As we find ourselves well into Winter, we certainly notice the shortening daylight. More subtle is the ever lowering transit of the sun along the horizon. These changes in light duration and intensity impact some of us, especially the farther we live from the equator. Our bodies use natural light to maintain our circadian rhythms, a set of biological processes that affect us subjectively in terms of energy/metabolism, concentration, motivation, and mood.
The changes in natural light, often from October through March, affect some of us so intensely that we find ourselves with lower energy, concentration, motivation, and mood. At its most intense, we call this Seasonal Affective Disorder (SAD), a disorder meaning that the effects cause significant distress or compromise in day-to-day functioning. Some question the validity of SAD, and others wonder if the steady rise of depressive symptoms in the general population is partly due to the decrease of outdoor time in the general population, producing SAD-like symptoms year round for some of us. Either way, for those of us affected by seasonal changes in light, we have a ready resource.
Light box therapy consists of morning exposure to full-spectrum light for 30 to 90 minutes a day. This suppresses melatonin production for much of the day, which protects serotonin levels. Serotonin is an inhibitory neurotransmitter that at adequate levels helps us be more easily contented and more readily able to bond. When its levels are low, most people report less interest or pleasure or both in activities and relationships once fulfilling. A chronic discontent and disengagement ensues. Low-light exposure due to seasonal changes or lack of time outdoors causes chronic low-level melatonin production which can diminish serotonin stores and bring on depressive symptoms. Light box therapy can prevent this.
The light-box loaner program at Student Health and Counseling (SHAC) gives students an opportunity to see if light-box therapy would be helpful. A 10-day trial with a light box is typically enough to see if low light is the issue with depressive symptoms. We loan out for three weeks so students have adequate time to purchase their own after a successful trial before needing to return the loaner light-box. The Office of Health Promotion (OHP) also has light boxes available to students.
Students curious about borrowing a lightbox can contact us at SHAC or OHP to learn more.An important note: Lightboxes work via the rods in the lower half of the eyes, so eyes need to be open to benefit from light-box use. Napping with a light box is just napping. Sorry.
Author: Drew Weis, Clinical Psychologist at SHAC