Anxiety is a common problem that affects millions of people worldwide. It can range from mild uneasiness to full-blown panic attacks that significantly disrupt daily functioning. While there are many pharmaceutical treatments available, more and more people are looking towards natural and holistic remedies to find relief. One such remedy that has been gaining attention in recent years is colour light therapy. Studies have shown that exposure to certain colours of light can have a calming effect and help ease anxiety. In this article, we will explore the research behind using colour light to alleviate anxiety and discuss which colours are best for relaxation.
The Science Behind Light Therapy for Anxiety
Light therapy, also known as phototherapy or luminotherapy, utilises exposure to specific wavelengths and intensities of light to treat various conditions. It has long been used to effectively treat seasonal affective disorder (SAD). More recent research has shown light therapy can also be useful for non-seasonal depression, sleep disorders, jet lag, and anxiety.
But how exactly does it work? Light exposure has a direct effect on the brain by suppressing melatonin production. Melatonin is a hormone released by the pineal gland at night to induce sleepiness. Exposure to light inhibits melatonin release, increasing wakefulness and alertness. Light also impacts serotonin, a neurotransmitter associated with mood regulation. Morning light exposure increases serotonin levels, which is why light therapy can help improve depression.
Light further influences the hypothalamic-pituitary axis and autonomic nervous system. These systems govern our circadian rhythms, body temperature, hunger signals, and “fight or flight” stress response. Disruption of normal rhythms leads to problems like insomnia and anxiety. Properly timed light exposure can help recalibrate these systems to reduce anxiety symptoms.
Best Colours of Light for Relaxation and Reducing Anxiety
Now that we understand the science behind phototherapy for anxiety, let’s discuss which colours of light are most effective for promoting relaxation and calm.
Blue Light
Blue light has a short wavelength that stimulates the brain to increase attention, reaction times, and wakefulness. While this may seem counterproductive for anxiety, blue light has been found to boost serotonin levels and lift mood as effectively as antidepressants. Early morning blue light exposure is ideal to help regulate the body’s internal clock and boost alertness during the day.
Too much blue light exposure at night from TVs, phones, and tablets can negatively impact sleep. But brief intentional blue light therapy for 20-30 minutes in the evenings may have an anti-anxiety effect by increasing calming serotonin levels before bed.
Green Light
Green has long been associated with nature and dopamine release. Early studies have found that exposure to green light improves motivation and boosts mood. Subjects exposed to green light experienced lower levels of the stress hormone cortisol. Green light may aid anxiety by elevating calming dopamine levels and lowering stress hormones. More human research is still needed, but initial results are promising for green light therapy providing an uplifting, stress-reducing effect.
Yellow Light
Yellow light has the longest wavelength visible to the human eye. Studies show yellow light improves mood more than brighter white light. Yellow light therapy is potent at enhancing serotonin levels and decreasing depression and anxiety symptoms. Patients with SAD treated with yellow light experienced a more stable mood and lower stress hormone levels than those exposed to other colours. The warm glow of yellow light evokes sunshine and contentment, making it an excellent non-invasive anxiety treatment.
Red Light
Red light has been shown to reduce inflammation and oxidative stress at a cellular level. Chronic inflammation and oxidative damage are linked to anxiety and depression. Red light therapy boosts cell energy production and blood flow, allowing the brain to function at an optimal level. Human trials found that red light therapy improves multiple aspects of mood, including anxiety, stress, and fatigue. Red light may also help rebuild and heal anxiety-damaged neurons to strengthen resilience.
Pink Light
Some research has found that a soft pink light can induce a sense of warmth, comfort, and calm – all useful for alleviating anxiety. Like red light, the gentle rays of pink provide a nurturing warmth that lowers stress levels. Pink light may be especially helpful for easing anxiety before bed. The results for pink light are still preliminary but look hopeful. The overall relaxing ambiance and emotional associations with pink seem to provide an anti-anxiety effect.
Best Practices for Using Coloured Lights to Lessen Anxiety
If you want to try using colour light therapy to reduce anxiety, here are some tips to get the most benefit:
– Use bright, saturated colours rather than dim, pale hues. Bright light provides more stimulation.
– Time your exposure thoughtfully. Blue light is best in the morning; avoid blue light before bedtime. Yellow, red or pink are preferable at night.
– Position the light near your line of vision to allow more light to enter the eyes and influence the brain.
– Aim for at least 20-30 minutes of exposure per day. Consistency is key.
– Augment light therapy by consciously relaxing during sessions. Deep breathing amplifies the calming effect.
– Consider using an LED lamp or glasses engineered to provide targeted light therapy. These allow precise exposure for maximum results.
– Track your anxiety levels to see if light therapy provides measurable relief. Note times of day when anxiety seems elevated or lowered.
– Stick with it for at least 2 weeks for light therapy to fully take effect before assessing the results.
Conclusion
Anxiety disorders are the most prevalent mental health issue and affect over 20% of Americans. Light therapy is emerging as an appealing treatment option given its non-invasive, drug-free nature. Research shows that daily exposure to calming colours of light like blue, green, yellow, red, and pink can impart anxiety relief by modulating hormones, neurotransmitters, and physiological rhythms. Targeted sessions with properly engineered light devices provide the optimal results. While more studies are still needed, light therapy shows immense promise as an alternative or complement to traditional anti-anxiety interventions. The soothing glow of coloured light may be just what’s needed to instill a sense of peace for anxiety reduction.
| Colour | Effect on Anxiety |
| Blue | Boosts serotonin, lifts mood |
| Green | Elevates dopamine, lowers cortisol |
| Yellow | Enhances serotonin, stabilizes mood |
| Red | Reduces inflammation and oxidative stress |
| Pink | Promotes warmth and comfort |