Natural Remedies are Readily Available
Note: I am not a medical doctor or mental health professional. Depression is serious. If you are having suicidal thoughts or are unable to overcome your emotional struggles, please seek help from a professional. If you need help NOW, do not hesitate to call the 988 Suicide & Crisis Lifeline at 988. |
Seasonal Affective Disorder is a form of depression that occurs during the dark and dreary times of the year when the sun seems to hide its warmth and brightness, leaving everything looking and feeling grey and dreary.
The symptoms of Seasonal Affective Disorder include
low energy
moodiness
persistent feelings of gloominess
changes in appetite
loss of interest in activities
difficulty concentrating
Winter Blues is a less severe version of the winter-pattern Seasonal Affective Disorder.
The symptoms of Winter Blues include
oversleeping
craving carbs/sugar
overeating/over-indulging
weight gain
desire to hibernate
Unfortunately, these seasonal conditions are common in areas where the days become very short and the nights rather long. Many people turn to self-treatment during these months, resorting to medicating with sugary treats, increasing caffeine consumption, and heaping plates of comfort foods. Regrettably, these solutions only make us feel better for a short time but lead to bigger problems in the long run.
Strategies and Natural Remedies
1. Light Therapy - Cheerful lighting inside your home is incredibly helpful. Light therapy is recognized as the first-line treatment for Seasonal Affective Disorder. You can purchase specialized light therapy lighting boxes, but these can be rather pricey, although some insurances may cover some of the cost if the light therapy box is prescribed. Sitting in front of a light therapy box for thirty to sixty minutes a day can help regulate your circadian rhythms and boost serotonin levels. Soft lighting with sun-mimicking bulbs or broad spectrum bulbs on dimmers can allow you to adjust the light to your preference and work wonders on your mood. Fun, happy lighting, such as small twinkling lights, cute lamps, and natural beeswax candles can be placed strategically around your home to bring whimsy and uplift your mood.
2. Balanced Diet - Comfort foods can still have a place on your meal plans, the recipe might just need a small tweak, and maybe a smaller serving, but you can still have your comfort foods. Try incorporating nourishing adaptogenic herbs into your meals: mushrooms, astragalus broth, ashwagandha, powdered nettles, dried and fresh basil, and dried holy basil (tulsi). These nourishing adaptogenic herbs support the immune system and give balancing nervous support which can help with stabilizing the mood. And while it is cold outside, be generous and liberal with your use of your spices: cinnamon, nutmeg, cardamom, black pepper, ginger, cloves, allspice, etc. These spices help with warming the body, getting the blood flowing, improving digestion, helping with blood sugar control, and helping support a healthy respiratory tract. Cooked greens, root vegetables, locally raised meats, and fats are great options for winter foods. Unfortunately, bread can adversely affect our mood, energy levels, and gut health, so it is best to keep bread to a bare minimum. Same story for sweet, carbohydrate-rich treats. Try keeping a small bowl of your favorite fresh or dehydrated fruits prominently displayed in your kitchen, as well as a bowl of your favorite seeds and nuts for healthy snacking.
3. Sleep Routine - Creating and sticking to a regular sleep schedule is a fundamental step in managing your mood and overall mental health. Establishing a bedtime routine can significantly impact your sleep quality and emotional well-being. By maintaining a stable sleep routine, you may find it easier to keep the winter blues at bay. Consider following a routine to unwind and prepare your body for a restful night's sleep, such as:
8 pm: turn off all electronic entertainment systems to disconnect from screens, allowing your mind to start the relaxation process
Tea time: Brew a cup of warm chamomile lavender tea, known for its soporific properties
Relax: sit down with your tea and immerse yourself in a good book, allowing your mind to escape
Take a warm shower or bath: allowing the relaxing warmth to envelope your body while cleansing and refreshing your mind and body
Foot massage: while sitting on the edge of your bed, rub your feet with an aromatic herb-infused oil (lavender or hops are great options), really treat your feet to a needed massage to usher in relaxation. Put on socks to keep the oil away from your sheets
Cozy down: settle down in a cozy bed, creating a serene sleep environment that encourages peaceful sleep
Use a gentle alarm: Wake up at the same time every day of the week with the help of a gentle alarm, promoting consistency in your sleep-wake cycle
4. Stay Active - Regular exercise is a potent tool, with the enduring benefits of fresh air and physical activity. While the allure of a warm and cozy home in cold weather can be strong, even brief moments spent outside can significantly enhance your well-being. The key is to choose an activity you genuinely enjoy, ensuring you're more likely to stick with it. By immersing yourself in the outdoors, you not only enhance your physical health but also elevate your mood, fostering a positive outlook on life. Aim for thirty to sixty minutes of moderate-intensity exercise at least three times per week. Here are some ideas that might help you overcome the temptation to stay indoors:
Prepare ahead: keep an exercise outfit, including winter shoes, ready. This makes it easier to seize opportunities for outdoor activities
Create playlists: curate your music playlists, allowing you to choose the perfect soundtrack for our outdoor adventures
Schedule: plan around the weather predictions on which days you will do what activities. If the weather changes, then be fluid with the schedule. Be sure to keep in mind the daylight hours when scheduling
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5. Aromatherapy - The power of aromatherapy lies in our sense of smell, which has a profound impact on our emotions due to the direct link between our olfactory bulbs and the limbic system. Creating a delightful "scent"-station in your home can work wonders for your mood, especially during the cold winter months. If the art of blending essential oils feels daunting, worry not. Reputable companies like Aromatics International, Edens Garden, and Plant Therapy offer a variety of blends that make it easy to find the perfect scent for your needs. Many essential oils have uplifting and energizing properties, proven to support and enhance mood. Some noteworthy oils to consider for winter mood lifts include:
These oils can be used to create diffuser blends, roll-on fragrances, homemade soap, or beeswax candles. During the chilly winter days, the inviting aroma of chai spice or the revitalizing scents of citrus and conifers can purify the air and lift our spirits. The beauty of using essential oils lies in the art of blending. By experimenting with different combinations, you can craft scents that create your desired effect, transforming your home into a haven of warmth and positivity.
6. Herbal Teas - There's something wonderful about sitting down with a hot cup of tea when it's cold outside. But not all teas are created equal when it comes to combating the winter doldrums. For an extra dose of warmth, chai stands out as the quintessential winter drink. Packed with warming and energizing spices like peppercorns, cardamom, ginger, and cinnamon, it's not only delicious but also thoroughly warming, enhances circulation, supports healthy digestion, and uplifts the mood. When selecting teas to savor during the dark winter months, it's wise to opt for blends that include comforting flavors and warming spices during the days, and soothing and heart-supporting herbs like lavender, chamomile, hawthorn, lemon balm, bay laurel, passionflower, skullcap, and rose for bedtime teas. These calming ingredients create a serene bedtime ritual, ensuring a peaceful night's sleep.
7. Set the Mood - Your home should be more than just a physical space—it should be your sanctuary, a haven where you feel utterly safe and embraced by warmth and comfort. Regardless of the type of dwelling you reside in, it's crucial to cultivate an atmosphere of tranquility and coziness that resonates with your soul. Imagine a scene where a crackling fire casts a warm, golden glow. Freshly baked apple pie fills the air with a tantalizing aroma. Soft candlelight flickers, casting enchanting shadows, while gentle melodies play in the background, creating a harmonious symphony of serenity. Soft pillows and warm blankets adorn your space, inviting you to sink into their embrace, enveloped in blissful comfort. In this tranquil haven, external pressures fade away. Let not the outside world dictate the design of your home; instead, honor your own needs and desires. Allow yourself the freedom to embrace what you find truly welcoming and comforting. Your home is more than a dwelling—it's your abode, your personal sanctuary. Delight in every corner, savor the moments of peace, and relish in the sheer joy of being enveloped in a space that reflects your essence and cradles your spirit.
By embracing these natural remedies and strategies, you can navigate the winter blues with resilience and create a haven of warmth and positivity within your home.
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