Do you start off winter ready to go dormant like the earth, full of promise of contemplation, transformation, and rebirth, only to find Seasonal Affective Disorder (SAD) rears its ugly head mid-February and you are longing for a warm, sunny day? Complementary Therapies for SAD During the Darkness of Winter
I too, struggle with SAD, which slowly begins to creep in mid to late February, so I try my best to get a jump on it before it takes over completely.
What exactly is SAD, what causes it, and what can we do about it, if anything? SAD, or winter funk, is more common than you might think, affecting more than 10,000,000 cases each and every year (1). This affliction is quite similar to depression but is expected like clockwork, in the deep depths of the winter months. The cause is the lack of sunlight, and the symptoms include but are not limited to:
- Decreased physical activity
- Difficulty concentrating
- Feelings of hopelessness and sadness
- Fatigue/Low energy
- Increased appetite or cravings for sweet or starchy foods
- Irritability
- Not feeling rested in the morning
- Possible thoughts of suicide
- Weight gain
How does this look in real life? For me, as the repeat grey cloudy days begin to roll in, I know my symptoms are on their way. Next, I begin to notice that many things bother me that normally wouldn’t, or everything gets assigned a catastrophic level of stress, demanding my attention. Lastly, my typical self-care routine begins to falter and staying on top of it increasingly difficult.
If you have these symptoms that tend to pop up the same time of year, you may be dealing with a case of SAD. Sometimes the symptoms are minor, other times they are more serious. If this is the case for you, please seek the advice of your Healthcare Provider.
What can be done?
Trust Vitamin D
I have learned over the years, that the earlier I begin to take my trusty vitamin d, the longer it will take for my symptoms to increase. Why vitamin d? The sun is our friend. Research suggests that up to 85% of people could be deficient in vitamin D without knowing it… leaving them with less-than-optimal health. Vitamin D is responsible for the regulation of over 2,000 genes in your body! But does low vitamin D levels correlate with increased SAD symptoms? The results are a bit mixed, but I believe it is a correlation worth considering based on the following studies:
Vitamin D deficiency, depression linked in UGA-led international study. (2017, December 12).
and
Brown, J. (2018, October 10). Should everyone be taking vitamin D?
Before taking massive doses of vitamin d, I recommend getting your levels tested. Otherwise, you can safely take the upper levels of intake found here on Web, MD.
Let the Light Shine In
The next thing I do is find a semi-permanent spot for my light box until spring arrives. Light therapy has been shown to greatly reduce the symptoms of SAD, by nearly all that use it (Light therapy can be used for all types of depression and insomnia) (2).
The theory behind light therapy is that it helps to produce the serotonin that the warm sunshine provides us, which is our feel-good hormone. Deprivation of serotonin has widespread effects on our mood and behavior and sitting in front of a light box can really be of great benefit.
It is important to use a full-spectrum light like those linked below (affiliate links)
Look to the Beautiful Yellow Flower
If your SAD is mild to moderate, an herbal remedy that could be very effective for you is St. John’s Wort. If you look at studies of 20 years ago, the evidence was questionable, but a most recent meta-analysis published in 2017 showed that St. John’s Wort is comparable to SSRI’s in cases of mild to moderate depression (3). How does it work? The major components in the plant include hypericin, pseudohypericin, and hyperforin, which work synergistically to increase the activity of brain chemicals such as serotonin and noradrenaline improving overall mood.
St. John’s Wort can be purchased in a capsule or tea form, but my recommendation is in a tincture. I recommend this tincture from Above and Below Apothecary.
*St. John’s Wort can possibly interact with oral contraceptives, anti-seizure medications, and anticoagulants, please do your research.
Highlighted Essential Oils
There are a number of essential oils that can assist during the gloomy grey days of winter. If you have something that works quite well for you stick with it, but if you need a few ideas, these are my top 3 recommendations.
Cardamom
Cardamom is incredibly soothing and nurturing during times of sadness and depression. This oil is also beneficial for the worrier type personality to find stillness from the seemingly endless mind chatter (4). Cardamom blends beautifully with a number of essential oils for our mental wellness including Lemon, Orange, and Rose.
Lemon
Lemon essential oil has been shown to be effective for seasonal affective disorder (SAD) as well (5). An exciting study published in 2016 showed that bright light therapy combined with aromatherapy inhalation was more beneficial than either one alone for treatment for depression, anxiety, and stress (6). Lemon essential oil blends quite well with Bergamot and Lavender, both of which are beneficial for our emotional state.
Bergamot
My third recommendation for SAD and other cases of mild to moderate depression is Bergamot essential oil. With a warm citrusy and fruity aroma, Bergamot has been studied extensively for its ability to uplift our outlook on those dreary days and is very beneficial for emotional and mental fatigue (7). Bergamot essential oil blends well with clary sage, jasmine, orange, and sandalwood, all beneficial for emotional healing.
This blend is from my most recent book, Emotional Healing with Essential Oils, called Silver Lining Diffuser Blend, formulated specifically for SAD.
4 drops lemon
3 drops mandarin red
2 drops bergamot
1 drop jasmine
Place the appropriate drops essential oils into your favorite diffuser, based on manufacturer instructions. Follow safe diffusing guidelines.
For 99 other applications and remedies for your emotional health, grab your copy today!
I hope that a few of these suggestions resonate with you, sending you all abundant health & happiness…and a lot of sunshine.
Please note that I am not a medical practitioner. The content of this website is provided for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice. Do not use the information on this website for diagnosing or treating any medical or health condition. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. By using this website, you assume full responsibility and liability for your own actions.
References
(1) Seasonal Affective Disorder. (n.d.). Retrieved from https://www.psychologytoday.com/us/conditions/seasonal-affective-disorder
(2) Light therapy. (2017, February 8). Retrieved from https://www.mayoclinic.org/tests-procedures/light-therapy/about/pac-20384604
(3) Ng, Q. X., Venkatanarayanan, N., & Ho, C. Y. X. (2017). Clinical use of Hypericum perforatum (St Johns wort) in depression: A meta-analysis. Journal of Affective Disorders, 210, 211–221. doi: 10.1016/j.jad.2016.12.048
(4) Shutes, J., & McLaughlin, S. (2018, August 21). Cardamom: Queen of Spices. Retrieved from https://aromaticstudies.com/cardamom-queen-of-spices/
(5) Komiya, M., Takeuchi, T., & Harada, E. (2006). Lemon oil vapor causes an anti-stress effect via modulating the 5-HT and DA activities in mice. Behavioural Brain Research, 172(2), 240–249. doi: 10.1016/j.bbr.2006.05.006
(6) Dong, S., & Jacob, T. J. (2016). Combined non-adaptive light and smell stimuli lowered blood pressure, reduced heart rate and reduced negative affect. Physiology & Behavior, 156, 94–105. doi: 10.1016/j.physbeh.2016.01.013
(7) Watanabe, E., Kuchta, K., Kimura, M., Rauwald, H. W., Kamei, T., & Imanishi, J. (2015). Effects of Bergamot (Citrus bergamia(Risso) Wright & Arn.) Essential Oil Aromatherapy on Mood States, Parasympathetic Nervous System Activity, and Salivary Cortisol Levels in 41 Healthy Females. Complementary Medicine Research, 22(1), 43–49. doi: 10.1159/000380989
