Natural Solutions for Seasonal Affective Disorder

Get that spring in your step again! With the holiday excitement fading and everyone trying to get back into their routines again, especially in January, it can be a comfort for some people, but not so pleasant for others. Longing for companionship might lead to depression, especially for older people. And especially with winters in the Northern Hemisphere, when morning light takes its time appearing, evening darkness comes too quickly, and the cold has no mercy when we’re outside, our joie de vivre could take off and leave us in the dumps.  

The right puzzle pieces have to be attached to combat Seasonal Affective Disorder.

Is there hope? Oh yes, there is! But let’s first spend a little time... 

Understanding Seasonal Affective Disorder (SAD) 

If you’re struggling to get out of bed in the morning (it could be physically, but usually more mentally), have a mood so low it could make a grumpy hippo seem happy, or you crave all the baked goods and sugary treats you can lay your hands on, you may be SAD. Well, you don’t need me to tell you that, but more truthfully, you may have SAD (Seasonal Affective Disorder). SAD is more than just a dislike of cold winters. It’s a form of seasonal depression, especially in the darkest months of the year, and it can significantly impact your life, making it harder for you to keep to your routines and maintain your energy levels.  

Here are some characteristic symptoms of SAD that are usually persistent and consistent throughout the season:  

• Low mood 

• Struggle to get out of bed, no matter how much sleep you got 

• Difficulty concentrating 

• Changes in appetite (especially craving more starchy and sugary foods) 

• Withdrawal from social interactions 

• Feelings of hopelessness or worthlessness disproportionate to circumstances 
  

And the distinction again, between occasional “winter blues” and SAD is the severity and consistency of the symptoms.  

The Science Behind Seasonal Depression 

The Sun is the source and fuel for our light, our heat, and our lives on Earth. Reduced sunlight in the winter disrupts our circadian clock, the internal rhythm that governs our sleep, mood, and hormone production. One of the key hormones affected is serotonin, which governs our mood stabilization, melatonin production, and our sleep-wake cycles.  

Additionally, we know that our skin helps in the manufacture of Vitamin D when we are exposed to sunlight. And in winter, we simply don’t get enough sun exposure. Low vitamin D levels have been linked to depression, fatigue, and decreased immune function—the perfect storm for SAD symptoms to take hold.  

Natural Remedies That Actually Work 

Maximizing sunlight exposure is key. Try to take a walk outdoors when it is bright. Even on cloudy days, outdoor light is definitely more effective than indoor lighting at alleviating SAD symptoms. Or, at least keep a window (you could bundle up indoors if it is too cold) open to get some direct light, or try to be near a window that lets light in, especially if you are working all day indoors.  

If circumstances don’t allow you to go outdoors, or you can’t open a window, or there are no windows where you work all day, using light therapy is an effective option. A light therapy lamp mimics outdoor light, providing 10,000 lux of illumination. Used for 20 – 30 minutes every morning, they are effective at boosting serotonin production and resetting your circadian rhythms. Be sure to select one that filters out UV rays.    

Note: Some people can find the light too bright and hard on the eyes. In that case, using red light therapy is an option. It can effectively boost mood and energy levels. I like these two versions:

• Thera Tri-Lite PLUS  

• Thera Tri-Lite

Supporting Your Body Through the Winter 

Addressing Vitamin D deficiency is crucial for mood support. It is recommended that you take at least 2000 IU of Vitamin D per day during the winter, but you may need more. Consult someone well-versed in ideal Vitamin D levels, such as a nutritionist, or integrative or natural health care practitioner.  

Exercise is not the first thing that comes to mind when you are in a low mood. But surprisingly, those who manage to get the teeniest bit of motivation to get their bodies moving derive benefits they could not have imagined. Physical activity (even doing chores around the house), but ideally, at least a 20-minute walk or yoga session (now you can slowly work up to 20 minutes) can lift mood due to the production of endorphins. It also lowers stress hormones and improves sleep quality. You do not need intense workouts, but consistency matters.  

Nutrition also plays a key role in boosting mood. Here are some nutrition tips that will keep your appetite (and your cravings for comfort food) in check:  

• Ensure you have a good supply of omega-3s from fatty fish, free-range eggs, walnuts, flaxseeds, and chia seeds.  

• Include complex carbohydrates such as whole grains, legumes, and root vegetables. Choose sweet potatoes instead of white potatoes or yellow potatoes. Be sure to include some lean proteins. All the above foods help to stabilize mood and energy. 

• Don’t skip meals. This ensures your blood sugar is in control to prevent energy lows and alleviate SAD symptoms. 
  

Creating Your Winter Wellness Routine 

Establishing a consistent sleep schedule is crucial for SAD treatment. Go to bed and wake up at the same time every day, even on weekends. This regularity helps to stabilize circadian rhythms and lessen the severity of seasonal depression. For more insights on why you need good sleep and some tips to help you get it, check out this article: Sleep—The Best Gift You Can Give Yourself

We are meant to be social. We need communication and bonding. Winter depression may want to make us hibernate like the polar bears, but that isolation typically worsens symptoms.

So, make plans for some fun-filled winter activities with friends, or do not refuse to accept invitations for such get-togethers when they come your way. Or if that’s not possible, make it a point to pick up the phone and call someone. And if they’re not there, leave them a message, saying you’d like to talk to them. And don’t stop at one phone call. Go through your list of friends. Don’t assume that they will think you are a nuisance. Why, they might be longing for the same human touch, too! Human connection provides natural mood support that no supplement can replace.  

Finally, be patient and compassionate with yourself. Remember that as we navigate these dark days, brighter ones are soon to come. Until then, arm yourself with these natural strategies to reclaim your energy and your wellbeing, one day at a time. 

DISCLAIMER: The content I share is for informational purposes only. It is not intended to diagnose, treat, or cure any disease. If you purchase products linked from these blog posts, I may receive a percentage of the proceeds. These affiliations help support my work.