Do you get the winter blues that sometimes make you think you’re going crazy? The development of seasonal depression and its accompanying symptoms makes perfect sense and is quite common. Fortunately, seasonal depression (classified as seasonal affective disorder (SAD) in the lead reference of the American Psychiatric Association) can be addressed several different ways. If you’re feeling anxious about the approaching colder months, keep reading for holistic strategies to help you embrace the season with more joy and productivity.
Causes and Symptoms
SAD is a type of depression that usually develops in the fall and winter. Experts believe it results from reduced sunlight exposure, which can disrupt the body’s internal clock (circadian rhythm), leading to changes in mood and behavior. This reduction in sunlight can also suppress production of both serotonin, a neurotransmitter that affects mood, and melatonin, the hormone that promotes sleep.
Common symptoms of SAD include persistent low mood and energy, increased anxiety, hopelessness and loss of interest in activities, oversleeping, carbohydrate cravings, concentration difficulty, and social withdrawal.
The Traditional Medical Approach
To address SAD, conventional physicians commonly prescribe antidepressants, particularly Wellbutrin and selective serotonin reuptake inhibitors (SSRIs) like Prozac, each with potential side effects that may make them an inappropriate choice. These can include nausea, insomnia, weight changes, an increased risk of suicidal thoughts, and sometimes risk of seizures. It is important to consider these risks when choosing a treatment path.
A first-line approach studied since the 1980s, psychiatrists also regularly recommend light therapy to:
- Regulate circadian rhythms.
- Stimulate serotonin production.
- Reduce melatonin production during the day (to manage lethargy and depression).
- Regulate brain function and mood by stimulating specialized retinal photoreceptors.
Current recommendations involve using a 10,000-lux light box for about 30 minutes each morning, which has been shown to be as effective as some antidepressant medications for SAD treatment.
Cognitive Behavioral Therapy (CBT) is another conventional tool for SAD management. By helping patients identify and change negative thought patterns and behaviors associated with the disorder, CBT has been shown to be as effective as light therapy. Not only does it boost mood and energy, but CBT also offers long-lasting coping strategies.
The Holistic Approach
Addressing SAD effectively involves more than managing symptoms; it requires a holistic approach that nurtures the body, mind, and spirit. By integrating tools like targeted nutrition, supplements, mindfulness practices, and lifestyle adjustments, you can create greater emotional balance. This approach can alleviate your SAD symptoms and enhance your overall well-being during the challenging winter months and beyond.
Diet Modification
A healthy diet, such as a plant-based Mediterranean diet that is rich in omega-3 fatty acids (EPA and DHA) and antioxidants, can alleviate SAD symptoms by supporting brain health. Studies have also shown that reducing simple carbohydrates and replacing them with complex carbohydrates like vegetables, legumes, and gluten-free whole grains, can help stabilize blood sugar and improve mood.
Some helpful dietary supplements include:
- 5-HTP (5-hydroxytryptophan): This compound, derived from the amino acid L-tryptophan, helps increase serotonin levels in the brain, potentially improving mood and reducing anxiety.
- Ashwagandha: This adaptogenic Ayurvedic herb is well-known for promoting mental clarity, calming the nervous system, lowering cortisol levels, improving mood, and generally helping the body manage stress.
- Bacopa monnieri: Another adaptogenic Ayurvedic herb, bacopa combats SAD by:
- Balancing the neurotransmitters serotonin, dopamine, and GABA, all associated with mood regulation.
- Providing antioxidants that protect the brain from stress and inflammation.
- Enhancing cognitive function (memory, attention, and learning) to help counteract the “brain fog” and concentration difficulties common in SAD patients.
- CBD (Cannabidiol): Although not for everyone, especially due to potential prescription drug interactions, CBD has been gaining researchers’ attention as a potential supplement for managing a variety of SAD symptoms, including anxiety, poor sleep, and mood destabilization. While research is still in its early stages, CBD is known to work by interacting with the brain’s endocannabinoid and serotonin systems.
- Probiotics: Broad spectrum probiotics may play a role in managing SAD by promoting a healthy gut microbiome, which is closely linked to mental health through the gut-brain axis.
- Saffron: In recent years, over twenty clinical trials and multiple meta-analyses have evaluated the efficacy of saffron in treating depression. These studies generally show promising results, with saffron often being compared to standard antidepressants like fluoxetine (Prozac) and imipramine (Tofranil).
- SAM-e (S-adenosylmethionine):
This natural compound, formed in the body from the amino acid L-methionine and ATP (cellular energy), has been shown to combat depression and support brain function. A daily dose of 400–800 mg can prove effective for moderate depression, while a dose of 1200–1600 mg is generally recommended for more severe cases. SAM-e should be taken in divided doses that start low and increase as needed. - Vitamin D: This pseudo-hormone is crucial during winter, when sunlight exposure is limited. Studies indicate that vitamin D supplementation, especially 5,000 iu per day, can reduce depression.
Other supplements worth exploring include melatonin and the herbs rhodiola, schisandra, and St. John’s wort.
High Quality Essential Oils
Many uplifting essential oils, including lavender and bergamot, when used aromatically or applied topically in a carrier oil, can help reduce stress and anxiety. You might also explore highly effective blends from doTERRA such as Cheer, Motivate, and Elevation.
Sleep Management
A regular sleep routine is crucial for managing SAD. This includes going to bed and waking up at the same time each day and creating a calming bedtime environment. Using a dawn simulator or light therapy box in the morning can help regulate sleep patterns. Supplements that promote restful sleep include AnxioCalm, isotonic magnesium glycinate, L-glycine, and ashwagandha.
Consciousness Management and Gratitude
Managing your consciousness through such programs as The Avatar Course, and practicing gratitude, can help train your brain to shift your focus from negative to positive experiences. Doing this will in turn help you create the life you desire. Try keeping a gratitude journal that will give you a structured way to reflect regularly and purposefully, in the morning and before bedtime, on those things for which you are most thankful.
Stress Management
Incorporating stress-reducing activities like yoga, humming, and deep belly breathing, can help alleviate SAD physical and emotional symptoms. The dietary changes and nutrients above can also support the body’s stress response.
Talk to a Holistic Health Professional
Holistic approaches to SAD can provide critical support and improve overall well-being. With the therapies discussed above, you can create a comprehensive survival kit to find light in the darkest months. Before starting a new dietary or supplements regimen, or making other lifestyle changes, it is best to consult with a holistic healthcare professional who can tailor a treatment plan to your needs.
For personalized guidance and to learn about the upcoming transformational Energy Medicine Solution Retreat that can alleviate your SAD symptoms, text “Ready For Joy” to 202.270.5612.
Submitted by Erika Dworkin, BCHN, Board Certified in Holistic Nutritionist, Dietary Supplements Specialist, Intuitive Wellness Guide, and former owner of the Manchester Parkade Health Shoppe in Manchester, CT, which operated for 65 years..
To read about using consciousness management to cope with stressful menopause symptoms, click here to ask for Erika’s FREE ebook, The 5 Essential Steps to Mapping Your Path to Midlife & Menopause Empowerment, click here to read her chapter in the collaborative experiential Amazon best seller, The Energy Medicine Solution: Mind Blowing Results to Live Your Extraordinary Life, or click here to hear Erika read her menopause chapter.
All statements in this article are practice- or scientific evidence-based, and references are available upon request. The statements in this article have not been evaluated by the Food and Drug Administration, are solely for educational purposes, and are not intended to take the place of a physician’s advice.
The supplements discussed are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare professional before starting any new supplement regimen, especially if you have existing health conditions or are taking medications.
Erika is available for nutrition consultations and to speak to groups, in person or via Telehealth or Zoom. She can be contacted by phone at 860.646.8178. Office hours by request at 449 Silas Deane Highway, Suite 302C, Wethersfield, CT. Visit: www.vitathenawellness.com to request a Connect-With-Me Call.
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