I’ve struggled with seasonal depression as long as I can remember. I’d heard of light therapy, and I actually looked into it years ago, but it seemed complicated: the special lights were upwards of $300, and it was considered “woo woo” (not a lot of research supporting it.)

This year, my mental health care provider suggested I look into it again, and I’m so glad I did. Lots of research has been done proving that “it works,” affordable options are now available, and it’s not at all complicated. For about the same cost as a prescription co-pay, I was able to purchase a therapy lamp and get started.

A quick precaution: If you are taking medications or are working with a health care professional for any physical or mental condition, please talk to your health care team before adding light therapy to your routine; it’s not suitable for everyone. Also, I’m not a doctor; so please don’t take anything I say as  medical advice.

My light box arrived yesterday! It produces 10,000 Lux (the recommended brightness) and no ultraviolet light (also recommended). It also has a timer with an automatic shut off and a built-in stand.

I tried it for the first time today. I wanted the light to hit my eyes from the side and overhead, like sunlight would, so I used the stand to position the new light over the top edge of the shade of my table lamp to gain height. I turned it on and set the timer for 30 minutes. The light was bright, but not uncomfortable. In the summer I like to have my morning tea in the sunlight on the deck; the light was about like that. I used the time to check emails, catch up on world news, play a couple games on my phone, and hydrate. It made for a very nice morning routine that I am going to adapt until the weather becomes nice enough to spend some early morning time outside on the deck. 

If you find yourself feeling just a bit more sluggish and craving a bit more comfort food as the days get shorter and the mornings get darker, why not ask your primary care provider if you’re a candidate for trying light therapy this season? (Light seems innocent enough, but it does affect our bodies quite profoundly. Certain medical conditions and medications do not mix well with light therapy.) If you’re given the go-ahead, know that you can try adding light therapy to your morning routine for about the cost of treating a friend to a movie.

I am a big advocate of mental health care, so, if you have any concerns about your own state of mind and ability to cope this season, know you don’t have to suffer alone. Please reach out to your primary care provider or mental health professional. (The Members’ Benefits department of your health insurance can tell you if you need a referral from your primary care provider before contacting a mental health care professional.)

To learn more:

See what Mayo Clinic says about light therapy.

See what Harvard Medical School says about light therapy.

Learn what features to look for in a light therapy lamp.