It’s the middle of February in the midwest, and we’re in the midst of winter. (A very cold unpredictable winter!) Even though we’re slowly getting more daylight each day many are looking for Natural Remedies for Seasonal Depression.
This post may contain affiliate links.
One way to stay physically healthy during the winter months is to Boost Your Immunity with Elderberries.
Seasonal depression is also known as “seasonal affective disorder” or “winter blues”. The Mayo Clinic defines it as depression that relates to the changes in the seasons. Symptoms usually begin in the late fall and go through winter, taking away energy and making you feel moody. (1)
It hits everyone quite differently. Some people are affected as soon as the days have decreased daylight, and others don’t show symptoms until after the holidays. As for the symptoms, you could have just a couple and very mild case of winter blues. And yet again, others are hit with it all and really feel the affects of the winter.
Are you unsure if this is affecting you or someone you love?
Common Signs and Symptoms of Seasonal Depression
- Feelings of depression almost every day
- Difficulty falling and staying asleep
- Constant fatigue and tiredness
- Losing an interest in your hobbies or activities you used to love
- Withdrawing from friends and family
- Craving carbs
- Irritable
- Lack of confidence
- Increased desire for sugary food
- Weight gain due to increased appetite
Please know that I am someone who loves nutrition and applying alternative remedies, but I am NOT a doctor. Hopefully the natural remedies below will give hope and energy to make it through this season.
If you have the above symptoms and struggle with depression I recommend you tell a family member and speak with your doctor today. If you begin thinking about suicide, please call 800-273-8255 right now. It’s a free hotline that will be a huge help, you don’t have to struggle alone.
For the millions of Americans that struggle with feelings of depression during the winter months and are seeking alternatives, try these 6 natural remedies.
6 Natural Remedies for Seasonal Depression
Seasonal depression is very common! It’s amazing the amount of people that struggle AND would love to know a way to get through these difficult winter months. Hopefully these 6 natural remedies will be just what you need today.
Stress management.
Learn to manage your time by keeping a day planner, list your prioritizes, plan to relax, and limit social media. Read Healthy Stress Management for more tips on how to keep stress at bay.
Dietary Recommendations.
This is one area you can control; the food you buy and eat. Add these to your daily diet for relief:
- Omega-3’s at least once or twice a week. They can be found in wild caught fish like salmon, perch, mackerel and sardines.
- Limit your daily carbohydrate intake to 1-2x’s a day. Cutting back in this area will help fight those carb cravings.
- Eat berries. Thankfully berries can be found at the local grocery store year round. Blackberries, blueberries, raspberries, and cherries are excellent choices.
- Limit your sugar intake. Limiting your sugar is tough, but overall will fight those sugar cravings.
- Make leafy greens part of your every day diet. Think beyond lettuce to spinach, roasted beet greens, micro greens, watercress, and cabbage.
- Consume vegetables high in vitamin C like broccoli, red cabbage, collard greens, and bell peppers.
- Eat foods that contain folic acid, like oatmeal.
- Consider having dark chocolate on hand. The higher the cacao content, the healthier it is for you. Brands like Evolved Primal Chocolate, Lily’s Dark Chocolate Bar, & Pure7, Honey Sweetened Dark Chocolate Bar, Paleo (2 oz.)are great chocolate bars.
- Grab a banana. They contain lots magnesium and act as a mood booster. Creating a berry banana smoothie is a great snack as well.
Essential Oils
Use your senses to lift your mood and brighten your day. You can do that by diffusing essential oils in your living space, rubbing a few drops on your wrist or making a homemade body spray. The molecules present in essential oils cross the blood / brain barrier and have a direct impact on our brain. Suggested oils to use:
- Bergamot. The molecules in this oil help relieve anxiety, improve our energy, and promote calmness. Apply a few drops on your wrist or feet. It’s wonderful diffused with lavender oil too.
- Ylang Ylang. This flowery scent curbs negative thoughts and is known to promote hormonal balance. Apply a few drops to the bottom of your feet.
- Grapefruit. It’s mild citrus scent relieves mental exhaustion and lifts our mood. Apply in a diffuser or add a few drops to a bath.
- Orange. It’s a wonderful mood booster and gives you more energy. Apply topically to the back of your neck and wrists. (Note, one of the least expensive essential oils to have on hand.)
- Sandalwood. If you like a woodsy, warm scent this one is for you. It balances emotions, lifts our mood, and promotes restful sleep. Apply by inhaling a few a drops on your palms or diffusing in a room.
I like to buy quality essential oils at wholesale prices through Young Living. Click here for more information.
Light Therapy.
It’s considered a great treatment option for seasonal depression. Proper light is beneficial in relieving symptoms. Use a “light box” to expose yourself to this alternative light while sitting at work or resting at home. Light therapy is known to be effective because it affects brain chemicals that are linked to our mood. It’s best used in the morning for approximately 15-20 minutes. Verilux HappyLight Compact Personal, Portable Light Therapy Energy Lamp
Supplements.
- Vitamin D. This vitamin is known as the “sunshine vitamin”. People with symptoms of seasonal depression are most likely deficient in Vitamin D3. In Michigan it’s best to begin supplementing with vitamin D3 in early fall through late spring, for approximately 6-7 months. When possible, get outside for natural light too.
- Vitamin B. Our bodies especially need B12 so the brain can produce those important mood boosting chemicals. Other B vitamins are essential to our diet too. My favorite is Young Living Super B.
- Ashwagandaha. This medicinal herb aids our bodies in managing stress and reducing depression. Take between 600-800 mg daily to benefit.
- Vitamin C. It’s also known as ascorbic acid and is high in antioxidants. Our bodies need vitamin C to reduce stress from our environment. The article “The Uncommon Power of Vitamin C” has interesting study results in relationship to depression and anxiety.
- Probiotics. The gut and brain connection is fascinating! When our gut is healthier it helps us handle stress, improves our mood and reduces anxiety. Read more about “Health Starts in Our Gut.”
Grab a Friend & Listening Ear.
It’s true, sometimes just talking out what is on our mind helps lift the depression symptoms. People with seasonal depression need a friend to talk through their day. Often their mind is over-reacting and/or over-thinking events from the day or week.
You can listen and add healthy perspective. Ask them to list a positive moment from the day. Offer encouraging words and ideas. You can cook a healthy meal together and nourish your mind and body.
If you ever feel that you or your family member/friend has severe seasonal depression, call a professional right away. Remember this free Suicide Hotline 800-273-8255, make the call with them.
Natural Remedies for Seasonal Depression
Seasonal depression is not something you chose for yourself. If you have one or more of the signs and symptoms of seasonal depression, make a plan before the season changes.
- Formulate stress management ideas for your life.
- Plan to change your diet to foods that aid in lifting your mood and perspective.
- Purchase a few essential oils that bring you delight and make your smile.
- Consider investing in a personal light box.
- Make dietary supplements part of your health regime.
- Take time to talk with a friend.
Remember it is seasonal and brighter days are ahead! It does help to have a visual of something you’re looking forward to; whether it be sitting out in the sunshine, working in your garden, visiting the beach, or taking a scenic hike.
I hope the 6 Natural Remedies for Seasonal Depression will bring you relief during this time of year. It’s not fun to have your energy gone and craving foods you should not eat. I would enjoy hearing if one or several remedies worked to let your mood.
Spring will Come!
1 – “Seasonal Affective Disorder” Mayo Clinic Staff. October 25, 2017.
Robbyn Tully says
Thankyou for this terrific post, I am glad I observed this internet site on yahoo.