Light Therapy for Seasonal Depression & Grief

As the days grow shorter and the light fades earlier, it’s common to feel your mood shift. For those navigating grief, this change in season can intensify feelings of sadness, fatigue, and disconnection. The colder months often bring both physical and emotional darkness — but light itself can also be a source of healing.

Light therapy, also known as phototherapy, has long been used to treat Seasonal Affective Disorder (SAD) — a type of depression linked to reduced daylight in fall and winter. But beyond clinical use, light plays a powerful symbolic and emotional role in grief, offering comfort, warmth, and renewal when we need it most.

By combining the science of light with intentional rituals of remembrance, we can bring brightness back into our lives — even in the darkest seasons.

Understanding the Connection Between Light, Mood, and Grief

Humans are biologically wired to respond to light. Sunlight regulates our circadian rhythm — the internal clock that controls sleep, mood, and energy levels. When daylight decreases, serotonin levels drop, melatonin production increases, and our overall sense of motivation can decline.

For those grieving, this imbalance can make emotional recovery harder. Fatigue deepens, sadness feels heavier, and isolation can set in more easily. Seasonal changes don’t cause grief, but they can amplify it.

Light therapy works by simulating natural sunlight, helping the brain and body realign. It’s not a cure for grief — but it can lift the fog, restore balance, and create space for healing.

What Is Light Therapy?

Light therapy involves sitting near a light box or lamp that emits bright, full-spectrum light — typically around 10,000 lux — for a short period each day.

Here’s how it helps:

• Regulates circadian rhythm: Rebalances the body’s sleep-wake cycle disrupted by seasonal darkness.

• Boosts serotonin: Increases the “feel-good” hormone associated with energy and mood.

• Reduces melatonin: Helps decrease sluggishness and improve alertness.

• Supports emotional equilibrium: Creates physiological conditions that make processing grief more manageable.

Most people use light therapy in the morning for about 20–30 minutes. The goal is consistency — just like natural sunlight, regular exposure helps sustain its benefits.

Combining Light Therapy with Grief Care

Light therapy works best when integrated with emotional healing practices. For those experiencing loss, consider pairing it with daily rituals that connect both body and spirit.

Here are some ideas:

• Create a “Morning Light Moment.” Sit by your light box with tea or coffee and take time to reflect on your loved one. You might read a journal entry, look at a photo, or simply breathe deeply as the light warms you.

• Practice gratitude or affirmations. The light becomes symbolic — a daily reminder of hope and continuity.

• Light a candle afterward. Transition from artificial light to natural flame as a meditative act of remembrance.

• Incorporate nature. Position your light near a window or plants to invite life and growth into the space.

By blending physical therapy with emotional intention, the practice becomes not just about improving mood, but also about nurturing meaning.

Recognizing Signs of Seasonal Depression

Seasonal Affective Disorder (SAD) and grief often overlap in symptoms, but it’s important to recognize when winter blues might require extra support.

Common signs of SAD include:

• Persistent low mood or lack of motivation

• Oversleeping or difficulty waking up

• Cravings for carbs or sugar

• Withdrawal from social activity

• Increased irritability or hopelessness

If you notice these patterns intensifying alongside grief, light therapy — combined with professional counseling — can provide significant relief. You don’t have to face either challenge alone.

The Symbolism of Light in Healing

Light holds deep meaning across cultures — it represents renewal, hope, and remembrance. During dark times, both literally and metaphorically, light becomes a source of guidance and grounding.

In grief rituals, lighting candles or lanterns often symbolizes love continuing beyond physical presence. The same can be true for light therapy — the glow itself can serve as a visual representation of endurance and connection.

Many people find comfort in creating small, personal “light rituals” during the winter months, such as:

• Lighting a memorial candle at dawn or dusk.

• Displaying twinkle lights or lanterns near photos of a loved one.

• Holding evening reflection time in the gentle glow of a lamp.

These acts of remembrance reinforce what grief so often teaches: even after great darkness, light still returns.

Creating a Healing Space at Home

If you’re introducing light therapy into your daily routine, consider creating a space that feels peaceful and restorative.

A few tips for setting up your light therapy corner:

• Choose a quiet, comfortable spot — by a window or cozy chair.

• Use a certified light therapy lamp (10,000 lux, UV-free).

• Add personal touches — a candle, framed photo, plant, or favorite book.

• Incorporate soft textures like blankets or cushions to make the space inviting.

• Keep it consistent — same place, same time each morning for the best results.

The goal isn’t just light exposure — it’s ritual. Creating a daily moment of warmth and reflection builds stability amid emotional change.

Other Natural Ways to Support Seasonal Grief

Light therapy works best as part of a holistic approach. Pairing it with other gentle habits can help sustain both physical and emotional balance.

• Get outside: Even brief exposure to real sunlight boosts serotonin.

• Stay active: Movement helps release endorphins that improve mood.

• Eat nourishing foods: Omega-3s, whole grains, and leafy greens support mental health.

• Connect socially: Share meals, stories, or check-ins with supportive friends.

• Rest intentionally: Grief and seasonal fatigue both demand compassion and rest.

Healing isn’t about eliminating darkness — it’s about finding light within it.

When to Seek Professional Support

If symptoms of sadness or fatigue persist despite light therapy, or if grief begins to interfere with daily life, professional help can make a significant difference. Therapists trained in grief and mood disorders can help tailor treatment, combining emotional processing with physical strategies like light exposure.

There’s strength in seeking help — it means you’re choosing to heal actively.

Bringing It All Together

At Oaktree Memorials, we understand that healing takes many forms — sometimes through ritual, sometimes through reflection, and sometimes through something as simple as light.

Light therapy offers more than just brightness; it’s a reminder that hope still flickers, even in winter. Combined with remembrance rituals — like lighting a memorial candle or keeping a photo keepsake nearby — it can create a sanctuary of warmth and calm.

The winter months may dim the world outside, but they also invite us inward — toward care, comfort, and renewal. Through the steady glow of light, we remember what grief often obscures: healing begins when we allow ourselves to face the dark, and still choose to shine.