As the days grow shorter and colder, many people experience a noticeable dip in mood, energy levels and sometimes cognitive function—often attributed to Seasonal Affective Disorder (SAD). Research indicates that reduced sunlight can disrupt circadian rhythms and decrease serotonin production, both of which play a role in mood regulation.
For years, I struggled with the soul-crushing effects of SAD, which for me would start as early as late August. Others may not feel the full impact until later in the season. Finally, I wised up–realizing that yes, in fact, this happens every year and perhaps I could plan for it and have a different experience. Read below for my top 4 tried-and-true natural strategies for SAD.
Light Therapy
The most effective, and best researched intervention for SAD is light therapy. 20-30 minutes of bright light early in the day can change your life (people with SAD exhibit disruptions in circadian rhythms, so it’s important to give the light signals to your brain as early as possible).
I’ve noticed over the years that even my clients with the most severe SAD don’t know how simple, effective, and accessible light therapy is–perhaps because the lightboxes of old were expensive and clunky–they looked and sounded like small refrigerators. Happily, this is no longer the case. There are several sleek, affordable options out there.
I’ve used the Sunbox “Sunlight Jr” for years: I place it just to the left of my computer in the morning while I have my coffee. When my SAD was at its worst, I used the light for a couple of additional brief sessions over the course of the day. I noticed improvements in mood, energy and cognition–like the lead blanket was lifted, and my brain functions could “click in”.
Best Overall: Sunbox Sunlight Jr–this one is solidly constructed, compact, attractive ($285)
Best Budget Pick: Verilux HappyLight ($60-$80):
Most Stylish: Sunrise Sensation ($199) :
Vitamin D3/K2, Zinc, C, B vitamins and Magnesium
There is solid research on the role of nutrient deficiencies in depression, and we know that insufficient D in particular is associated with SAD. A great vitamin like the Pure ONE multi (which has a methylated B complex, 2000 IU of Vitamin D, and 25 mg of Zinc), 400 mg of magnesium glycinate, and a good quality Vitamin C will cover your bases. If you are D deficient, talk to your healthcare provider about supplementing to bring your levels up, preferably D3 with Vitamin K2. Winter Bonus: these nutrients also support immune function, virus recovery and vaccine efficacy.
Herbal Mood Enrichers
We are fortunate to have co-evolved with plants, and are therefore wondrously susceptible to nervous system support from their miraculous mood-enhancing compounds. I’m a big fan of saffron extract for mood and cognitive support, especially in times of increased life stress. Silk Tree (aka Mimosa) or “Communal Happiness Bark” as it is called in Traditional Chinese Medicine, is a reliable mood booster, while holy basil and st john’s wort support frayed nerves and winter blues, especially when there is morning tiredness with evening wiredness. For SAD that appears with significant fatigue and mental fog, I use rhodiola, eleuthero, and ginseng. If you need some fast-acting support, talk to us about nutrients 5HTP and Sam-E. In the winter, my favorite combo in Neurologix (Saffron, Rosmarinic acid and B vitamins) by Integrative Therapeutics along with Farmacopia’s “Uplift” blend, featuring silk tree and rhodiola.
Exercise
We all know that exercise is great for us, but it has some special benefits for depression, and SAD in particular.
- Raises “feel good” brain chemicals–endorphins, dopamine, serotonin, brain-derived neurotrophic factor, etc
- Raises levels of fortifying hormones, like testosterone and growth hormone
- Done early in the day, and especially outdoors, helps to reset circadian rhythms
- Boosts energy levels
- Increases circulation, especially to the brain
- Enhances digestion, detoxification and elimination, which often suffer as we turn to comfort foods and reduce activity due to inclement weather and shorter days
- Acts as a “keystone” habit, making other healthy habits easier to practice.
And while I consider these to be the top 4 natural interventions for SAD, there are a few runner-up worth mentioning:
Take Care of Your Gut
Your gut produces 95% of your body’s serotonin, along with countless other messenger molecules and hormones important for mood regulation. The health of our microbiome also helps determine our emotional health. In the winter months, I have noted in my nutrition practice that we have many more “sugar holidays,” more alcohol, and more “f*ck It” feelings about eating well. We also tend to move less. All of this takes quite the toll on gut health and elimination. My go-to’s for a gentle gut reset are broth, collagen, Zenbiome Cope (“psychobiotics” plus saffron), Repairvite powder, and the Farmacopia trio of tinctures: Heal Your Gut, Gut Love Bitters, and Rest & Digest. Getting fiber from root vegetables and mushrooms is another great way to synergize with the season.
Nature therapy, CBT, Forest Bathing, Deep Dreaming
Getting outdoors (in any weather) and observing the seasons can help us feel more attuned, aligned and welcoming of changes. Embracing the dark with dream journaling (set the intention to remember your dreams, and write about whatever you remember for 5-10 minutes in the morning), lighting a candle and doing deep rest practices like yoga nidra, and lowering your cortisol levels through forest bathing can help tremendously. Lastly, cognitive behavioral therapy is an evidence-based approach to SAD that can help change your challenging associations with the season.