When should seasonal light therapy begin?
Written by
David Nelson
Reviewed by
Prof. Graham Pierce, Ph.D.The timing of seasonal light therapy is vital, as it directly affects its efficacy in preventing symptoms of winter mood degradation. When light therapy is initiated before the onset of symptoms, the body can develop protective mechanisms associated with circadian regulation. This preventive measure reduces the severity of seasonal affective disorder, as opposed to waiting for symptoms to develop before treatment.
Geographic Considerations
- Northern latitudes with shorter daylight require earlier starts
- Mountainous regions need mid-September initiation
- Southern locations may begin in late October
- Adjust based on local sunrise/sunset patterns
Symptom History Factors
- Start 4-6 weeks before previous symptom onset dates
- Track annual patterns using mood journals
- Account for daylight saving time transitions
- Consider weather pattern variations yearly
Start the preventative therapy in early fall for winter seasonal affective disorder. This coincides with the pattern of natural daylight loss. Use a daily basis for these sessions (remembering the benefit of continuity) through the darkest months of the year. Continue this even after you feel improved, to avoid a recurrence of symptoms.
After your symptoms subside, start transitioning to a maintenance schedule. Decrease total session length by 50%, maintaining the same morning time. This keeps the circadian benefits while preventing a recurrence of symptoms due to overexposure. You will reconvene to assess any potential return of symptoms.
As soon as any symptom recurs, resume therapy fully. Be aware of early symptoms, such as increased sleep need or decreased energy levels. Early intervention can halt the progression of symptoms. Ensure you have your light box available throughout the winter months to begin therapy when you will need it most.
Combine therapy with natural light exposure strategies. Take morning walks during the autumn months. Position workspaces near windows. These habits enhance the benefits of artificial light, creating comprehensive seasonal protection.
Monitor yearly trends for updates to your start date. With a notebook set aside for this purpose, note when symptoms emerge each year. Change the following year's start date based on what you have recorded. Personalizing this to the individual maximizes preventive effectiveness.
Read the full article: Light Box Therapy Essentials Guide
