Seasonal Affective Disorder and Winter Blues: Treatment Options: Light Therapy for SAD

Around 20 percent of Americans experience seasonal affective disorder, which is a type of depression that is associated with changes in the seasons. In this video you'll learn what you can do to fight the winter blues.

Therapy in a Nutshell, LLC, and the information provided by Emma McAdam are solely intended for informational and entertainment purposes and are not a substitute for advice, diagnosis, or treatment regarding medical or mental health conditions. Although Emma McAdam is a licensed marriage and family therapist, the views expressed on this site or any related content should not be taken for medical or psychiatric advice. Always consult your physician before making any decisions related to your physical or mental health.

About Me:
I’m Emma McAdam. I’m a licensed Marriage and Family Therapist, and I have worked in various settings of change and growth since 2004. My experience includes juvenile corrections, adventure therapy programs, wilderness therapy programs, an eating disorder treatment center, a residential treatment center, and I currently work in an outpatient therapy clinic.

In therapy I use a combination of Acceptance and Commitment Therapy, Systems Theory, positive psychology, and a bio-psycho-social approach to treating mental illness and other challenges we all face in life. The ideas from my videos are frequently adapted from multiple sources. Many of them come from Acceptance and Commitment Therapy, especially the work of Steven Hayes, Jason Luoma, and Russ Harris. The sections on stress and the mind-body connection derive from the work of Stephen Porges (the Polyvagal theory), Peter Levine (Somatic Experiencing) Francine Shapiro (EMDR), and Bessel Van Der Kolk. I also rely heavily on the work of the Arbinger institute for my overall understanding of our ability to choose our life's direction.

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[donniedarko]

Grew up in NJ, lived there for 23 years. Suffered SAD every winter. Moved to San Diego in 2000 and never had this problem. Now I'm in North Carolina and its why I'm here....viewing this video.

[anniepavlick]

I moved to a warmer climate. It has helped tremendously with the SAD.

[stephie]

The SAD mixed with covid lockdown has truly taken a toll on me. Motivation is zilch.

[hailynewma]

you can’t hate winter when someone greets and smiles at you like you do :) happy solstice!

[TheGreekPianist]

I live in Virginia and it’s been cloudy here the past 5 days. Not the slightest sunshine and I feel “dead” inside and have low energy and zero motivation. Thank you so much for the therapy and advice ❤️

[nicoleonfeels]

I’ve never experienced SAD until this year. Thank you for covering this - makes me feel like I’m not the only one 😊

[goodheavens]

I hate winter so much, I love Christmas but I hate every single day where it isn’t sunny and warm (which is most days here in the UK)

[wilfredobenitez]

I had no idea Light Therapy could affect serotonin levels. This video is a revelation. Thank you!

[legend]

Every year i get this and its a damn struggle. Extremely tough to do simple things. I just have this feeling of being a zombie, unable to and no desire to do anything. No control over it.

[mfrtnnc]

This is such a helpful video! I always feel my worst between January and March. This year it was so bad and painful I attempted. This should be taught in schools and have more awareness, especially for someone like me who has depression and lives in Canada. This video made me feel seen

[swisstrader]

Been doing light therapy for one week now and it def helps with mood and more energy. I’m doing about half hour per day. Actually look forward to it now.

[karenbentley]

You sound very upbeat and that made watching the video positive for me. I just bought a therapy light and am looking forward to doing better this year. Thanks!

[amberdavis]

I live in Alaska, and boy I never had SAD until I moved here

[SistersTape]

light therapy: angle above the eyes, large light area, best right after wake up, be consistent, 15-45 mins, don't stare directly at it, do it around the same time every day

[parl-luk]

It doesn’t help that I experience this around my favorite holidays.
Makes matters worse that my friends always decide to go be jerks around this time of year 🙁 I’m glad that there is videos like this out there to help people get through it

[infoaddict]

Finding your videos has literally been an answered prayer.

[the_world_of_marketing]

Spot on! Your videos are always so calm and comforting. I am seriously considering going back to my home country (Brazil) after dealing with SAD for so long here in Denmark... you made me feel better

[slacktoryrecords]

Thank you for this video. Needed it bad. Watching with my sun lamp blasting my face as I write this, haha! To everyone suffering from SAD + COVID lockdown blues... there’s a light at the end of the tunnel — hang in there!! And Happy Holidays

[MrPaddlepower]

I use a light box and it literally has saved my life, love your smile )).

[longjonz]

i've experienced undiagnosed SAD as far back as college! I only picked up on it because I started noticing trends in my mood and behavior where around the fall and winter times I notice lower levels of motivation, energy, and general disinterest in anything where I normally do just fine in the spring and summer months. A longtime friend of mine got me a therapy light back in the day and I have been using one ever since! it helps tremendously especially for those of us that have to wake up early for work. the intense light in the AM hours really does help jump start your body into action. It also helps during the evening hours when you get home from work as well!!