Lighting has a profound impact on our mental health. The reason we have sunlight isn’t just for the Earth—it’s for us as well. It helps us physically and mentally.
The Winter Blues: Understanding Seasonal Affective Disorder (SAD)
Many people experience a dip in mood as fall and winter approach. With the departure of summer and the shortening of days, exposure to natural light diminishes. This seasonal change affects many, leading to what is known as Seasonal Affective Disorder (SAD).
According to Harvard Health Publishing, “For both seasonal and nonseasonal depression, the effectiveness of light therapy is approximately the same as antidepressant medications, or popular forms of psychotherapy such as cognitive behavioral therapy,” says Dr. Richard S. Schwartz, associate professor of psychiatry at Harvard Medical School. “Although evidence varies from study to study, each of these different therapies reportedly improves symptoms in between 40% to 60% of people. Combining two of these therapies together—light therapy and medications—tends to help even more.”
How Light Therapy Works
Light therapy involves sitting close to a special light box for about 30 minutes each morning, typically as soon as you wake up. These light boxes provide 10,000 lux, a measure of light intensity. That’s about 100 times brighter than usual indoor lighting; a bright sunny day is 50,000 lux or more. You need to have your eyes open, but don’t look directly at the light. Many people use the time to read a newspaper, book, or magazine, or catch up on work. Harvard Health+3Harvard Health+3Harvard Health+3
The Impact of Light Color on Mood
The color of light can also influence our mood:
- Yellow Light: Promotes relaxation and calmness.
- Blue and White Light: Enhances energy and productivity.Harvard Health
Even the color temperature of light affects our emotional state.
Incorporating Light into Your Routine
A simple way to incorporate light therapy into your daily routine is by taking a 30-minute walk every morning as soon as you wake up. This not only exposes you to natural light but also provides the benefits of exercise, contributing to better mental health.
By exposing ourselves to light as much as possible, we can combat the effects of depression and improve our overall well-being. Whether through natural sunlight or light therapy, embracing light is a powerful step toward better mental health.
