As autumn departs and the days grow shorter, something shifts for many people. The energy that came so easily in summer begins to wane. The mood dips. Getting out of bed in the dark mornings becomes harder.
There is a pull toward carbohydrates and comfort foods, a heaviness, a withdrawal, a sense of the light going out of things, quite literally. For some, this is a mild case of the winter blues.
For others, it is something more significant, Seasonal Affective Disorder, a form of depression that arrives with the darker months and lifts with the return of spring, affecting mood, energy, sleep, appetite, and quality of life in ways that can be genuinely difficult.
Seasonal Affective Disorder, and the milder seasonal mood changes that many more people experience, are real and physiological, connected to the reduction in light during the darker months and its effects on our biology, our circadian rhythms, our neurotransmitters, our vitamin D, and more.
And while these seasonal changes can be difficult, there is a great deal that can be done to support mood, energy, and wellbeing through the darker months.
At Healing4Soul Wellness Center, we help our patients support their mood and wellbeing through the seasons. This article explores natural support for mood and Seasonal Affective Disorder through the darker months.
Please note, this article is educational. Depression, including SAD, can be serious. If you are experiencing significant depression, thoughts of self-harm, or symptoms that affect your ability to function, please reach out to a mental health professional or your healthcare provider. The approaches here are supportive and complement appropriate care.
Understanding Seasonal Affective Disorder and Seasonal Mood Changes
Seasonal Affective Disorder (SAD) is a form of depression that follows a seasonal pattern, typically arriving in the fall and winter (as the days shorten) and lifting in the spring. It is related to the reduction in natural light during the darker months and its effects on our biology.
The spectrum of seasonal mood changes:
Seasonal mood changes exist on a spectrum. At the milder end are the winter blues, subtle dips in mood, energy, and motivation that many people experience. At the more significant end is SAD, a form of clinical depression with a seasonal pattern. Understanding this spectrum helps, as many people experience some degree of seasonal mood change even if they do not have full SAD.
Common symptoms of SAD and seasonal mood changes:
- Low mood, sadness, or depression
- Low energy and fatigue
- Difficulty waking and getting going, particularly in dark mornings
- Increased sleep and difficulty getting out of bed
- Cravings for carbohydrates and comfort foods
- Weight gain
- Difficulty concentrating
- Withdrawal and reduced motivation
- Loss of interest and enjoyment
- A sense of heaviness
How the darker months affect us:
The reduction in natural light during the darker months affects our biology in several ways. It disrupts our circadian rhythm (our internal clock). It affects the production of serotonin (involved in mood) and melatonin (involved in sleep and the sleep-wake cycle). It reduces vitamin D production. And these biological effects contribute to the mood, energy, sleep, and appetite changes of SAD.
The Factors Behind Seasonal Mood Changes
Understanding the factors involved guides natural support.
Reduced light and circadian rhythm:
The reduction in natural light, particularly bright morning light, disrupts the circadian rhythm and the biological processes it governs. This is central to SAD, and supporting light exposure and circadian rhythm is a key intervention.
Serotonin:
Light affects serotonin, the neurotransmitter involved in mood, and reduced light is associated with reduced serotonin activity, contributing to the low mood of SAD. Supporting serotonin is relevant.
Melatonin and the sleep-wake cycle:
The reduced and shifted light affects melatonin and the sleep-wake cycle, contributing to the sleep changes, difficulty waking, and disrupted rhythm of SAD.
Vitamin D:
The dramatic reduction in vitamin D production during the darker months (due to reduced sunlight) is relevant, as vitamin D is involved in mood and its deficiency is associated with depression. Supporting vitamin D is important.
Neurotransmitter balance:
Beyond serotonin, the balance of neurotransmitters involved in mood, motivation, and wellbeing is relevant, and supporting neurotransmitter balance supports mood.
Blood sugar:
Blood sugar balance affects mood and energy, and the carbohydrate cravings of SAD can lead to blood sugar swings that further affect mood. Supporting stable blood sugar supports mood and energy.
The gut-brain connection:
Given the gut-brain axis, gut health influences mood, and supporting gut health supports the gut-brain connection relevant to mood.
Overall health and lifestyle:
Movement, connection, stress, and overall health all influence mood and how we weather the seasonal changes.
The Foundational Role of Light
Because reduced light is so central to SAD, supporting light exposure is one of the most important and effective interventions, and deserves particular emphasis.
Bright light exposure:
Getting bright light exposure, particularly in the morning, helps regulate the circadian rhythm and supports mood. This can come from:
Natural light:
Getting outside in natural daylight, particularly in the morning, even on cloudy days (outdoor light is far brighter than indoor light). Morning outdoor light is particularly valuable. Making an effort to get outside during daylight hours, despite the cold and the pull to stay in, is genuinely supportive.
Light therapy:
Light therapy, using a light therapy box (typically 10,000 lux) for a period each morning, is one of the most evidence-supported treatments for SAD. Light therapy boxes are designed for this purpose and can be genuinely effective for seasonal mood changes. Using light therapy, particularly in the morning, supports the circadian rhythm and mood.
Maximizing light in the home:
Opening curtains, sitting near windows, and maximizing natural light in the home supports light exposure.
Dawn simulation:
Dawn simulators (lights that gradually brighten to simulate sunrise) can help with the difficulty waking in dark mornings.
Supporting light exposure is foundational to addressing SAD, and for many people, it is one of the most impactful interventions.
Nutritional Support for Mood and Seasonal Wellbeing
For all supplements mentioned below, visit our online store at store.healing4soul.com to find your recommended products.
Vitamin D3 with K2
Given the dramatic reduction in vitamin D during the darker months and its connection to mood, vitamin D is one of the most important supplements for seasonal mood support. Optimizing vitamin D through the darker months supports mood and overall health. Vitamin D is one of our most recommended supports for seasonal wellbeing, ideally optimized based on assessment.
Omega-3 Fatty Acids
Supporting brain health and mood, omega-3s (particularly EPA) have been studied for mood and support the brain and mood. Omega-3s are foundational for mood support.
Magnesium
Supporting the nervous system, mood, sleep, and stress resilience, magnesium is broadly supportive for mood and wellbeing, and is often depleted.
B Vitamins
Supporting the nervous system, mood, energy, and neurotransmitter production, B vitamins (particularly B12, folate, and B6) are important for mood. Certain B vitamins are involved in neurotransmitter production and methylation relevant to mood.
5-HTP
A precursor to serotonin, 5-HTP supports serotonin production, relevant to the reduced serotonin activity of SAD. 5-HTP can support mood, used appropriately (and not combined with certain medications, so guidance is important).
L-Theanine
Supporting calm and a positive, balanced state, L-theanine supports mood and calm.
SAMe
Supporting mood, SAMe has been studied for mood support and may be valuable (used appropriately and with guidance).
Vitamin C and Antioxidants
Supporting the adrenals, immune function, and overall health, relevant to weathering the season.
Probiotics and Gut Support
Given the gut-brain connection, supporting gut health supports mood through the gut-brain axis.
Herbal Support for Mood and Seasonal Wellbeing
For all herbal support mentioned below, visit our online store at store.healing4soul.com to find your recommended products.
St. John’s Wort
One of the most well-known and studied herbs for mood, St. John’s Wort has research support for mild to moderate depression and is traditionally used for mood support, including seasonal mood changes. Important note: St. John’s Wort interacts with many medications (including antidepressants, birth control, and others), so it must be used with appropriate guidance and not combined with certain medications.
Rhodiola
An adaptogen that supports mood, energy, mental clarity, and stress resilience, rhodiola is particularly valuable for the low energy and fatigue of SAD, supporting energy and mood.
Saffron
An herb with research support for mood, saffron has been studied for depression with beneficial results and is a valued herb for mood support.
Ashwagandha
An adaptogen supporting stress resilience, mood, and the nervous system, ashwagandha supports the stress and mood dimensions.
Lemon Balm
A gentle, mood-supporting, calming herb that eases low mood and supports a positive state.
Holy Basil (Tulsi)
An adaptogen supporting mood, stress resilience, and a sense of calm and clarity.
Lavender
Supporting mood and calm, lavender is valued for supporting a positive, calm state.
Homeopathic Remedies for Seasonal Mood
For all homeopathic remedies mentioned below, visit our online store at store.healing4soul.com/remedies to find your recommended products.
Homeopathy offers individualized support for mood, with remedies selected based on the person’s complete picture. Some remedies that may be relevant for seasonal mood changes include:
Aurum Metallicum
For low mood and depression with heaviness, a sense of gloom, and a serious, weighed-down quality, Aurum is an important remedy for depression with these features (constitutional, guided by a practitioner).
Sepia
For low mood with a sense of being worn out, indifferent (including toward loved ones), fatigued, and wanting to be alone, often with a hormonal connection and improved by vigorous exercise, Sepia addresses low mood with these features. Sepia is a frequently indicated remedy, particularly for women.
Pulsatilla
For low mood with tearfulness, a desire for comfort and company, and changeable moods, in the gentle, emotional type, better in fresh air, Pulsatilla addresses mood with these features.
Natrum Muriaticum
For low mood connected to grief and emotional containment, in those who internalize their feelings and may withdraw, wanting to be alone with their sadness, Natrum Mur addresses low mood with these features.
Ignatia
For low mood connected to grief and emotional causes, with sighing and emotional sensitivity, Ignatia addresses grief-related low mood.
Phosphoricum Acidum
For low mood with apathy, exhaustion, and a sense of being emptied out and depleted, particularly with fatigue, Phosphoric Acid addresses low mood with depletion.
Kali Phosphoricum
For low mood with nervous exhaustion and fatigue, Kali Phos addresses mood with depletion and exhaustion.
Lycopodium
For low mood with a lack of confidence and anxiety, in the constitutional Lycopodium picture.
Cimicifuga
For low mood with a sense of gloom, sometimes with a hormonal connection, Cimicifuga addresses mood with these features.
Constitutional homeopathic treatment offers individualized support for mood and emotional wellbeing, guided by a knowledgeable practitioner.
Lifestyle Support for Weathering the Darker Months
Beyond light, nutrition, and remedies, lifestyle practices are central to supporting mood and wellbeing through the darker months.
Movement and exercise:
Regular physical activity is genuinely one of the most effective supports for mood, and it is particularly important during the darker months. Exercise supports mood, energy, and wellbeing. Movement, particularly outdoors in daylight, combines the benefits of exercise and light. Even when motivation is low (as it tends to be with SAD), gentle movement helps.
Getting outside:
Getting outside in daylight, despite the cold and the pull to stay in, combines light exposure, movement, and often nature, all supportive of mood. Making this a priority is genuinely helpful.
Connection:
Social connection supports mood, and the tendency to withdraw during the darker months can worsen low mood. Maintaining connection, even when the pull is to withdraw, supports wellbeing.
Supporting sleep and rhythm:
Supporting a healthy sleep-wake rhythm, with consistent times, morning light, and good sleep practices, supports the circadian rhythm and mood. The difficulty waking and increased sleep of SAD benefit from supporting a regular rhythm and morning light.
Managing stress:
Managing stress supports mood and resilience through the season.
Nourishing activities and self-care:
Engaging in nourishing, enjoyable activities, and practicing self-care through the darker months, supports mood and wellbeing.
Embracing the season:
While supporting mood, there is also value in embracing the natural rhythm of the season, the invitation to rest, reflect, and turn inward, finding the gifts in the quieter, darker months rather than only fighting against them.
Dietary Approach to Mood and Seasonal Wellbeing
Emphasize:
- Whole, nourishing foods that support stable blood sugar and mood
- Protein, which provides the building blocks for neurotransmitters
- Omega-3 rich foods for brain and mood support
- Complex carbohydrates (rather than refined), which support serotonin and provide steady energy
- Colorful vegetables and fruits rich in mood-supporting nutrients
- Foods that support gut health, given the gut-brain connection
- Foods rich in the nutrients that support mood (magnesium, B vitamins, and others)
Minimize:
- Refined sugar and refined carbohydrates, which cause blood sugar swings that worsen mood and energy (and the SAD carbohydrate cravings can lead to overconsumption of these, worsening the cycle)
- Excess processed foods
- Excess alcohol, which is a depressant and affects mood and sleep
- Skipping meals, which destabilizes blood sugar and mood
Carbohydrate consideration:
The carbohydrate cravings of SAD are thought to relate to serotonin, but reaching for refined carbohydrates and sugar leads to blood sugar swings that worsen mood and energy. Choosing complex carbohydrates and balanced meals satisfies the need while supporting stable blood sugar and mood.
Finding Light in the Darker Months
The darker months can be genuinely difficult for mood, energy, and wellbeing, but there is a great deal that can be done to support ourselves through them.
By prioritizing light exposure (through natural light and light therapy), supporting vitamin D and mood-supporting nutrients, staying active and connected, supporting the circadian rhythm and sleep, and using targeted natural and homeopathic support, we can support our mood and wellbeing through even the darkest months.
For those with significant SAD or depression, this natural support works alongside appropriate professional care, and reaching out for support is important. For the many who experience milder seasonal mood changes, these approaches can make a meaningful difference in how they weather the season.
At Healing4Soul Wellness Center, we help our patients support their mood and wellbeing through the seasons, finding light and vitality even in the darker months, through our comprehensive, natural approach.
Support your mood and find light through the darker months. Let us help you weather the season with vitality.
Call us at (800) 669-0358 | Visit us at www.healing4soul.com | Email us at info@healing4soul.com
Please note, this article is educational. Depression, including SAD, can be serious. If you are experiencing significant depression, thoughts of self-harm, or symptoms affecting your ability to function, please reach out to a mental health professional or your healthcare provider.
If you are in crisis, please contact a crisis line or emergency services. The approaches here are supportive and complement appropriate professional care.