If you’re interested in trying dark therapy for yourself, there are a few things you need to know first.
What does a dark therapy session look like?
Ideally, Dignam says, clients would first prepare for dark therapy by having several sessions of traditional talk therapy (in a normal, well-lit room) with a licensed therapist. A therapist can help you decide what to explore during a session and may offer practical tools such as grounding techniques (such as noticing the sensation of pressing your feet into the floor) and breathing exercises to calm your nervous system, she says.
During the actual dark session, the clinician typically has the patient sit or lie down alone on a comfortable chair or other surface in a dark room. The facilitator is nearby but usually does not enter the room. You may be required to wait outside to observe the session and provide support if needed.
According to Dignam, the sessions typically take 30 to 60 minutes (not including pre-integration preparation sessions or post-integration sessions). The facilitator then helps the individual process what came to mind in the dark and how to incorporate the findings into daily life. “They may be sitting with some insight that feels very uncomfortable. Exploring the deep parts of our subconscious can be unsettling,” she says. Some people may also feel an immediate sense of relief, she added.
The Hideout of Darkness is similar, but usually lasts several days. In some settings, a facilitator visits daily to talk about the experience.
Aiken said people who use darkness therapy to reset their circadian rhythms typically wear blue light-blocking glasses before going to bed in a pitch-black room at night. People with severe symptoms are often recommended to wear glasses from 6 p.m. to 8 a.m., he says, while people with mild symptoms may see improvement by wearing glasses for an hour or two before bed. (Don’t drive into it, he warns, as visibility can be poor.)
How to find a dark therapy provider
Because dark therapy is so new, Dignam says there’s no easy way to find a provider. For now, you’ll have to do some old-fashioned Googling and asking around to get connected. Although there are no specific licenses or degrees available to practitioners yet, it is best to seek out a qualified mental health professional who has been trained in dark therapy by an organization like the Darkness Therapy Institute.
“Not many psychiatrists use this drug for mania,” Aiken said, adding that the drug is more common in Europe than in the United States.
If you work with a licensed mental health provider, your insurance may cover the time you spend with them to prepare for your dark therapy session and debrief afterwards. However, time spent in the dark may not be compensated. Out-of-pocket costs vary depending on the practitioner’s fees, but typically range from $100 to $300 for a 30- to 60-minute session, Dignam said.
For retreats, prices range from approximately $100 to $450 per night.
How to start nightly dark therapy
For those who want to try blue-light blocking glasses, Aiken cautions that not all glasses are equally effective. She suggests choosing a pair that has been clinically tested and blocks 100% of light between 440 and 500 nanometers, the range to which your circadian rhythm is most sensitive. The lenses should obviously have an amber, red, or orange tint to them. Anything that is transparent or nearly transparent is not helpful for sleep.
You don’t need a prescription, but your doctor may be able to suggest a quality pair. Aiken keeps a list of recommendations that are proven to block enough blue light to be considered medical grade, and there are options as low as $20 through online retailers. (Aiken has no financial ties to any of the brands he endorses.)
How to prepare for a dark therapy session
Practitioners warn that it can be very uncomfortable to be in complete darkness, especially for several days during a retreat. “People aren’t used to sitting alone for long periods of time with no distractions,” says Dr. Regente, who studies dark therapy at the University of California, Los Angeles. For this reason, advance preparation is important.
At Vago, we encourage anyone interested in a darkness retreat to start with a clinician-led darkness therapy session. He also suggests developing a consistent meditation habit, working regularly with a mental health professional, or trying psychedelic-assisted psychotherapy (in states or countries where it’s legal).
Who should not try dark therapy?
The only risk Aiken is aware of with blue-light blocking glasses is that they can cause temporary mild depression in some people, which may improve if you wear them later in the evening.
Again, before trying any type of dark therapy, it is best to consult a licensed mental health provider who can help you determine whether it is right for you.
