For a girl who hates winter as much as I do, moving to the Land of Eternal Winter (a.k.a. Minnesota, The State That Might As Well Be Canada) may not have been the best idea. While I love snow and adore Christmas, the combination of super-cold temps and very short days have a drastic effect on my mood. My problem first started in Seattle where while it doesn’t have the Dementor’s Kiss-esque cold that Minnesota does, it is far enough north to have precious few daytime hours – hours that are besmirched by constant cloud cover. Come October, I’d feel the anxiety begin to ramp up every day around dusk and an inexplicable irritation with every member of my household. November brought zombie-eyed apathy and a fierce desire to sit in the one warm spot in our house and not move, causing me to neglect basic necessities like laundry and keeping a kid from shoving red craft balls up his nose that could only be removed by a doctor with a special tool (he wanted to be Rudolph, see). By December, unless the kids need something I’m pretty much living full-time in front of said heating vent and craving simple carbs. And by January I’m fully and officially depressed. I have SAD (Seasonal Affective Disorder), a depressive state brought on by the lack of light in the wintertime that afflicts millions of people worldwide.
Last year I attempted to prevent the onset of my SAD by taking vitamin D supplements, a tactic that while certainly didn’t hurt, failed to provide a significant improvement. In the past I have tried antidepressants which did lift the veil of depression but at the expense of some rather strange side effects (gotta say I kinda miss those crazy Cymbalta dreams!). It also seems silly to me to start taking a drug every year in December only to drop it cold turkey in April when the sun comes out, as I inevitably do. I’ve also tried other remedies for depression like fish oil supplements and exercise, the latter of which works beautifully. Except that I can’t do it 24 hours a day (not that I haven’t tried!)
Despite a solid body of positive research on the subject, the one thing I haven’t tried yet is bright light therapy, mostly due to the pricey nature of most official SAD lights. But this year I found a deal on Amazon.com with this Verilux model and so my Christmas has come early: My (SAD) Happy Light arrived today!
It’s hard not to judge a product by the box it comes in and so when Fed Ex dropped it off this very rainy and gloomy afternoon, I was struck with two impressions:
1. This sucker is big. Huge, actually. I have it set up next to my computer and it dwarfs my CPU.
2. The warning says very prominently “Do not use on the genital areas.” Do I even want to know why that warning was necessary? No, no I do not.
According to the directions, you are supposed to sit in front of it – but not looking directly into it – for 30 minutes to 2 hours a day depending on the distance you are from the light and how much light you need. It works by tricking your brain into thinking you are in the bright summer sunshine by sending a barrage of visible light into your eyes. You are supposed to do it first thing in the morning to avoid messing up your circadian rhythms. Undeterred (and with my pants firmly on), I plugged it in and switched it on.
I now know what it must be like to watch nuclear bomb testing. Or to attend a Kanye West concert and bask in his self-professed light. It was practically blinding. This baby is packing 10,000 lux (the average indoor light is less than 1,000 lux) – the amount designated by scientists as the base therapeutic level for SAD. It’s like my own personal spotlight; all I need now is a wind machine and I’m set!
Frequently Asked Questions About Light Therapy
Can’t I just tan instead?
According to skincancer.org, the answer is no. Even though many tanning salons (falsely) advertise their product as cure for wintertime blues, tanning beds, which use UV rays (not part of the visible spectrum unless you are a honey bee), actually have no therapeutic light effect – especially if you wear the goggles – and they also cause skin cancer and cataracts. Bad news all around.
I have a history of skin cancer, can I still use a SAD therapy light?
Absolutely. The therapy lights, while very bright, are only comprised of the visible spectrum and have very few UV rays which are generally blocked by a filter on the lamp. The therapy lights work by helping you take in more bright light through your eyes; contrary to popular belief they are not supposed to work through your skin. They will not give you a tan. The therapy will be unaffected whether or not you wear sunscreen.
What should I look for in a SAD therapy light?
There is a lot of confusion on this one with many products from small incandescent “natural light” bulbs to large fluorescent blue floor lamps being marketed as such.
- Choose a Light Box With 10,000 Lux of Illumination. Light boxes offering fewer lux are not as effective.
- Use a UV Filter. Most light boxes use fluorescent bulbs, which emit a small amount of UV radiation. Your light box should have a UV filter or diffusing screen to protect your skin and eyes.
- Opt for Soft, White Lights. Full spectrum lights produce greater amounts of blue light (which can harm the eyes) and UV radiation.
Are there any side effects?
It’s a very very bright light so you are advised not to use it at night as it may cause insomnia. Headaches and eye strain were also listed as potential problems although I think those could be avoided by not staring into the light itself. If you have known eye disease or other eye problems, you should consult a doctor first. There was also that whole genital thing although I’m not exactly sure what effect that is supposed to prevent.
How much do they cost?
Most medical models seem to be around $400 (for an ugly lamp?! I know.) but cheaper ones can be found. You just have to be careful that they still meet all the criteria. The one I found on Amazon was $175. Still steep but I told my husband that was all I wanted for Christmas. You can also find used ones on eBay and Craigslist. Some insurance providers will cover the cost if you get your doctor to write you an actual prescription for one (although my insurance wouldn’t – jerks.)
Does it really work?
The research supports it. As for myself, I have only used it for one day and whether it was just the placebo effect or the light itself, I did feel like it made a definite difference in my mood and energy. The pamphlet said to use it for 10 consecutive days before the full effect would be achieved so I’ll certainly let you know how it goes from here. For once, I am really hopeful going into fall!
Anyone else get SAD every winter? Have you tried a happy light? Any Canadians want to tell me to stop whining until I’ve experienced one of their winters?
Stop whining until you've experienced one of OUR winters!!! 🙂
Actually, I do suffer from SAD, but have not tried the light therapy. One would think that after living my entire life up here in the frozen north, I would be accustomed to the lack of light in the winter!
I am looking forward to your report on how this affects your mood. Might have to consider one of my very own!
Sam’s club sells one for $50
My Brother in Law suffers depression which gets remarkably worse in the winter. He lives by his light and we all notice a difference. Worth a shot!
I have heard & read a lot about SAD & I do think it is real based on what I have read. I know I might have it if I lived in a less sunny place than I do.. I appreciate all your info & loved the humor as well! This cracked me up:
The warning says very prominently "Do not use on the genital areas." Do I even want to know why that warning was necessary? No, no I do not.
Pretty scary!!!! Do you turn into "something" like the SAD Hulkmeister???
Hope it works for you. Let us know!
Interesting stuff. I had always assumed that it the light exposure was UV and so never considered a SAD light. My state borders Canada, and when it is dark until 8:00 am and then dark again at 5:00 pm it sucks. Please update us, I would love to hear how you are feeling after a week or two!
I have a "Sunrise Alarm Clock" which is supposed to wake you up gradually with natural light so you wake up easier and feel happier throughout the day. It didn't seem to make much difference (and annoyed my boyfriend) so I started using it as a Lightbox for an hour or so a day (it was less than 10,000 lux but for those with milder SAD symptoms I think that's OK). It did seem to help a lot, the problem is just finding the time to use it, so I took it to work and put it on my desk 🙂
Thanks for writing this post – it was informative and good timing!
What if your genitals get sad in the winter? Discrimination, I say!
I don't have SAD, but I have noticed that I've been a bit more depressed this year since fall started. I recently moved to SC (aka the land of 90 degree weather in October) and there is something wrong about wearing shorts and tank tops while Halloween decorating.
That is the exact same light we use out in sunny California. My sister bought it for work use (so work paid for it) and during winter we turn it on us most of the day. Not directly in front us but nearby, Sometimes we fight over it. I don't know if it helps. She thinks it helps her. She's the one with the SAD. I just need help in any form I can get.
I think I suffer from the exact opposite of SAD; I love the winter, I love the short days and long nights; and, of course, I don't currently live where I grew up or went to school (Illinois and Michigan respectively), so I'm falling into the opposite extreme. I'm cranky during the summer, mostly because it's way too hot here in Georgia. Seriously, anything over 70 degrees and I start getting the cranks.
-Joshua
http;//techparent42.blogspot.com
Winter sucks.
Yes, I am affected by the lack of sunlight in the winter. My sister and I have discussed the fact that we usually don't feel too bad in early winter, but once January rolls around it goes down hill fast. We speculated that perhaps we store up enough sun during the summer to last that long, but by January it wears off. Guess we'll put that to the test this winter since there was no sun to soak up & store away during this past summer. To be honest, I felt pretty depressed/tired/unmotivated during a lot of the past un-summer, so maybe that answers the question right there.
I don't have a light box, but what I do have is a sunrise alarm clock. I am not a morning person to begin with and waking up in the dark is just about impossible. So I bought this alarm clock that that starts coming on and gradually lights up the room. I still have a regular clock radio as well (my bedside table is very crowded), but the light really helps me to wake up in the morning so that I am less likely to sleep right through the alarm clock.
I'll be interested to hear how the light box works for you though.
I work with someone who uses this box and she says it makes a HUGE difference. She just has it set up by her desk, so as she works she gets a big old dose of the good stuff. That and exercise seem to be huge helpers for it…
KUrunner – you realize they have, ahem, OTHER treatments for sad genitals right??
Joshua – I had never considered the opposite situation! Very interesting.
Winters are the worst. That’s why I’m gradually making my way south—from Northern Mass. to Philly and now Virgina. The winters don’t last as long but, you know what? They still suck. There’s still ice and cold when you go outside, and freezing temps when you wake up in the morning and have to remove the covers, and stupid snow that stops being beautiful or magical the second time it falls. Anyone have a winter home in the Caribbean they want to give away?
Haha, Charlotte! It actually made me think of the vagina diary on Sex and the City. "Dear Diary, my vagina is sad today."
Seriously though, I wonder what happened that they had to put that warning on there.
I used a light box for 2 years and found it helpful (I too live through mid-west winters). I have not used it the past couple of years and I'm thinking I should again. While most of the effectiveness is a placebo effect, it does work. I don't care if it's a placebo effect of some actual light/chemical changes in my brain, as long as I feel better right? I might be having my parents scrounge around my old bedroom and send it to me in the land of the north ( I swear my parents house will be an eternal storage hut for all my pre-2005 crap!)
Oh, make sure you order your lead vest, too. It's just like going to the dentist!
I'm in Michigan and totally feel you on the winter woes. No more walks outside, no more working in the garden, etc. It seems to be leaving for work in the dark, returning home in the dark and huddling by a space heater for the hours in between.
I find it's 6 p.m. and I'm ready to huddle under my blanket on the couch, using the fact that I'm freezing as an excuse (and if I hear, "put some meat on your bones one more time…") Arctic temps=cranky Abby.
So, even though I do the moderate exercise/layers thing, I'm curious to see how this works for you. Although I doubt it would increase my body temp enough to allow me to wear something other than a snowsuit to get the mail, I might be in a better mood when I set out to do it!
I suffer from mild SAD and you are paying WAY TOO MUCH for your happy light.
Just go to the hardware store and bug a bunch of light bulbs that are marked "full spectrum". That is the light you are missing in winter (i.e. white light) that normal bulbs don't emit.
They're a bit more expensive than normal bulbs but FAR, FAR cheaper than the happy light gadget you wrote about!
And they work. I use them every winter. Read a book under one every evening for 15 to 30 min and it makes a great improvement!
I normally just do the antidepressants for winter, though my PCP did highly recommend light therapy. His wife moved from Hawaii to Pittsburgh (why?) and has to use the light daily from about September until May… I just haven't felt like shelling out the money!
I am just an odd potato period. Indoors, I hate light. The first thing I do when I move into an new office is request they unhook the fluorescents. However, when it gets grey and gloomy OUTSIDE for more than a few days and it starts getting dark super early, it makes me sad. I love the sun and long days! Luckily, Austin winters are generally icky/cold for a few days-week and then we get sunny and warm breaks, so I won't complain too much.
I've recently noticed a huge rise of depression in myself and began researching causes. I'm a lizard – I own a heating blanket and a duvet and sometimes use them both at the same time with my apartment heat cranked to 70. I hate winter. In January of this year I acquired a desk job with no windows. I have to get up, walk around the corner, go through a door, and turn right to find sunshine. I have considered light therapy as antidepressants make you gain weight and crave simple carbs – plus I'd rather pay the one time expensive fee rather than stay on $50-per-month antidepressants for the rest of my life. Yuck.
I used a happy light last winter because I become psychotic with lack of sunlight. I was slightly less psychotic, but was still more sensitive and crazy that I normally am in the summer. Part of that could have been because I had a sociopathic boss. But I was at least functional last winter.
I did notice that when I'd forget to use it I would normally feel depressed about 2 weeks after the fact…so I couldn't directly correlate my SAD with the light (as opposed to life itself).
1. Holy crap. I want one. Give us an update in a week! I wanna know if it’s worth blowing a week’s paycheck on it.
2. I’ve never even heard of your blog until just today. I love it. It’s fantastic. Where have I been, under a rock? * checks surroundings * Nope – I’m still in my office a work. Huh.
3. I read your About page, and you mentioned you had been a teacher. I’m actually applying right now to grad school to become a Health Education teacher. Am I totally insane? Any words of advice?
Glad I found your blog. Keep on keeping on =)
Ugh I live in MN too and after yesterday and what seems like 40 days and nights of rain (and shorter days which has me panicing)I was literally crying last night about who knows what! I might need to get a light. My mom sits in front of one EVERY single morning – she swears by it!
I guess I'm the only one who likes playing frisbee golf in the falling snow. Ahh…the good old college days in Michigan. Le sigh…
Canadians be darned – I live in GA and suffer from SAD! Please keep us updated on how you feel, maybe weekly? I will order one of those suckers and put it on my desk at work! 🙂
I hope this winter has lots of sunshine, and you do better with it all!!
Umm, yea stop whining.
Montreal was pretty much the most desolate place ever in the winter. The snowbanks were as tall as I was- I'm not tall, but still. And it was also -25 for 3 months straight. I remember running places because it was just so cold that my knees hurt (and I don't have a history of knee injuries). Actually..I still do that here in Calgary, since it gets pretty icy here too..
Calgary, however, is one of the sunniest cities in Canada! So, as bad as my SAD was in Montreal, it's essentially non-existent here. The weather in Calgary is dry and sunny, allllll the time. I do have issue with the chinook winds as they give me migraines, but regardless. It's horrible going from -25 to +15 in one day, the pressure changes are so painful.
While in Montreal I got a visor with one of those super bright lights. I'd wear it in the morning for an hour, and it worked ok…except it was still -25C outside and thus I still hibernated. At least I wasn't crying constantly, so I figured it was an improvement..no?
Oddly enough, while at home in Toronto, SAD was never an issue, but then again, it's relatively mild there (compared to Calgary/Montreal) and much sunnier than Montreal.
Interesting point, the coldest weather I've ever felt was…-55! In Saskatoon last Christmas/New Years! At one point I was running around outside without a jacket on, looking for a cab. Feeling that temperature reminded me why I didn't choose to attend law school in that province.
"Minnesota, The State That Might As Well Be Canada": can we claim you as one of us? 😉
My sister suffers REALLY badly from SAD, but it's more of a trigger for her serious depression. I don't know if something like this would be potent enough to help her. But anything is worth a try (when she gets home from her traveling, that is… and one of the main reasons why she IS traveling for the next six months is to escape the gloominess of the Canadian winter!).
I suffer from SAD and pushed through it last year with VitD and St. John's Wort. This year, when it started at the very beginning of September, I gave in to the meds. I'll be awaiting your report! It doesn't surprise me that it should only take 10 days for improvement. We visited the Florida Keys in April for a week this past spring and it totally snapped me out of it. It's like walking out of a fog…everything is clearer, colors, smells, touch… Depression is horrible and I'm very thankful that mine has always been treatable!
I would be terribly depressed if I lived anywhere that was cold and dark in the wintertime. Even in So Cal (I know I Know) it gets dark early (4-5pm) and that isn't fun. Not to mention that it doesn't get light til 7 or so. I can only empathize. Also I'm prone to being really cold all the time, so I'm lucky to live where I do!
Charlotte,
I went back and re-read your vitamin D experiment post. Did you ever get your blood levels checked? The Naturopaths I know usually put people on many thousands of IUs of Vitamin D (at least 5000) to get levels up when they are deficient. (1000 would probably just serve as maintenance). You might not have been taking enough– plus now your baby is sharing in your stores. Many labs say that you are not deficient if you have levels above 30ng/mL but the latest research says you may need to get blood levels above 50 to prevent cancer and some other diseases. Just a thought 🙂
Reading the comments on this post has had me laughing harder than I have all year.
Hopefully if you have sad genitals, they don't know that they are sad and that a light might help them especially if those OTHER things don't allow them to cheer up.
Hope your SAD light helps
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I feel very lucky! I got mine for $15 at a tag sale, in ‘like new’ condition. I’ve had it for three years and only had to replace the lamps for the first time 3 days ago. Love this thing. I also have a smaller one with two settings i use as a desk light. Full light during the day, 1/2 light as i wind down at the end of my work. Love them both.
So how did I work? I don’t see a further report of whether the light box helped you. Also, which do you think is worse for depressing dark winters, Minnesota or Seattle?
Haha! You know they both have their downsides. They’re both at similar latitudes so they both have the ridiculously long nights in the winter but at least Minnesota has snow. The white tends to magnify the light and make things appear brighter. As opposed to all the evergreen trees. That said, Seattle never got down to -30 and anything below 10 degrees makes me hate my life, no matter how much sunshine there is!
As for the light therapy – I did write a follow-up post but I can’t remember what I called it just now (oy) but it does help me. I still have the light. It wasn’t a magical cure and I end up going back on anti-depressants every fall but I really do think it helps. Let me know how it goes for you!
Thanks, Charlotte, I think you have a point with the snow. I grew up in the Midwest, though not as far north as Minnesota, and the sparkly bright snowy days definitely helped. For the most part Seattle lacks those. I’m glad the light box helped you, even if not completely. I’m already enjoying having the light box out at breakfast and I’m sure it will help!
Just don’t do what I did last night. I’ve had this light for a while, but packed it away when I moved north to Washington state. After weeks of NO sun, I decided to haul it out, and set it up next to my computer where I worked until about 6:30 PM. At about 3:30 AM today, the ‘light’ finally dawned on me….use this wonderful gadget in the AM, not in the evening hours. It was a long….long….night.
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