Color and Light Therapy

The history of color therapy dates back to ancient Egypt, Greece, India, and China. These cultures focused on tapping into Ayurvedic medicine and innerstanding the healing properties of colors. For example, many temples were built to reflect light in certain ways, and houses were painted to induce different energies and moods. In Indian culture, it is believed that colors are linked to one’s chakra. Thus, using colors in treatment can help align and fix a person’s chakras. 

Including color therapy in your life does not need to be complicated. Think about it. We see colors everywhere, all of the time. Wearing particular clothes, looking at specific images, and colored light bulbs can make a difference in your mood and disposition throughout the day. Color therapists state that each color elicits particular changes, therefore adjusting colors used throughout treatment to enact different results.

Some types of color therapy include:

• Red: Red is a powerful color that increases energy by stimulating the lymphatic system. However, red may also trigger stress as it is often used to notate the end of something or alert someone of danger.

• Orange: This color is often associated with one’s mind-body connection. Using this color in therapy may help heal one’s relationship with food.

• Yellow: Yellow brings warmth, yielding its association with happiness. When exposed to yellow, a person feels safe; when they are safe, they are happy.

• Green: Green is a natural color commonly associated with grass, trees, and other vegetation. Thoughts of nature can help a person feel calmer and more relaxed.

• Blue: Blue light wavelengths are shorter, thus increasing one’s sense of alertness. Blue light therapy can be used to help a person feel more focused.

There are much more.

Color therapy can be introduced via one’s sense of touch and sight. This is because natural light wavelengths directly influence these two senses within the brain.

Color therapy may be administered via:

• Eyesight: This may be done by exposing a person to specific colors throughout the day, such as the paint colors in their home, the clothes they wear, or the color of light bulbs in their workplace.

• Skin contact: Color therapy may be introduced as face masks, sleeping bags, or other products that utilize colored LED lights. These amplify the appropriate colors in treatment depending on the desired outcome.

Color therapy has many benefits, especially in treating symptoms of anxiety, depression, and other conditions. Furthermore, when we feel less anxious or sad, we may have more opportunities to improve other aspects of our lives.

Here are six possible benefits of color therapy:

1. Stress Management

Stress management can be tough. We are constantly dealing with life struggles, which can ultimately negatively affect both our minds and bodies. Color therapy helps you decrease the impacts of this stress through mood-boosting properties. You can adopt color therapy practices as a stress management skill by simply changing the colors in your surroundings.

2. Decreased Seasonal Affective Disorder Symptoms

When addressing seasonal affective disorder (SAD), color therapists focus on using colors to elevate dopamine levels that may be depleted during the winter season. During this period, days are typically shorter and darker. By changing the colors surrounding a person, whether by wearing brighter colors or introducing colored lights, an individual can bring warmth and comfort back into their home despite the changing seasons.

3. Improved Sleep

Insomnia can greatly impact a person. Chromotherapy can help individuals identify certain colors that make them feel more relaxed at night, thus positively impacting their sleep patterns. For example, limiting blue light before bed is beneficial.

4. Energy Rejuvenation

Happy, bright colors can help a person feel more rejuvenated because these increase mental brain activity. Therefore, individuals are more energized and ready to go about their days. This can be helpful when dealing with the low-energy levels associated with depression.

5. Reduced Anger

Color therapy creates environments that elicit calm and happiness rather than aggression, helping to reduce anger. Try including pops of bright colors like yellow or orange in your home or daily attire.

6. Improved Relationships

Communication with others may not be the greatest when dealing with excessive stress or sadness. Because color therapy is believed to help replace such emotions with positive ones, a person may be more open to socialization. Therefore, they can further develop their current relationships or seek new ones.

Color therapy may be beneficial if you have not responded well to other treatment modules. Considering a more wholistic approach is never a bad idea, but consult with a clinician specializing in color therapy to determine if it is a good fit for you. Everyone reacts differently to treatment, so you should not expect to experience the same results as another person. 

You can begin to incorporate elements of color therapy into your daily life in simple ways. Minimal changes to your environment or routine can substantially impact your overall well-being.

Here are some ways to practice color therapy on your own:

Get Outdoors

Natural colors are serene and inviting. Furthermore, green hues have grounding attributes, allowing an increased connection with yourself and your environment. Additionally, natural blue light (not artificial) facilitates rejuvenation and calmness. Nature positively impacts mental health, so try setting time aside each day to get outdoors, even for only a few minutes.

Be Smart With Color Choices

Feeling sad? Feeling overwhelmed? Consider taking note of any colors that leave you feeling uncomfortable or stressed. Be smart with your color choices. Wear warmer colors that elevate your mood, or paint the walls of your home in similar hues. This can also help you be more productive!

Limit Artificial Blue Light

Artificial blue light decreases serotonin levels. By limiting exposure to blue light, you may notice a change in your overall mood. Try taking a break from looking at your laptop, phone, or TV. Or, you can change the color balance on your devices so displays are dimmer and warmer.

Change Intake Method for Color Therapy

If one method of color therapy is not working as well as you wouldd like, consider trying an alternative. Instead of wearing a specific color shirt, switch out the artwork in your home office. Or, change the lightbulb in your bedroom and opt for a warmer tone.

Tap Into Your Creative Side

Get those markers, crayons, pens, and colored pencils ready! Use color and art to express yourself, and notice the colors that bring you joy. Which colors make you feel overwhelmed or stressed? You can better innerstand how specific colors impact you by tapping into creativity.

Track Your Data

Keep track of your moods to innerstand how color therapy affects you. A simple way to do so is by journaling. Include the colors you noticed around you throughout the day and how they made you feel.

Light therapy compensates for the lack of exposure to sunlight that may contribute to major depressive disorder with seasonal patterns.

During a session, you typically sit near a light box or lamp, which emits bright light. The box or lamp usually mimics natural sunlight, but there can be variations between devices made by different manufacturers.

The standard output of a light therapy box is in the range of 2,500–10,000 lux. A lux is a measure of light brightness.

Treatments usually begin in the fall and continue until early spring. The length of the session depends on how well you handle the treatment and the strength of the light box.

Guidelines for typical bright light therapy will usually suggest starting with 10,000 lux for 30 minutes every morning, but someone new to the method may require shorter initial treatments. The more powerful the light box, the shorter the treatment session may be.

The research on light therapy gives a few reasons why it may improve the symptoms of depression. Reasons include that it:

• works on your biological clock by aligning your brain’s 24-hour cycle (aka circadian rhythm)

• balances the activation of serotonin circuitry in your brain, which is a key component in mood regulation

• contributes to stable and consistent sleep patterns

• increases alertness

The extent to which light therapy works for you depends on the light wavelength, duration of use, and your personal circadian rhythm patterns.

Circadian rhythms are cycles of important body functions that happen over a 24-hour cycle and can affect hormones, sleep schedules, and eating habits.

Some people should not use light therapy, especially those who:

• have medical conditions that make eyes sensitive to light

• take medications, like some antibiotics or antipsychotics, that increase light sensitivity

If you are considering this therapy, you should consult your naturopathic doctor if you have any of the following conditions:

• sensitive skin

• eye conditions
• 
  
• a history of skin cancer

Some people may also experience euphoria or irritability, which is a sign to stop using the device and speak with a doctor.

For those who can use light therapy, there are still potential side effects. Usually, these can be dealt with by adjusting the duration, intensity, or timing of the sessions.

Side effects may include:

• headaches

• eyestrain

• agitation

• irritability

• problems with sleeping

• fatigue

• blurry vision

You can discuss these side effects with your naturopathic doctor, but you may also find relief through some simple changes. Avoid using the lamp before bedtime to prevent insomnia, and place the light box further away from you to prevent eyestrain and headaches.

In addition to the possible benefits for improving depression symptoms, light therapy is generally easy to start and adjust according to how it makes you feel.

Light therapy is:

• Accessible. The treatment can be done at home using rented or purchased light boxes.

• Noninvasive. It provides an alternative or add-on to medical interventions.

• Safe. Although there are some possible side effects, especially when the lamp is used incorrectly, light therapy is generally safe and low-risk.

• Convenient. You can use a light therapy lamp at home, while you read or eat breakfast. You can also stop light therapy for a few days without adverse effects or the return of symptoms.

• Associated with few or mild side effects. Most of light therapy’s side effects, like headaches, dizziness, or nausea, are preventable by adjusting how you use the lamp.

Light therapy also has potential uses beyond MDD with seasonal patterns, but it is always important to discuss starting any new therapy with your naturopathic doctor.

The negative aspects of light therapy are the side effects and complications that can occur. These include:

• headache

• insomnia

• fatigue

• eyestrain

• euphoria

• irritability

Insurance may not cover the cost of a light therapy lamp, even if your naturopathic doctor prescribes it. This expense can be a barrier for some people.

Achieving results with a light therapy lamp takes time, at least a few days. Getting a benefit from the lamp requires consistent use at the same time every day.

Before you start light therapy, it is a good idea to talk with your naturopathic doctor. Light therapy may interact with other treatments you are currently taking.

Once you have had your naturopathic doctor sign off, you can start by reading the instructions provided by the light box manufacturer.

A light with lower intensity may require longer exposure time, meaning you will have to sit in front of the box longer. The instructions can also help you identify specific risks and hazards for the brand of the light.

To use a light therapy lamp with 10,000 lux intensity, follow these steps:

1. Place the lamp on a counter, desk, or other surface.
2. Sit or stand at the correct distance from the lamp according to the manufacturer’s instructions.
3. Keep your eyes open and do not sleep during light therapy sessions.
4. Do not stare directly at the light box or lamp.
5. Start with 30 minutes of exposure per day.
6. Schedule light therapy sessions as soon as possible after waking up, between 6:00 a.m. and 9:00 a.m.

You can adjust this schedule and the duration of sessions according to how you feel. You can also try passing the time in front of the light box with an activity like reading a book or working, as long as you are still facing the light.