Seasonal Affective Disorder (SAD) is a type of depression that occurs at certain times of the year, typically in the fall and winter when daylight hours are shorter. Treating SAD naturally involves lifestyle changes and holistic approaches that can complement medical interventions. You can start as soon as our daylight hours become shorter.
Here are some natural ways to help manage SAD:
Light Therapy (Phototherapy) - Using a special light box that mimics natural sunlight, a light box delivers full spectrum (at least 10,000 lux) light as a substitute for shorter daylight. Use daily in mornings for about half an hour at a time (or as directed) to help reset your circadian rhythm and improve your mood.
Aromatherapy - Essential oils-especially citrus oils, like orange and lemon but also rosemary, lavender and peppermint can uplift your mood and reduce symptoms of depression. You can use them in a diffuser or diluted in a bath
Exercise - You may not feel like it, but try regular physical activity, especially aerobic exercises like walking, jogging, or yoga. Exercise boosts endorphin levels, improves energy, and reduces stress and depression.
Dietary Adjustments
- Increase Omega-3s: Found in fatty fish (salmon, mackerel), flaxseed, and walnuts. Omega-3 fatty acids support brain health and mood regulation.
- Complex carbohydrates: Foods like whole grains, oats, and sweet potatoes can help boost serotonin levels naturally.
- Vitamin D3: Low levels of vitamin D are linked to SAD. Getting enough sunlight or taking a vitamin D supplement may help.
Herbal Supplements
- St. John's Wort: Often used for mild to moderate depression, it may help with SAD symptoms.
- Rhodiola Rosea: An adaptogen that helps reduce fatigue and improve mood.
- Saffron: Known for its mood-boosting properties, saffron can be used in supplements or as a spice.
*Please note some herbs may interfere with certain medications. Check with a health care provider
Mindfulness and Meditation - Practicing meditation or mindfulness-based stress reduction (MBSR) can improve emotional regulation, reduce anxiety, and help manage negative thoughts associated with SAD.
Social Connections - Staying connected with friends, family, or joining support groups because socializing combats isolation and helps boost mood, which can be crucial during the colder, darker months.
Spending Time Outdoors - Getting outside, even on cloudy days, can still provide natural light exposure. Natural light helps regulate your body's internal clock and can naturally improve your mood.
Holistic Therapies
- Massage Therapy: Helps reduce stress and promotes relaxation, which can alleviate symptoms of depression.
- Acupuncture: Some find relief from depression symptoms through acupuncture, which helps regulate energy flow in the body.
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