Seasonal Depression Treatment: Light Therapy Benefits and Other Treatments for SAD
At first, combating depression with a big, bright lamp might seem absurd or even silly. But light therapy is by no means a gimmick; in fact, it’s a proven frontline treatment for seasonal affective disorder.
For this reason, doctors often prescribe light treatment alongside therapy and medication to help recalibrate the body’s internal clock and brighten mood. When autumn fades into winter, this “artificial sunrise” could become a practical, evidence-based answer for those who find the darker season heavier than they can carry alone.
If you’re curious about how light therapy could work for you, a mental health professional can talk you through how it can fit into a wider treatment approach. This page may also help, as it explores light therapy benefits by covering:
- What light therapy is and how it works
- How effective light therapy is for SAD
- Other treatment options that may support recovery
- How summer-pattern SAD looks different
- What to do if treatments aren’t helping
- How Mission Connection can help
What Is Light Therapy?
When the season starts to turn and daylight fades, many feel their whole rhythm starting to slip out of sync. As a result, low mood, lack of sleep, and persistent irritability and loss of interest might start to enter the picture.
Light therapy is a way of nudging this rhythm back into place, but before you go rushing for your desk lamp, know that you need a specific light therapy device. All of these devices are UV-filtered and clock in around 10,000 lux in power.
These types of devices are built to recreate the kind of brightness your brain is craving during the dreary winter months. How you choose to use it depends on your routine. For instance, some people sit in front of a light box while they sip coffee in the morning, letting the glow act as an artificial sunrise. Others may choose dawn simulators that slowly light the room before they even open their eyes.
However you use light therapy, the message to your body is the same: the day has begun, and the internal clock can fall back into line.
Does Light Therapy Help With SAD?
The evidence says “yes”; light therapy benefits SAD. In fact, people often felt this “yes” long before the research papers had finished proving it. In trial after trial, symptoms begin to lift within a week or two,1 with mornings no longer dragging and energy feeling steadier than it did just days before.
Further, some studies even hint that if you start light treatment early enough, like in the fall, the odds of sliding into another full season of low mood may shrink.2
Light therapy isn’t a flawless shield against depression, but for many, it’s the difference between enduring the winter and moving through it with some sense of lightness intact.
However, the benefits of light therapy can be maximized with a more honed approach, which we discuss more in the next section.
How Can I Use a Light Therapy Box?
If you’re prescribed a round of light therapy for SAD, in most cases, you’ll be allowed to undertake this at home, on your own. But how are you supposed to use it? Sit in front of it and hope for the best? Not quite. Here are some general guidelines for you to follow.3
Is Light Therapy the First Line of Treatment?
Light therapy is usually the first thing on the table when SAD rears its head, sitting alongside therapy and medication as the main frontline treatment options.4. In fact, research shows that while the light therapy effects tend to be short-term, combining it with other approaches forms a treatment plan that can last beyond the season.5
Approaches often combined with light therapy for treating SAD often include the following options:
CBT-SAD
With standard CBT, the aim is to challenge negative thought patterns that build up and cause distress. CBT adapted for SAD, however, zooms in on the kinds of thoughts that tend to surface during the winter months. These could be worries about affording Christmas presents, or the reluctance to climb out of bed on a freezing morning. Instead of letting these seasonal thoughts spiral, CBT-SAD helps you notice them and gradually replace them with healthier alternatives.
Clinical studies have shown CBT-SAD to be as effective as light therapy during the darker months, with the added advantage of reducing the likelihood of relapse the following year. Other research suggests it’s the perfect accompaniment to light therapy.6
Antidepressants
If seasonal affective disorder has pushed past the point where lamps or therapy give you enough relief, medication may be the next step. Doctors often turn to SSRIs first for depression, but with SAD, the focus is more commonly on bupropion.7 This medication works on dopamine and norepinephrine instead of serotonin, and it’s the only option officially approved to prevent seasonal depression when it’s started before symptoms appear.
If medication is something you’re considering, it’s important to know it isn’t a decision to be made by yourself. Antidepressants can be effective, but they also come with side effects and need close oversight from a doctor who understands your situation.
Are There Other Treatment Options for SAD?
We’ve covered the main evidence-backed treatments, but they’re not the only ones you’ll hear about. Over the years, researchers and patients alike have explored a range of other approaches, like the ones discussed below:
Melatonin
Melatonin is the hormone that tells your body when it’s time to sleep, and SAD often scrambles this internal clock. Some studies say melatonin supplements help, others say not so much.8 Therefore, if you’re considering supplementing with melatonin, it’s a decision one to run past your doctor before you try it, not something to dabble with on your own.
St. John’s Wort
Some studies show that consuming St. John’s Wort can help with mild depression, and when it comes to SAD, the effects can be similar.9 It’s worth noting that research on the benefits of St. John’s Wort for depression dried up around the 2000s, meaning it’s something that’s not been revisited for a while. Make sure to check with your doctor if you plan on using this, especially as it can counteract some medications.
Lifestyle Interventions
Boring? Maybe. Effective? Absolutely. Eating well, moving your body, keeping sleep consistent, practicing mindfulness, and staying socially connected aren’t shiny miracle cures, but they’re the foundations everything else sits on. Think of them as daily SAD coping methods that you can place into your mood bank. Small, steady, and adding up over time.
Negative Ion Therapy
This option may sound like it belongs in a sci-fi film, but early research around it is intriguing. The idea is that high-density negative ions (from special devices or naturally near waterfalls and storms) may lift mood for some people with SAD.3 We’re still in the early stages of understanding it, but it’s an interesting area to keep an eye on.
These alternatives to light therapy can be helpful, but results vary from person to person. This is why most providers still encourage a bigger-picture plan, meaning choosing the accepted forms of treatment first, and considering anything else as secondary.
Do These Types of Therapies Apply to Summer-Pattern SAD?
Summer-pattern SAD can be tricky, as it’s much less common than the winter type, with around 10% of people with SAD experiencing the reverse symptoms. In some countries closer to the equator, summer SAD appears more often than winter SAD, showing how the environment can play a big role.
It’s key to know that the summer SAD symptoms look very different from winter SAD. If winter SAD is a sluggish and heavy sloth, summer SAD is its restless opposite, almost like a puppy that never runs out of energy. It may sound harmless on the surface, but the reality is the symptoms can be worrying. These include:
- Trouble sleeping (insomnia)
- Loss of appetite, sometimes leading to weight loss
- Restlessness and agitation
- Heightened anxiety
- Aggressive or even violent behavior (in some cases)
Because the symptoms of summer SAD swing in the opposite direction from its winter variant, treatment has to look a little different. Unlike winter-pattern SAD, there aren’t therapies designed specifically for summer-pattern SAD. Instead, doctors usually treat it the same way they would depression in general, through psychotherapy, antidepressants, or a mix of both.
You might not get CBT-SAD in its usual form, but therapies like CBT or DBT can still be incredibly useful. They can help you break apart unhelpful thought patterns and give you tools for handling the restlessness and mood swings that often come with summer SAD.
So while there isn’t a neat, tailor-made treatment plan for summer-pattern SAD yet, it is recognized, and it is treatable. The tools may not look identical to winter SAD, but the support is there.
I’m Not Coping Well With the SAD Treatments – What Can I Do?
If you’ve been trying the usual treatments and still feel like you’re sinking, the most important step is this: reach out. Don’t wait for things to “pass.” It doesn’t matter what time of the year it is; depression isn’t something to tough out on your own. Remember that a seasonal depression is still depression, and it can affect every aspect of your life in ways that last far longer than the season itself.
Talking to a therapist can help you find clarity and explore options you may not have tried yet. A primary care doctor or psychiatrist can also check whether the medication you may have already been prescribed is actually working for you. Regardless, what matters is that you don’t brush symptoms aside or assume they’ll just fade on their own.
If treatments don’t feel like they’re helping, this doesn’t mean nothing will. It just means it’s time to widen the net and let professionals guide you toward the mix of support that fits you best.
Mission Connection: Professional SAD Support for When You’re Ready
At Mission Connection, we understand how heavy seasonal depression can feel, and how discouraging it is when treatments don’t seem to bring the relief you expected. This is why we offer a blend of therapeutic options, like CBT, DBT, group sessions, and family support, so every side of what you’re facing is cared for.
With multiple locations across the US, our facilities give you the space to step away from daily stressors and focus on what matters most: your health and your recovery. For many people, even a short change of environment makes a huge difference.
If stepping out of daily life isn’t possible, our telehealth services allow you to connect with licensed therapists and support groups online, giving you the flexibility you need.
You don’t have to carry the weight of SAD alone, and you don’t need to wait for things to get worse before reaching out. If you’re struggling, even with treatments already in place, we’re here to walk with you and help find the combination that makes life feel lighter again. Contact us today to talk about your options.
Frequently Asked Questions About Seasonal Depression Treatment
While this article aimed to cover light therapy benefits and other treatments for SAD, you may still have some concerns or burning questions. For this reason, we’ve provided some responses to FAQs about SAD.
What Kind of Light Therapy Helps With SAD?
Light boxes that mimic natural daylight tend to work best. They need to be bright enough, usually 10,000 lux, and used at the right time of day, not just switched on like a desk lamp.
What Are the Side Effects of Using a SAD Lamp?
Some people get headaches, eye strain, or feel a little restless if they overdo it. The trick is to keep sessions short and steady, rather than blasting yourself like a moth at a floodlight.
What Is The Best Solution for SAD?
There isn’t one “best” fix; instead, more of a toolkit. This toolkit might include therapy, daily routines, light exposure, and sometimes medication. The real power comes when these supports overlap, each one covering where the others might fall short.
Is SAD a Form of Depression?
Yes, SAD is recognized as a subtype of depression, and the difference is that it’s tied to seasons, most often winter. This predictability makes it unique, but the heaviness it brings is still very real.
References
- Jupe, T., Giannopoulos, I., Zenelaj, B., & Myslimi, E. (2023). Treatment of Seasonal Affective Disorder. The efficacy of Light therapy. European Psychiatry, 66(1), S604–S605. https://doi.org/10.1192/j.eurpsy.2023.1262
- Nussbaumer-Streit, B., Forneris, C. A., Morgan, L. C., Van Noord, M. G., Gaynes, B. N., Greenblatt, A., Wipplinger, J., Lux, L. J., Winkler, D., & Gartlehner, G. (2019). Light therapy for preventing seasonal affective disorder. Cochrane Database of Systematic Reviews, 3. https://doi.org/10.1002/14651858.cd011269.pub3
- Campbell, P. D., Miller, A. M., & Woesner, M. E. (2017). Bright Light Therapy: Seasonal Affective Disorder and Beyond. The Einstein Journal of Biology and Medicine : EJBM, 32, E13–E25. https://pmc.ncbi.nlm.nih.gov/articles/PMC6746555/
- Lam, R. W., Levitt, A. J., Levitan, R. D., Michalak, E. E., Cheung, A. H., Morehouse, R., Ramasubbu, R., Yatham, L. N., & Tam, E. M. (2016). Efficacy of Bright Light Treatment, Fluoxetine, and the Combination in Patients With Nonseasonal Major Depressive Disorder. JAMA Psychiatry, 73(1), 56. https://doi.org/10.1001/jamapsychiatry.2015.2235
- Zagorski, N. (2015). CBT May Lead to Longer-Lasting Improvements For Patients With SAD. Psychiatric News, 50(23), 1–1. https://doi.org/10.1176/appi.pn.2015.12a23
- Gartlehner, G., Nussbaumer-Streit, B., Gaynes, B. N., Forneris, C. A., Morgan, L. C., Greenblatt, A., Wipplinger, J., Lux, L. J., Van Noord, M. G., & Winkler, D. (2019). Second-generation antidepressants for preventing seasonal affective disorder in adults. The Cochrane Database of Systematic Reviews, 3, CD011268. https://doi.org/10.1002/14651858.CD011268.pub3
- Zghoul, T. (2020). Can we prevent seasonal affective disorder (SAD) with melatonergic agents? BJPsych Advances, 26(4), 193–197. https://doi.org/10.1192/bja.2020.25
- Miller, A. L. (1998). St. John’s Wort (Hypericum perforatum): clinical effects on depression and other conditions. Alternative Medicine Review : A Journal of Clinical Therapeutic, 3(1), 18–26. https://pubmed.ncbi.nlm.nih.gov/9600023/
- Bowers, B., Flory, R., Ametepe, J., Staley, L., Patrick, A., & Carrington, H. (2018). Controlled trial evaluation of exposure duration to negative air ions for the treatment of seasonal affective disorder. Psychiatry Research, 259, 7–14. https://doi.org/10.1016/j.psychres.2017.08.040