Putting a Spotlight on Seasonal Affective Disorder

A moment of reposeAlmost exactly one year ago I made a discovery: I suffered from Winter Depression, otherwise known as Seasonal Affective Disorder. As I detailed in “I Wondered What Was Happening”, I had been on the lookout for a change in my behavior once Autumn rolled in. Then I forgot about it. (Ah, blessed ADHD)

When Daylight Savings Time began I had a rocky week. Most of us do. The shift in our sleep schedule is like experiencing jet lag without all the exotic scenery. At first. I thought I was just having a hard time adjusting as usual, but by the end of the first week I remembered what I was supposed to be on the lookout for: Winter Depression. I was moping, moody, miserable, morbidly sad…and all for no reason that I could think of. The only thing that made sense was that I was sensitive to the lack of light.

That should be an easy enough to prove or disprove, I thought. All I needed was more light. People online recommended visiting a tanning salon for treatment. I was skeptical, but decided to call a few salons. The following is a near exact transcript of the conversation I had:

“Hello, I’m doing some research on tanning beds and their ability to treat Seasonal Affective Disorder?”
[silence]
“SAD?”, I offered.
“Umm...”
“Depression?”
“Ooooh, we like have people come in here all the time for that,” the phone girl offered—obviously happy to finally have a mooring in our conversation.
“You do? That’s great. Can you tell me what types of lights you use? Are they full spectrum or just ultra violet?”
“Uhh, let me get you somebody who can help you.”
A moment later another young lady came to the phone. I began asking the same questions.
“We don’t have full...what was that called again?”
“Full spectrum”
“Yeah, I’ve worked here for seven years and like I’ve never heard of full, you know, uhhh..”
“Spectrum. You know how the sun has a full spectrum of...”

This wasn’t going to work, so I tried a different tact.

“The wavelengths of light from the sun spread from infrared all the way to ultraviolet. Full spectrum light is brighter, whiter. Like the sun? Tanning beds usually only focus on ultraviolet.”
“Oh! Like all our lights are like the sun. That’s how they like tan.”

I politely inquired about pricing, which was almost as complicated as our phone call, then I called the next salon on my list. That conversation was more baffling than previous ones, plus it was filled with more “likes” and “ums”. Now I know where all the cute, high school girls are employed in my state. If I was dating, or 25 years younger, that might be important information.

My next step was to look up light therapy on the internet. This yielded very interesting sites that dabbled in light machines for clearing acne and depression, plus giant chunks of salt rock with interior light bulbs that produced negative ion flows. Perhaps the ions mingled with the salt and made the light more savory?

Clearly, my only other recourse was to contact a psychologist to inquire about light boxes, but I was hesitant. From what I understood, and I’m being technical here, the way light boxes work is that you stick your face in the things and look at a special lightbulb for a set amount of time—every day. That sounded dreadful to me. Surely there was a way to get the light I needed without torturing my ADHD brain with a very boring light show? On top of that, the light boxes were very expensive.

If all I needed was fuller spectrum light, couldn’t I install full spectrum bulbs into my ceiling lights and benefit that way? I thought about which rooms I spent the most time in then bought six daylight spectrum CFLs. Four went into the kitchen and two went into the studio.

What an amazing difference they made.

I held off blogging about them until I could test their results over the winter and through the next Autumn DST transition. I can report to you now that full spectrum light bulbs were miraculous for me, and because they were CFLs they are still burning strong today. They removed Winter Depression from me last year and smoothed the transition through Daylight Savings Time this week. To think I used to be miserable throughout past winters—wondering why I was having such a hard time staying upbeat.

Most amazing to me was how simple the solution was. I can’t speak for everybody, but they were the perfect solution for me. I would definitely recommend full spectrum daylight CFL bulbs if the lack of daylight brings you down. Analyze your symptoms, work with an expert, and find relief today.

What do you do to treat SAD/Winter Depression?

Comments

Liz said…
I completely agree about the CFLs. My husband bought me a lamp that is usually used for crafts that takes the CFL lightbulbs. We call it my "happy lamp" because after 15 min under it I feel better. I am so glad to hear that it works for you as well.
Anonymous said…
Another thing I did was to get an X10 system that I could program to gradually turn on a light in the morning. A kinda sun rise simulator. It was a heck of a lot cheaper than a sunrise lamp. (Though I am sure not as accurate.) It does help to wake up and have your eyes already accustom to light.

One warning, you can not use a CFL because most X10 dimmers can not handle the type of load CFLs have.
Indigo Blues said…
I'll definitely be looking into full spectrum bulbs. That sounds like a relatively easy way to help SAD. As far as how do I deal with winter depression, I actually go outside with my dogs and stand in the winter sun. This can be very chilling, but it does help.
D.R. Cootey said…
Liz ~ My solution to the X10 idea would be to turn my schedule around so that I didn't sleep through any morning hours of sunlight. But the X10 idea is a good one. Thanks for sharing it.

Indigo Blues ~ Well, it's a relatively inexpensive experiment. At the worst you'll have some fancy lightbulbs, but at best you'll be combatting Winter Depression. Standing out in the winter sun isn't a bad idea either. Yes, it's cold, but nothing replaces the real thing, even at its faintest.

Great comments. Thanks for replying.

~Douglas
Unknown said…
This comment has been removed by a blog administrator.
D.R. Cootey said…
LED Guy ~ Give me a break. How is that not spam? Go advertise somewhere else or point me to an article where someone successfully used plant grow lights to treat SAD. Your link certainly had nothing to do with Winter Depression.

~Douglas
Unknown said…
If you look on my site, I have a page for natural light therapy.
D.R. Cootey said…
If that's the case, then please link to that page. Introduce it to us. It's more relevant than your front page.

I get spam posts all the time. They are often one sentence, and feature a link away from the site to a commercial venture—just like your previous comment. I clicked on your link (I always click on the links before deleting them) and I simply did not see anything relating to SAD. Honestly, your comment was indiscernible from spam.

I'm glad you came back, though. Post the link to the natural light therapy. Tell us why or how it works. I'll let the comment stand. Thanks.

~Douglas
ninjamunky said…
I got some of the 40 or 60 Watt ones from Home Depot for my girlfriend's room, which has a 3-bulb flush mount on the ceiling. She's been reluctant for have my put them in for some reason, but I think I might just insist and do it anyway. She's been tired lately and I think the changing seasons may very well be the cause (although there are admittedly other variables). I'll post back after I've changed them and let you guys know what happens.
D.R. Cootey said…
Ninjamunky ~ Wow! I'm touched by your enthusiasm. I have really benefitted from using full spectrum bulbs in this way.

Obviously, you don't want to force them on her, though. Coercing her will not help her benefit from light therapy. Rather, talk her into a trying only a few days of it. Don't throw her old bulbs out. Let her know she can switch back after the trial. She might be more willing to do it. If you force the matter, she might just dig her heels in and refuse to acknowledge if the therapy works for her. You could also hurt your relationship with her. Also, keep in mind that not everybody will respond well to this treatment.

If you can get her consent, however, I'd love to hear back from you how she responded to the light bulbs. You may want to consider turning those bulbs in, btw. I believe the 40-60 wattage won't be bright enough to be effective. 75-90W would be better. You want it bright like the sun. ;)

~Douglas
Child Psych said…
Hi - Just wanted to tell you that I included your post in a roundup on SAD on my blog. Is it still self-promotion if I am promoting you at the same time? Anyway, you might find the other articles interesting. One person reports success using blue lights. I'm not sure where you get those, but I'm telling people to give the CFL's a try after reading about your experience. See Mental Health Roundup: Seasonal Affective Disorder | Child Psych
D.R. Cootey said…
Great roundup. Thanks for sharing, and thanks for including my article. You could probably drop the subtitles so that my links are less of a mouthful. (The "Haunting" bit is actually part of the changing subtitle joke I use for the blog. I didn't realize it could be so confusing for people new to the blog. May have to remove it.)

I consider self-promotion important. But there's a difference between participating and plugging your site and just leaving a link without participating. After so many spammers hit my site the other day, I was probably a bit too grumpy on LED Guy. You, however, aren't in danger. Nice post.

~Douglas
Anonymous said…
Douglas, thank you for this post. I want to try these lights. Let me make sure I understand - if I go to the store and get CFL bulbs is that the same as full-spectrum? What should the packaging say so I know I'm getting the right thing?

Thank you so much for your help.

Lee
D.R. Cootey said…
Lee ~ Excellent question! One of my bulbs just burned out and I suddenly wanted to drape myself in a dark cloak of misery and hide in the basement. I'm off to the store to buy a replacement so I'll photograph the package for you and blog it later. OK? Maybe today even, if my AD/HD doesn't spring up from the basement and throttle my brain.

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