Should Dark Therapy Be Part of Your Mental Health Routine?

Light can have a powerful impact on us, but so can the dark.

Some mental health experts believe that strategically leveraging darkness could potentially help reduce stress, alleviate mood and sleep disorders, and enhance creativity, among other benefits.

A dark therapy retreat led Nicco Reggente, PhD, to an elated, gratitude-filled joy — but only after what he says was a “hellish” period of reliving all his built-up guilt and shame. “There's zero hiding in the dark,” he says.

Dark therapy is the practice of immersing someone in darkness for anywhere from 30 minutes to several days. “The purpose is to be in this sensory deprivation where the individual can have an opportunity to explore the mind and emotions,” says Melanie Dignam, a registered social worker and integrative psychotherapist from Toronto who is on the advisory board of the Darkness Therapy Institute.

The idea is that by blocking out any light, you can reach a nonordinary cognitive state, similar to psychedelic therapy.

This may sound like a TikTok gimmick, but it’s an ancient practice. “In the Buddhist tradition, you have people who go into the caves and practice there for years,” says neuroscientist David Vago, PhD, the director of the Contemplative Neuroscience and Mind-Body Research Laboratory at Vanderbilt University and a member of the advisory board of the Darkness Therapy Institute.

Now practitioners are zeroing in on the power of darkness to explore the mind and emotions more broadly. A small number of mental health providers use it as an adjunct treatment for anxiety and depression, or for deep psychological reflection in people without a diagnosis. But experts are just starting to develop protocols for using dark therapy to support mental health.

There are various types of dark therapy for different goals and conditions:

• Short Guided Sessions In this clinical approach to dark therapy, a facilitator — usually a mental health professional like a psychotherapist, psychiatrist, or counselor — prepares a person to spend 30 to 60 minutes alone in the darkness by talking about what they’d like to explore and how to best approach it, Dignam says. After a few appointments together, they’ll do a dark therapy session, which typically takes place in an office. Afterward, the facilitator may ask the person about what came up for them in the dark. Clinicians may use this technique to help people with reflection, processing trauma, working through depression or anxiety, or enhancing creativity, Dignam explains.
• Darkness Retreats For a more intense experience, some people spend several days alone in a completely dark room or small house.

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   Facilitators provide food and water, and participants may leave if it becomes too intense.
• Nightly Dark Therapy Limited research suggests that blocking out light for a period each night (such as 8 p.m. to 7 a.m.) may help stabilize the circadian rhythm of people with bipolar disorder and reduce mania symptoms. People might do this by wearing blue-light–blocking glasses.

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  Some research suggests that the same protocol may be helpful for people with insomnia.

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However, dark therapy is unlikely to manage these conditions on its own. “This is adjunct to psychotherapy, similar to psychedelic therapy,” Dignam says.

On the other hand, nightly dark therapy may be helpful for people with these conditions:

• Bipolar disorder

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• Insomnia

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Many physicians remain skeptical, however, so it’s not widely prescribed, says Chris Aiken, MD, a psychiatrist in Winston Salem, North Carolina. “There aren't enough studies yet to really confirm it for them — they think of it as a maybe.”

“Running a proper randomized, controlled trial requires a control group, but what's the placebo for sitting in complete darkness?” Vago says.

If you’re tempted to try dark therapy for yourself, there are a few things to know first.

What Is a Dark Therapy Session Like?

Dignam says that, ideally, clients first have a few traditional talk therapy sessions (in a regular, well-lit room) with a licensed therapist to prepare for dark therapy. The therapist may help them decide what to explore during the session and offer practical tools, including grounding techniques (such as noticing the sensation of pressing both feet into the floor) and breathing strategies to help settle their nervous system, she says.

During the actual dark session, the clinician typically has the patient sit or lie down alone in a dark room on a comfortable chair or other surface. The facilitator stays nearby but usually doesn’t enter the room — they might observe the session or wait outside to offer support if needed.

This session typically lasts 30 to 60 minutes (not including the prep sessions before or integration after), Dignam says. Afterward, the facilitator helps the individual process what came up in the dark and how to integrate their discoveries into their daily life. “They may be sitting with some insight that feels really uncomfortable — exploring deep parts of our subconscious can be destabilizing,” she says. Other times, she adds, someone might feel an immediate sense of relief.

How to Find a Dark Therapy Provider

Since dark therapy is so new, there’s no straightforward way to find a provider, Dignam says. For now, connecting to one involves old-fashioned googling and asking around. There isn’t yet a specific license or degree available for practitioners, but it’s best to look for a qualified mental health professional trained in dark therapy by an organization like the Darkness Therapy Institute.

“There aren’t many psychiatrists who use it for mania,” Aiken says, adding that it 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 preparing for and debriefing after the dark therapy session. However, the time you spend in the darkness may not be covered. The out-of-pocket cost depends on the practitioner’s fee, but Dignam says a 30- to 60-minute session typically ranges from $100 to $300.

As for retreats, prices range from about $100 to $450 per night.

How to Get Started With Nightly Dark Therapy

While you don’t need a prescription, a physician might be able to suggest a quality pair. Aiken keeps a list of recommendations that have been shown to block enough blue light to be considered medical grade, with options as low as $20 via online retailers. (Aiken does not have financial ties to any of the brands he recommends.)

How to Prepare for a Dark Therapy Session

Practitioners warn that immersing yourself in total darkness — particularly for multiple days during retreats — can be extremely uncomfortable. “People are not used to sitting alone for long periods of time with no opportunity for distraction,” says Dr. Reggente, a lecturer at the University of California, Los Angeles, who is researching dark therapy at the Institute for Advanced Consciousness Studies. Because of this, it’s important to prep beforehand.

Vago recommends that anyone interested in a darkness retreat start with a clinician-led dark therapy session first. He also suggests developing a consistent meditation practice, regularly working with a mental health professional, or trying psychedelic-assisted psychotherapy (in a state or country where it is legal).

Who Shouldn’t Try Dark Therapy?

Again, before trying any kind of dark therapy, it’s best to consult a licensed mental health provider who can help you decide if it’s right for you.

• There are different forms of dark therapy: short sessions and multiday retreats that use darkness for deep psychological reflection, and nightly immersions to stabilize circadian rhythm and mood.
• Both forms of dark therapy are emerging practices, with little research to elucidate their potential risks and benefits.
• Dark therapy is not a stand-alone treatment but may complement other interventions, like traditional talk therapy or medication.
• For some people (particularly those with a history of psychosis or dissociative identity disorder), spending too much time in darkness could trigger a psychotic state, so you should always consult a licensed mental health provider before trying it.