How to Use A Light Box for Depression
Light therapy can be used to treat a variety of disorders, and research confirms that using a light box for depression can provide effective therapy for both seasonal affective disorder (SAD) and non-seasonal depression. Also known as phototherapy, light therapy is thought to affect the circadian rhythms of the body and kick the body's melatonin cycle back into a normal pattern. Light boxes may provide relief for winter blues, even in the absence of a clinical diagnosis of depression or SAD.
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Instructions
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Determine whether you are a good candidate for phototherapy. If you don't want to take antidepressant medicines due to risk of side effects, or if you have tried other remedies that haven't worked, you may want to talk to your doctor about using a light box for depression. You'll need to be able to set aside anywhere from 15 minutes to 2 hours daily to sit near the light box, depending on the intensity of the box.
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Understand the risks, which are minimal. Modern light boxes screen out harmful UV rays, and are generally safe for most people. Those with lupus or other light-sensitive conditions must exercise caution. In general, if you have a condition that requires you to restrict exposure to sunlight, you should not use a light box. Phototherapy should also be avoided for those taking photosensitive substances. Notably, St. John's Wort is a photosynthesizing herbal remedy commonly used as a natural depression treatment - St. John's Wort and phototherapy should not mix. Also, because light boxes affect mood, in rare cases they may cause a manic state in people with bipolar disorder.
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Purchase a light box. Light boxes are available without a prescription and may range in price from about $100 to $600. If you would like to try to have the cost covered by your insurance company, your doctor will need to write you a prescription. Insurance covers the cost about 70% of the time. Check with your insurance company to be sure.
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Light box intensity is measured in lux, which is a measure of intensity a certain distance from the box. Boxes may range in intensity from 2500 to 10,000 lux at a distance of 6 inches to 24 inches. Generally, the higher the intensity and the longer the range, the more expensive the box. 10,000 lux is the most commonly recommended intensity for therapeutic use.
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To use a light box for depression, turn on the box when you first wake up in the morning, and sit within range for the required amount of time. Do not look directly at the light, since this could damage your eyes. You will, however, need to sit with the light in your peripheral vision. Generally, a 2500 lux light box requires 2 hours of daily treatment, 5,000 lux will require 1 hour, and 10,000 lux will require half-hour. You may want to discuss specific treatment times and light box intensities before you purchase your box, and your doctor may want you to start with shorter sessions and work your way up to the full session.
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Make sure you use your light box every day. A daily routine is important, since the benefits of light boxes for depression are short-lasting.
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If your symptoms don't show improvement with the use of a light box, talk to your doctor about other treatments.
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While severe depression symptoms may not resolve with light box therapy alone, light boxes for depression can greatly enhance the speed and efficacy of antidepressant medications in alleviating symptoms.
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Tips & Warnings
This article should not be taken as medical advice. Contact your health care professional with any questions.
Resources
- Photo Credit Photo by sxc.hu/3veritas
