Seasonal Affective Disorder (SAD) is a type of depression triggered by seasonal changes, often during fall and winter. Natural strategies can help manage and alleviate its symptoms. Here are some effective approaches that I use and practice to ward off depression. I will also be writing about steps that I have taken and tools that I use when I feel depression trying to disrupt me. 😊
Maximize Sunlight Exposure
•Spend time outdoors: Aim for daily walks during daylight hours, especially within the first hour upon waking in the morning.
•Open curtains and blinds: Let natural light into your home or workspace.
•Use light-colored decor: Bright walls and furniture can reflect more light.
Light Therapy
•Use a light therapy box: A device that mimics natural sunlight and can boost mood when used for 20–30 minutes daily, especially in the morning.
•Full-spectrum light bulbs: Consider these for your home or office to simulate daylight indoors.
Stay Physically Active
•Exercise regularly: Activities like walking, yoga, or strength training release endorphins and improve mood.
•Engage in outdoor activities: If weather permits, try winter sports or brisk walks to combine exercise with sunlight exposure.
Eat a Mood-Boosting Diet
•Focus on complex carbohydrates: Foods like organic whole grains(spelt, quinoa, barley, millet etc) organic fruits, and fresh organic vegetables stabilize blood sugar and energy levels.
•Include omega-3 fatty acids: Found in salmon, walnuts, and flaxseeds, omega-3s can support brain health.
•Avoid excessive sugar and caffeine: These can lead to energy crashes and worsen mood swings.
•Avoid alcohol, although many think alcohol helps them sleep, research has shown that REM sleep is affected with alcohol consumption, which is the most restorative sleep necessary to feel refreshed and well rested in the morning.
•Drink plenty of clean water, mineral water or herbal tea all of which can nourish and hydrate our body.
Practice Mindfulness and Relaxation
•Meditation or Prayer: Helps reduce stress and improve emotional resilience.
•Deep breathing exercises: Calm the nervous system and reduce anxiety. Put on some healing frequencies or a hemi sync for sleep or other calming music with headphones.
•Journaling: Write about your feelings or anything that happened during the day, like a brain dump, to release anything that may be troubling you to aid in getting your body to a relaxed state. Practice gratitude to focus on positive aspects of your life.
•Practice Yoga or Stretching: By incorporating yoga, light or deep stretching with calming music, dim light and deep breathing, we can soothe our nervous system and prepaid it for sleep, as well as helping to release tension or tightness that we may not be aware of.
Establish a Routine
•Keep a regular sleep schedule: Wake up and go to bed at the same time daily to support your circadian rhythm. Make sure you are getting solid sleep and limiting screen time before bed, even light from TV screens and drama, suspenseful or action shows or movies before bed can dysregulate your nervous system to a point where is is difficult to stay asleep.
•Plan enjoyable activities: Structure your day with hobbies, or things you enjoy as well as social events to boost engagement and mood.
•Take a bath, dim or turn off bright lighting. Play calming music or light a candle. Read an inspiring book.
•Make a cup of camomile, lavender or holy basil tea, this also helps ease anxiety.
Socialize and Stay Connected
•Reach out to friends and family: Social interactions can counteract feelings of isolation. Know that you are not alone and reaching out to others can be particularly beneficial during these times.
•Join community events or clubs: Engaging with others helps build a sense of belonging. Especially those who carry the energy and happiness we desire.
•Avoid social media if you feel yourself feeling bad seeing others highlight reels. Especially avoiding any doing any chronic complaining or all doom and gloom. We are responsible for the energy we bring to the table. We have to fill our cup first. Being responsible for the life we bring to ourselves. Others can help or hinder where we want to go, be wise enough to know the difference.
8. Use Herbal and Natural Supplements
•Vitamin D: Supplementing can help if levels are low due to reduced sunlight exposure. This is especially important in the winter months! I take a liquid Vitamin D3 + K2 supplement, as well as getting natural sunlight daily.
•Melatonin: Has been shown to help improve sleep if your circadian rhythm is disrupted. Yet personally, I avoid any melatonin supplements and try to regulate my own circadian rhythm naturally by getting 10 minutes of morning sunlight and walking or taking time to enjoy the sun as it is setting.
9. Engage in Creative Activities
•Try a creative outlet of your choice; arts, crafts, playing or listening to music, as well as writing to channel energy into something fulfilling.
10. Consider Cognitive Behavioral Therapy (CBT)
•A natural, non-pharmacological approach, CBT helps reframe negative thoughts and behaviors associated with SAD.
Bonus Tips
•Take a winter vacation to a sunny destination if possible. Even taking a day trip to a beautiful outdoor location in nature on a sunny day to disconnect from all the hoopla that life may bring can really help to ground and uplift your spirits.
•Incorporate uplifting music or scents (like citrus or lavender) into your daily routine. I’ve made a scented spray with orange and mint that a lot of people have loved smelling.
By combining these approaches, you can reduce SAD symptoms and maintain a more balanced and uplifted mood throughout the year.
