If you start to feel down or even depressed as the daylight slinks away and the cold darkness of winter creeps in, you may have the winter blues. The winter blues are real, my friend. As the dark days of winter settle in with shorter days and colder temperatures, many of us feel that familiar dip in energy levels, motivation, and overall mood. For some of us, it can get worse and turn into seasonal depression. A specific form of depression, known as seasonal affective disorder (SAD), affects about 10 million people each year. The good news? There are many ways to combat both of these conditions and support your body using herbal and holistic approaches.
What Are Seasonal Depression and the Winter Blues
Seasonal depression and the winter blues are closely tied to seasonal changes. They usually occur during the colder months, when daylight hours are significantly less, and there is a lot more cloud cover, making natural sunlight harder to come by. The lack of the sun disrupts your circadian rhythm…the internal clock that regulates your sleep-wake cycle. It also lowers some people’s serotonin levels, a brain chemical that boosts your mood.
Winter Affects The Body And Brain Chemistry
When you experience any of the symptoms of seasonal depression for more than 2 weeks, the first thing you should do is get your vitamin levels checked. During the winter season, a lack of sunlight impacts the production of vitamin D, also known as the “sunshine vitamin.” Low levels lead to vitamin D deficiency, which is directly linked to reduced serotonin levels and heightened cortisol levels (the stress hormone). When combined with the disruption of the pineal gland, which regulates melatonin, this shift can leave you feeling exhausted, sluggish, sad, and really out of sync.
Nutrient levels also play a big role. Low levels of essential nutrients like amino acids, fatty acids, vitamin C, and vitamin D impact the nervous system and your overall ability to regulate mood. So getting those levels checked and adding the necessary changes to your diet and supplement regime could be all you need. Sometimes you need more though…
Symptoms of Seasonal Affective Disorder (SAD)
SAD is categorized as a serious depression (way worse than the winter blues) that should be monitored and treated by a mental health professional. For a detailed look at seasonal affective disorder, head to The National Institute of Mental Health to read more. These are just some of the symptoms you may experience if you have SAD.
- Feelings of sadness or hopelessness
- Low energy or loss of energy
- Increased cravings for comfort foods like carbs and sugar
- Difficulty concentrating
- Mood swings
- Oversleeping but still feeling tired (too much sleep)
Herbs That Support Mental Health and Fight Seasonal Depression
Herbs are incredible allies for improving your sleep, balancing your cortisol levels, lifting your mood, and supporting your nervous system during the winter months. Here are some of the best herbs to include in your winter self-care routine to help with your seasonal struggles.
St. John’s Wort (Hypericum perforatum)
- Properties: Antidepressant, antiseptic, antiviral, nervine, vulnerary
- Benefits: St. John’s Wort is famous for its ability to lift mild to moderate depressive symptoms. It works by boosting serotonin levels and supporting a balanced mood.
- Warnings and Contraindications: If you’re on prescription medications, especially antidepressants, consult your healthcare team before using this herb due to potential drug interactions.
Lemon Balm (Melissa officinalis)
- Properties: Antidepressant, antiseptic, antithyrotropic, antiviral, carminative, diaphoretic, nervine
- Benefits: This adaptogenic herb calms the nervous system, reduces mood swings, and helps ease feelings of anxiety. It’s also a great addition to tea blends for promoting relaxation. It is particularly helpful to the digestive tract during times of stress.
Rhodiola (Rhodiola rosea)
- Properties: Adaptogenic, antidepressant, astringent
- Benefits: Rhodiola helps improve mental acuity, increases energy, and reduces stress.
Rose Hips (Rosa canina)
- Properties: Anti-inflammatory, antibacterial, antidepressant, astringent
- Benefits: Packed with vitamin C, rose hips boost the immune system while fighting oxidative stress.
Black Pepper (Piper nigrum)
- Properties: Antiseptic, carminative, stimulant
- Benefits: Black pepper enhances the absorption of nutrients and increases circulation, which can help combat fatigue and low energy.
Ginger (Zingiber officinale)
- Properties: Analgesic, antiemetic, carminative, diaphoretic, stimulant
- Benefits: Boosts immune function, stimulates digestion, decreases inflammation in the joints, and is excellent for upset stomachs that are common with those who have low vitamin levels.
Astragalus Root (Astragalus membranaceus)
- Properties: Adaptogen, anti-inflammatory, antiviral, diuretic, hypotensive, amphoteric (immune system balancing)
- Benefits: Boosts energy and balances the immune system during the long winters.
Herbal Tea Recipes for the Winter Blues
Try one of these 3 herbal tea blends our family calls “happy teas” to support your mental health through the dark days of winter. There are two approaches to making tea in these recipes…a standard infusion and a decoction. They are both necessary depending on the herb you are working with. To learn the difference between these two approaches and to learn how to use them, check out my tea making workshop.
Sunshine in a Cup
A great way to lift your mood and fight symptoms of Seasonal Affective Disorder
Ingredients:
- 1 tsp St. John’s Wort
- 1 tsp Lemon Balm
- 1 tsp Rose Hips
- 1/2 tsp Fresh Ginger, grated
- 8 ounces hot boiled water
Instructions:
- Combine herbs in a mug.
- Pour hot water over the mixture and steep for 10 minutes.
- Strain, sip, and enjoy the warm water infusion.
Energy Boost Herbal Blend
Perfect for fighting low energy during the winter season.
Ingredients:
- 1 tsp Rhodiola Powder
- 1 tsp Ginseng Root
- 1/4-1/2 tsp Black Pepper
- 16 ounces water
Instructions:
- Simmer rhodiola and ginseng in water for 15 minutes.
- Strain and stir in black pepper very well before drinking.
Immune and Mood Support Tea
Boost your immune system while keeping depressive symptoms at bay.
Ingredients:
- 1 tsp Astragalus Root
- 1 tsp Rose Hips
- 1/2 tsp Lemon Balm
- 8 ounces hot boiled water
Instructions:
- Simmer astragalus in water for 20 minutes.
- Remove from heat, add rose hips and lemon balm, and steep for 10 minutes.
- Strain and enjoy.
Other Natural Remedies for Seasonal Depression
Light Therapy
Spend time in natural light as much as possible. If time or weather doesn’t allow for that, use a light box in the morning to reset your circadian rhythm. Aim for at least 20-30 minutes daily in front of a light box.
Vitamin D Supplements
Support vitamin D levels with dietary supplements. Most adults need around 2,000–4,000 IU of vitamin D daily during the winter months. In order to absorb the highest amounts of vitamin D, you should include vitamin A. A high quality cod liver oil supplement is a great option because it is digested as food, and is more bioavailable.
Balanced Diet
Incorporate fatty acids, amino acids, and essential nutrients into your meals. Focus on foods like salmon, nuts, leafy greens, and hearty soups. And water with a touch of Celtic sea salt or a high quality electrolyte.
Daily Routine and Exercise
Stick to a consistent daily routine, and move your body regularly. Get up every day and get ready for the day. Get dressed, do your hygiene routine, and take a brisk walk outside. Even on gloomy cloudy days, it can help reset your rhythm and lift your mood.
Even though it’s hard to see your way through it sometimes, the winter blues and seasonal depression don’t have to take over your daily life. Come up with herbs, supplements and routines that help lift you up and feel good through even the darkest days of winter. Take care of yourself, and remember… spring will come, but until then, you’ve got the tools to keep thriving.
