The cold, the lack of light, the bad weather, the pressure of the end of year celebrations, the spring which is still far away... Everything is gathered to develop what is called a seasonal affective disorder which is none other than the famous seasonal depression. Light therapy can be a great help! Zoom in on this technique that will bring light into your life...

Light therapy was discovered in 1984 by Norman E. Rosenthal and his team at the National Institute of Mental Health in the United States. It was used in psychiatry to treat depression, particularly seasonal depression.  

Symptoms of SAD 

The winter seasonal depression is a depressive episode that sets in from late fall until spring. The main symptoms are among others:

• irritability
• lower motivation
• loss of interest
• mood swings
• altered sleep or on the contrary considered as a refuge value
• the desire to run away or to go far away
• impatience
• …

Before self-diagnosing SAD, it is important to consult a professional who will assess whether or not you are truly affected. Indeed, the criteria to be taken into account are :

• Having had two depressive episodes two winters in a row WITHOUT any other form of depression in between.
•  the symptoms must have been present for more than 2 weeks, be daily and prevent the person from developing and having social contact. 

Light therapy to keep your spirits up

This technique consists of exposing yourself to a particular intensity of light to compensate for the lack of sunlight. This light is intended to be close to that of the sun without the infrared and ultraviolet. The benefits are felt after a few days of treatment.

In addition to the morale benefits of seeing light in the midst of winter grayness, light therapy works on your entire body. 

The benefits of light therapy

The cells of the retina are sensitive to light variations. They will send a signal to the hypothalamus, which is responsible for your body's circadian rhythm. The circadian cycle is your internal biological clock set to the rhythm of the sun's path. Thus, the production of neurotransmitters is governed by the alternation of day and night. 

which is the hormone of good mood is stimulated. Melatonin, which is the sleep hormone, is also regulated with light therapy (see article on melatonin).

With hormones regulated, the body functions perfectly. 

Light therapy in practice

This therapy is recommended by a professional who will evaluate the relevance of this treatment according to your condition. It does not replace a drug treatment or psychotherapy, but is perfectly in line with a complementary support. 

Its use is extremely simple: with the lamp on, you have to arrange that its light crosses your retina without fixing it. The period of exposure is predetermined according to the intensity of your disorder or if it is a matter of prevention. 

10,000 lux is the intensity recommended by specialists for 20 to 30 minutes of exposure in the morning. The color temperature of the light is approximately 4000 K. The higher the amount of lux, the shorter the treatment time. On the other hand, the further away from the camera you are, the longer you have to keep the exposure. 

Contraindications are rare

This method is gentle and has very few contraindications. It is important, however, that people with eye diseases should have the approval of their doctor as well as those with psychiatric disorders.  

Otherwise, properly conducted,light therapy sessions are safe. 

Where to practice light therapy?

Professionals offer cabin sessions. The exposure time, number and frequency of sessions are predetermined according to your needs.

It is also possible to do it at home. Indeed, there are portable devices on the market for individuals. It is important to check that they are CE compliant and that they filter infrared and ultraviolet rays. Beware of cheap gadgets! 

Perhaps this is a gift idea to offer (or to be offered) for Christmas?