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Ist Lichttherapie ein Mittel gegen Winterdepression?

Das sagen Experten dazu.

Text: Taylor Bryant // Titelbild via NYLON.com

In einer der neuesten Folgen von „Broad City“ – der genialen Serie, die auf hervorragende Weise mentale Gesundheit thematisiert – erfahren wir, dass Ilana, unsere geliebte, vulgäre, ausgelassene Hauptfigur, an Winterdepression leidet. Als ihr beste Freundin Abbi die Aktivitäten auflistet, die sie mit ihrer Mama plant – gefrorene heiße Schokolade, den Weihnachtsmann bei Macy’s besuchen, ein schickes Sushi-Dinner – hört Ilana nur mit einem Ohr zu. „Das ist eine Menge Zeug“, sagt sie teilnahmslos. Sie sinkt weiter in ihrem Stuhl zusammen und steht dann ruckartig vom Tisch auf, um sich vor ein helles Licht zu positionieren. „Ich bin zurück, Baby, ich bin zurück!“, ruft sie. „Danke, Wissenschaft für SAD-Lampen“ (SAD ist die englische Abkürzung für saisonal-affektive Störungen, also auch für Winterdepressionen). Das ist die Ilana, die wir kennen.

Die restliche Folge ist Ilanas Stimmung weiteren Schwankungen unterworfen. Sie lehnt sich mit aller Kraft an ihre SAD-Lampe – oder an ihre „fröhliche Lampe“, wie Abbi sie nennt – und anstatt ihr Antidepressivum zu erhöhen, wird das künstliche Licht zum neuen Medikament ihrer Wahl. Deprimiert darüber, wie schlecht sie bei der Arbeit behandelt wird? Sie schaltet die Lampe an. Sie erkennt, dass das Leben Müll ist? Sie erhöht die Wattzahl. Sie hört, dass Abbis Mutter sich eine Flasche Hustensaft genehmigt hat, um ihre sexuelle Frustration zu lindern? Sie erhöht die Wattzahl ein weiteres Mal. Auf ihrer Suche nach Serotonin-Glückseligkeit verursacht Ilana schließlich einen Kurzschluss in dem Restaurant, in dem sie arbeitet. Die SAD-Lampe sollte sie glücklich machen, stattdessen wurde alles dunkel.

Foto: Comedy Central

Natürlich funktioniert das Gerät nicht genau so. „Broad City“ hat eine Vorliebe dafür, Dinge zu dramatisieren (und auf die Schippe zu nehmen), aber ein paar Sachen stimmen tatsächlich. SAD-Lampen – auch als Lichttherapie-Boxen bekannt – werden typischerweise zur Hilfe von Menschen eingesetzt, die in den Herbst- und Wintermonaten unter saisonalen Depressionen leiden. Ein Lichttherapie-Gerät imitiert das Tageslicht und soll dem Körper helfen, die UV-Strahlen aufzunehmen, die er normalerweise vom Sonnenlicht bekommen würde – das in der dunklen Jahreszeit spärlich gesät ist. „Die Intensität ist ungefähr so ​​leicht wie ein Frühlingsmorgen, an dem man draußen in der Sonne steht“, erklärt Kathryn Roecklein, Psychologin an der Universität Pittsburgh.  Solch ein Gerät führt zwar nicht zu sofortigen Ergebnissen, aber ist definitiv effektiv.

Roecklein erzählt, dass Lichttherapie laut Studien in etwa 50 Prozent der Patientenfälle wirkt (verglichen mit Antidepressiva, deren Erfolgsquote bei 30 bis 40 Prozent liegt). Die Patienten berichteten von positiverer Stimmung, erhöhter Energie und einer Rückkehr zu normalen Schlafgewohnheiten. Im Allgemeinen sollte man es morgens unmittelbar nach dem Aufwachen und etwa 30 bis 45 Minuten pro Tag anwenden – zum Beispiel beim Lesen oder E-Mail-Checken.

Die jeweilige Tageszeit und die genaue Minutenanzahl kann sich jedoch ändern, je nachdem, was die Psychologen empfehlen – mit denen ihr übrigens unbedingt sprechen solltet, bevor ihr etwas in der Richtung unternehmt. Sie können euch besser beraten als jeder andere. „Viele Leute sagen mir: ,Ich habe Lichttherapie ausprobiert, aber es funktioniert nicht bei mir.‘ Und wenn ich ein wenig nachfrage, finde ich heraus, dass sie kaum beraten wurden, wie sie am besten damit anfangen“, sagt Roecklein. „Bei der Einnahme eines Antidepressivums würden Sie das Medikament und die Dosis auch nicht selbst auswählen – das wäre auch illegal – sondern Sie würden einen Psychiater oder Arzt konsultieren, der viel mehr Erfahrung darin hat, wie die Medikamente wirken und welches die richtige Balance ist.“ In jedem Fall solltet ihr den Gebrauch eines solchen Geräts nicht überstrapazieren. Die Nebenwirkungen sind zwar ziemlich mild (meistens Kopfschmerzen), aber Roecklein betont, dass bei Menschen, die generell an Manien leiden, Lichttherapie als Auslöser fungieren kann.

Wie Ilana (auf die harte Tour) erfährt, reicht für einige Lichttherapie allein nicht aus und wird in Kombination mit anderen Behandlungen effektiver sein, so Dr. Joy Harden Bradford. „Ich denke, man sollte vorsichtig sein und sich nicht allein auf die Lichttherapie verlassen, wenn man andere depressive Symptome hat“, sagt sie. „Genau wie die Therapie oder Medikamenteneinnahme könnte dies Teil eines Behandlungsplans sein.“ Auch hier sollte wieder ein lizensierter Fachmann konsultiert werden.

Insgesamt ist Lichttherapie jedoch etwas, mit dem ihr euch beschäftigen solltet – vor allem, wenn ihr euch in den kommenden Monaten öfter traurig und antriebslos als sonst fühlt. Und denkt dran: Eure mentale Gesundheit an erste Stelle zu setzen, ist nichts, wofür ihr euch schämen solltet. Das eigentliche Ziel ist immer, sich besser zu fühlen. Oder wie Ilana sagt: „Ich habe versucht, mich zu entspannen, um rein, stark und so etwas zu sein, aber das ist doch der eigentliche Mist. Also werde ich manchmal krank und brauche Medikamente. Na und?“

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