Many people find the winter brings more than just snow or the “blues” – the winter months can mean an annual bout of seasonal depression, also known as Seasonal Affective Disorder or SAD, as the days become shorter and darker. The symptoms of seasonal depression can include weight gain, difficulty sleeping, loss of concentration, anxiety and more. Thankfully, there are natural ways to address symptoms and make the winter months more bearable.
What is Seasonal Depression?
Seasonal depression, also known as seasonal affective disorder (SAD), tends to begin in the late autumn and into early winter. When the spring and summer months arrive, it seems to go away. People with SAD can have trouble regulating the mood neurotransmitter serotonin. They may also overproduce melatonin, which can disrupt circadian rhythm, cause lethargy and increase sleepiness. In addition, due to the low serotonin production, those with SAD may produce less Vitamin D in their bodies.
Seasonal depression symptoms
- Tension
- Irritability
- Anxiety
- Lack of concentration
- Loss of libido
- Weakened immunity
- Social withdrawal
- Feeling sluggish
- Feeling hopeless or worthless
- Frequent thoughts of death or suicide
- Trouble sleeping or getting out of bed in the morning
- Cravings for carbohydrates, overeating, and weight gain can also occur
- Energy levels can decrease and a loss of interest in activities that are ordinarily enjoyed
In addition, women are “diagnosed with SAD four times more often than men.” People who live further away from the equator are more likely to have SAD. People with a family history of depression are also at risk.
Natural Approaches to Seasonal Depression
Light therapy
Many people with seasonal depression do not produce enough vitamin D. We produce vitamin D in our bodies with sunlight – which is decreased in the winter months. Light therapy helps to increase the sunlight we get.
- Wake up early and take a walk every winter morning when there is a bright light
- Create a sunroom in your house and try to spend time in it every day
- Use a lightbox with at least 10,000 lux for about a half an hour to an hour each morning (1)
Vitamin D
If your body isn’t producing vitamin D naturally, it may be as simple as taking a vitamin D supplement.
Talk about it
- Talk to your doctor, SAD is a form of depression and is best diagnosed by a mental health professional
- Regularly see a therapist, you may find that talking to someone professional may help
- Talk to friends and family, you may feel better after getting some of your feelings out in the open
- Keep a journal and talk about it on paper
Aromatherapy
Essential oils can help with the part of the brain that controls mood and your internal clock. Adding oils to a bath or diffuser can help you relax. The essential oil from the poplar tree has been found to be particularly effective against depression. (2)
Stay active
You may be super active during the spring and summer months and then find yourself less active in the autumn and winter. Depression can make you feel even less motivated to exercise. Try to commit to exercising a few times a week and change up your routine. Take that new yoga class or pick-up basketball at your local recreation center. In addition, exercise can help you maintain a healthy weight, possibly reducing the weight gain common with SAD.
Herbs & Supplements for Winter Depression
- St. John’s Wort – antidepressant affects
- Medicinal mushrooms, i.e. reishi, maitake, and Chaga – boosts the immune system
- Echinacea – boosts the immune system
- Rhodiola and Ashwagandha – adaptogenic herbs for stress
- Kava root – reduce anxiety
- Gingko Biloba – reduce anxiety and stress
- Maca – reduce anxiety and stress
- Vitamin C – supports normal immune function
- Zinc – supports mental functions and depression has been associated with low levels of blood zinc
- SAM-e or S-adenosylmethionine. – boost mood (caution: SAM-e should not be taken with anti-depressants)
You're Not Alone
Medication and psychotherapy are some of the types of treatment available for SAD and are often used in combination with natural approaches. Please talk to your doctor if you feel depressed or have suicidal feelings or call the National Suicide Prevention Lifeline at 1-800-273-8255 for confidential help.
Finally, look at your lifestyle and your routine. Predictability can be comforting when you don’t feel your best. Try to create a schedule that includes these tips so that you can manage your seasonal depression in a way that makes sense for you.
TCM Approach to Seasonal Depression
It's all about Qi
In Traditional Chinese Medicine, Winter is a time of slowness when yin, the energy of the universe, and qi, our own energy, move inward.
While it is natural to slow down during this cycle, some people slow down too much. Qi does not move around the body efficiently so you become lethargic and sluggish. Nourishment may not reach the tissues. Overeating and carbohydrate cravings can occur leading to digestive issues, slowed metabolism, and weight gain. Qi stagnates and you get sad.
You can stimulate Qi using herbs such as Astragalus and Ginseng which address liver or Qi stagnation1. They can help support the body’s normal resistance to physical and environmental stress. The following can also help:
- Mild exercise, without sweating too much, helps circulate energy.
- Eating warm foods and avoiding cold foods is recommended.
- Try getting 15 minutes of sun exposure every day to increase the level of serotonin, our natural feel good chemical, in your body.
- Avoid unhealthy carbs by including vegetables, fruits, eggs, peanut butter, and cottage cheese in your diet.
Chinese Herbs(4)
- Banxia houpo decoction
- Chaihu shugansan
- Ganmaidazao decoction
- Kaixinsan
- Shuganjieyu capsules
- Sinisan
- Wuling capsules
- Xiao Yao San
- Yueju
All have been shown to be support normal mood in the winter months. These herbs all have relaxing qualities, reduce tension, and help you get a good night’s sleep!
References 1 Miller, Michael Craig. “Seasonal affective disorder: bring on the light” Harvard Health Blog. 21 Dec 2012. Web. 2 Duan D1, Chen L, Yang X, Tu Y, Jiao S. “Antidepressant-like effect of essential oil isolated from Toona ciliata Roem. var. yunnanensis.” J Nat Med. 2015 Apr;69(2):191-7. doi: 10.1007/s11418-014-0878-0. Epub 2014 Dec 3. 3 Maciocia, Giovanni. The Foundations of Chinese Medicine: A Comprehensive Text. Seattle, WA: Eastland Press, Inc. 2009. Print. 4 Dan-dan Feng, Tao Tang, Xiang-ping Lin, Zhao-yu Yang, Shu Yang, Zi-an Xia, Yun Wang, Piao Zheng, Yang Wang, and Chun-hu Zhang. Nine traditional Chinese herbal formulas for the treatment of depression: an ethnopharmacology, phytochemistry, and pharmacology review. Neuropsychiatr Dis Treat. 2016; 12: 2387–2402. Published online 2016 Sep 20. doi: 10.2147/NDT.S114560.
