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Ah, autumn. The season of pumpkin spice, corn mazes, colorful leaves, Halloween, and comfy knit sweaters. As we enter October, the weather isn’t the only thing changing. For five percent of Americans, their moods are changing too.
Seasonal Affective Disorder (also known as SAD) affects about 10 million Americans every year. The condition is characterized by feelings of anxiety and hopelessness, usually during the fall and winter months. People who experience this seasonal depression may find themselves over or undersleeping, experiencing unplanned changes in weight, feelings of guilt or aggression, or the urge to “hibernate” or socially withdraw. In severe cases, suicidal ideation is also present.
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Researchers are still determining what causes SAD but experts believe that it’s the shorter days and longer nights of the winter months that may be the culprit. Sunlight affects levels of molecules that help maintain normal serotonin levels in the body, which help regulate mood. Vitamin D also promotes serotonin activity, the body naturally produces vitamin D when exposed to sunlight. Less daylight means less of the serotonin we need to feel good. Black Americans, who already are more likely to be vitamin D deficient due to the melanin produced in our skin, may be disproportionately affected by seasonal depression. People who live further north, where days are shorter, are also more likely to develop SAD.
So as we approach colder weather and shorter days, how can we ward off any seasonal feelings of sadness? Well, there’s light at the end of the tunnel – a literal light. Doctors recommend light therapy to help brighten your mood during the fall and winter months.
Light therapy involves the use of a device called a light box that emits a glow that mimics outdoor light. Light boxes provide an exposure to 10,000 lux of light with minimal UV emission. With a light box, you can get all the benefits of sunlight even if you don’t have access to a sunny, summery day. Light therapy also decreases the production of melatonin, the hormone that makes you more sleepy and lethargic, urging you to stay in bed during the winter months.
Medical professionals recommend using a light box first thing upon waking up, for about 20-30 minutes a day. Simply shine the light about 16 to 24 inches from your face with eyes open but not looking directly at the light. Light therapy is most effective when combined with other methods to treat depression, such as antidepressants and therapy to determine the genuine source of any depressive feelings.
Light boxes aren’t regulated by the FDA and any light box you use should be carefully reviewed alongside your healthcare professional. Increasing exposure too fast or using the light box for too long can exacerbate certain mood disorders or cause eye damage. But when used correctly, light therapy is an effective way to brighten up otherwise dark days.
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The post Feeling a Little SAD this Autumn? Try Light Therapy appeared first on Elev8.