How To Make A Cheap Light Therapy Light

Why is light therapy so helpful to so many people? 

Light therapy is often a critical piece in healing depression and anxiety, especially for those who live in northern and southern latitudes.  Studies have found light therapy to help with the following problems: depression and anxiety with fatigue, oversleeping, overeating, winter depression, low serotonin and/or melatonin levels, unbalanced or low luteinizing hormone, low testosterone, poor ovulation or irregular menstrual cycles, and unbalanced circadian rhythms to name a few.

You must get the light at proper times for the best effect.  For example, I know someone who had an expensive light therapy light which was basically a waste of money for her until she learned the most effective times to use it.  As she started using it correctly, her transformation into wellness was truly remarkable.  To learn more about that you can go to the link below.

The light shown above cost under $30. I got the Philips LED 100w dimmable light bulb and the light holder at Home Depot.  As you can see, it is very bright and feels best to me at about 3 feet distance.  I have experienced 6 different light therapy lights, and I do get the nurturing feeling of a light therapy light when I use this light bulb.  Having said that, I must warn you to create and use a light at your own risk and always use good judgment.  I am not sure if it is UV safe.  I've seen people use orange UV sunglasses with light therapy lights.  And actually, the woman I mentioned above kept her eyes closed as she turned to the light--but I'm not sure if it would activate the pineal gland if your eyes were always closed.

How to make an inexpensive "bright light" therapy light:

I got this information from an electrical engineer.  I am writing this blog to help those who would really benefit from light therapy but just can't afford one.  (Although light therapy lights are getting more affordable all the time.)  Please do this with caution.

1. Lightbulb packages should have two numbers.  One is “Lumens” which is the brilliance of the bulb.  The other is “temperature” which refers to the color temperature. (See photo on bottom left.)
a. Warm color bulb temperature is between 2700-3000.
b. A sunny day at noon-type light is closer to 5000 degrees temp.  It has more blue light in it.  This is closer to daylight and usually will usually be the most effective for light therapy.
2. The goal is to get about 1200 Lumens of light and sit within 2-3 feet of it.  If it bothers you or seems too bright, move away and experiment with what works for you.  LED lights are just fine and in the engineer's mind even work better than fluorescent. The bright light shuts off melatonin production and begins the daytime circadian rhythm cycle.  According to Dr. Nedley we also need the brilliance of the light.
3. "LUX" is how much light falls on something given it's, "Lumens," or its brilliance and it's distance from the object.  There’s a mathematical equation to figure out the LUX.  (That's why electrical engineers get payed so much:-) This explains why LED floodlights can easily become light therapy lights.  The lumens are directed to a focused area.
4. I found an LED flood light for under $20 @ Home Depot, then put it in a light cord thing—so it was under $30.  You could also buy a dimmer cord w/this light bulb because it dims.  The person could then begin w/it at lower light and increase it gradually over a 2 week period.  (With the Philips lights that’s what they have the people do when starting a new light.)  On full brightness if it’s too bright to look into, I would suggest having it off to the side of you shining on your face from the side and don’t look into it.  (But I'm not the boss of you, but please use good judgment.)
5. The electrical engineer says to use your head and your best judgment.  You can experiment with what works for you.
6. You can also google “daylight LED bulbs” and see what comes up on the internet.

Will I get vitamin D from this light therapy light?  

No, Vitamin D lights have the ultraviolet UV rays (like a tanning bed).  It’s recommended to rotate where on the body the light hits for Vitamin D lights.  Berkley Wellness source recommends taking vitamin D rather than taking the risk of the UV rays.

Sources: Nedley Depression and Anxiety Recovery Program (has tons of research listed.)  Electrical Engineer who I will keep anonymous.  Berkley Wellness, Philips light therapy insert.

For important information on the most effective times to get your bright light, see the article, "Help With Light Therapy" on Depression Healing Insights Blogspot blog.

Disclaimer:  This blog is not intended to be taken as medical advice, and you are advised to use caution, judgment, and consult with your health care professional.

Collarbone Breathing, Power at Your Fingertips

Collarbone Breathing is a very potent tool in acting as a "reset" button to neurologically reorganize the brain.  It has been found to be helpful for clumsiness, fatigue while reading, for low performance, clumsy gait, chronic procrastination, addictions and cravings, anxiety, obsessive compulsive disorder.  It has also been found to be helpful for ADHD, learning disorders, dyslexia, Tourettes Syndrome, schizophrenia, and a many other things that negatively affect one's lifestyle.  

Here is Dr. Franzi Ng with directions on how to do this effective breathing method: 

In this video she shows you how to do the breathing steps:

And this one is the shortened version you can use when you know how to do it:          

What is Life Coaching?

What is Life Coaching Therapy?

Life Coaching is "partnering with clients in a thought-provoking and inspiring process that inspires them to maximize their personal potential."

• Goals and pace are determined by the client
• Work is towards optimizing overall vitality and mental well-being
• Relies on the client's self-assessment
• The coach-client relationship is a supportive peer-to-peer relationship
• May be fast-paced and action-oriented

Why I prefer to do Life Coaching over counseling therapy:

Being a Life Coach allows me to blend traditional psychological methods with innovative techniques.  Many of these innovative techniques are remarkably effective but cannot be used by counselors because they do not have the reams of studies required by insurance companies.  I believe that Life Coaching gives me the freedom to maximize a person's healing process with these types of techniques, as well as give that person healing tools they can carry with them for a lifetime.

Why you may prefer Life Coaching:

You may be functioning quite well but know you could be doing better.  In short, you don't need "counseling" but would welcome a push in the right direction.  Life Coaching could be just the thing for you!  You may have been in counseling for some time and just aren't seeing the gains you expected, and you are ready to see what this whole "Body/Mind" thing is about.  Life Coaching could be just the thing for you!

What Life Coaching is not:

• Life Coaching makes no claims of treating clinical disorders
• Life Coaches should not diagnose or prescribe
• Life Coaches should recommend more clinical settings for those clients who have issues or conditions outside of their scope of practice

Testimonials of my Life Coaching

“Growing up I never had very much self-esteem. I wanted to just stay out of everyone's way and not cause any problems since I was the youngest of four kids to a single mother. This meant by the time I got married I had so little self-esteem that I couldn't even repeat the phrase "I like myself, I like myself, I really really like myself" out loud. I would break down, and not want to do it.

Around this time I saw Holli for a short time and she encouraged me to endorse for the effort, not for the result. She sent is little "endorse" signs, and my husband even made this funny little song about endorsing that he would sing when I was down until I started laughing. I even kept an "endorse journal" for a while where I would write down everyday 3 good things I did that day, and one goal for the next day (which helped me to endorse for completing in the next day!)

Endorsing has truly helped me so much, and I no long have to force myself, I just do it naturally and am so much happier.”  S.R.

____________________________________

"It is without hesitation that I can highly recommend working with Holli.  As I have worked with her, I have been able to recognize and resolve issues that I had been struggling with from the past that I had not consciously recognized.  With her guidance and direction, I have been able to move past issues that have been holding me back and move forward in a more positive direction.  Holli is a very knowledgeable, spiritual and compassionate person.  I believe these gifts are tools she uses to bless others lives." B.J.

____________________________________

"Long-standing feelings about an important person in my past have finally been addressed and resolved."  P.T.

____________________________________

"From experience, I can say that Holli's genuine kindness provides a safe, nonjudgmental place in which healing can take place, assisted in moving forward beyond trauma blocks by all the various modalities in which she has been trained, along with her innate gifts. She is a gem!" --K.H.

____________________________________

“I learned how to love myself and to forgive myself, and to be able to love and forgive others.”  C.W.

____________________________________

"I am so grateful for the help and assistance I have received from Holli Oram for the past many years!  Holli is kind and gentle in her evaluations, but also very thorough and concise.  At a very emotional roller coaster time in my life when things were unraveling and my health slipping away, when pressures seemed to be overwhelming and future dreams dimmed, Holli helped me understand what it was I was dealing with and how to turn things around so that I could believe in myself again and have faith that things would work out.   I have come to learn that life is beautiful, that faith and God's love are real, and that dealing with feelings instead of hiding them is a journey to better health and greater happiness.   Holli is well prepared as she has educated herself on a professional level and has a great knowledge and understanding of so many different kinds of health issues."

K.S.                                                                                                                                                                                                                         :

____________________________________

"Holli is a very intuitive life coach.  Sessions with her have been an incredible blessing in my life! She assisted me in releasing heavy burdens of grief and anxiousness.  Holli has dedicated immense amounts of time studying many forms of healing.  This holistic approach enables her to offer her clients a WEALTH of valuable insight not found in traditional therapy alone.  She opens eyes to new methods of healing.  Holli uses the best of eastern and western wisdom combined with spiritual gifts. I most highly recommend her services! "  T.L.

 ____________________________________

"I truly love Holli!  I think she is like the fresh smell of rain on a summer evening when you can smell the perfect blend of refreshing cleansing rain and sweet fragrant flowers (like of a rose). I smelled it the other day and it was heavenly. It reminded me of safe happy days at my grandma's. This is Holli! She gives comfort and peace and hope! Wonderful enlightening, gentle guiding, loving HOPE!  She truly has a gift to touch the souls that need grace, strength, healing and acceptance!  She offers an energy that is not just a gift of her power and talent, but which comes from her experiences. She knows how to connect because has felt or can understand their feelings. Feelings that can be crippling and exhaustive. But she has found the sunshine and can freely help others find its warmth! These are some phrases that come to my mind when I think of Holli:
Spiritually centered.
Mentally grounded.
Emotionally safe.
Giver of peace and strength.
Truly understanding of an individual's challenges.
Holli- a refuge and sanctuary ! Where one can express feelings to begin healing!
Nonjudgmental (for reals)! Only light and peace! She is amazing and I am so blessed to have met her and to have worked with her. I have been strengthen by her. I am doing well. Enjoying life, still working on me but in a much happier place. I think of her guidance and counsel often. She was very important in my journey. I needed her and I'm glad a path led to her."  A.L.

TFT Now Evidence-Based: This is Dynamite!

The U.S. Department of Health and Human Services SAMSHA (Substance Abuse and Mental Health Services Administration)'s National Registry of Evidence-based Programs and Practices just listed Thought Field Therapy (grandfather to Emotional Freedom Technique (EFT)) as an evidence-based practice for the following conditions:

Effective Outcomes Using TFT

1. Personal Resilience/Self-Concept
2. Self-Regulation
3. Trauma and Stressor-related Disorders and Symptoms

Promising Outcomes Using TFT

1. Depression and Depressive Symptoms
2. General Functioning and Well-being
3. Phobia, Panic, Generalized Anxiety Disorders (GAD) and Symptoms
4. Unspecified and Other Mental Health Disorders and Symptoms

Why is "Evidence-based" status such a big deal?

An evidence-based status means it has been rigorously evaluated in a series of experimental evaluations, including randomized controlled trials, and has been found to make positive statistically significant differences in important outcome areas.  These findings have been supported by data repeatedly and is more effective than standard care or an alternative practice, and it can be reproduced in other settings. 

This is a huge step forward in mental/emotional healing and I am so excited!  If you're wondering, I have been trained in components of TFT through my Comprehensive Energy Psychology training.  It is similar to EFT, but uses specific algorithms in tapping sequences.  

Share the joy!