However, those who are not diagnosed with another form of depression can experience SAD.

2. 
   provided by Mayo Clinic

   Buy a Light Therapy Box - Check first with stores in your local area. Some department stores like Target sell light therapy boxes. Prices range from $50-$200. Check your local medical supply stores. If you are still having trouble finding a light therapy box, ask your doctor or pharmacist for advice.

3. Use It Everyday - Light therapy is most beneficial if you use it daily. The amount of time that you use it for depends on the kind of light therapy box you use and what your doctor recommends. Typically, a light therapy box is used for 30 minutes to an hour everyday.

4. 
   provided by True Sun

   Don't Stop Because You Feel Better - You may start to feel better within a week or two. Don't stop treatment when you start to feel better. Stopping treatment for even two or three days can undo what you have worked for.

5. Protect Your Eyes - Headaches are common in people who use light therapy. Don't look directly at the light. Place the box near eye level and off to your side.

6. 
   provided by Wikipedia

   Choose a Regular Time - Using light therapy is essential to its effectiveness. The time of day that you choose doesn't matter as much as your consistent exposure to light therapy.

7. Follow up with your doctor - If you don't see improvement in two weeks or you experience bothersome side effects such as headaches, follow up with your doctor to discuss other options. Simple improvements like positioning of the box or the amount of time you use it can help. Your doctor may also want to prescribe an antidepressant if necessary.

Tips & Warnings

• Be consistent.
• Follow up with your doctor after two weeks even if you are improving.
• Don't stare at the light. It can hurt your eyes and cause headaches.

Resources

• How to Overcome Depression
• How to Get Out of a Depressive State
• How to Deal with Anxiety
• More on SAD by the Mayo Clinic

[frugalmomi]

on 11/13/2009 Great article about light therapy . Living up in the PNW .I know I get this . Thanks 5*