Seasonal depression affects about half a million Americans per year, and most don’t realize natural remedies can provide fast and effective relief.
Do you feel your energy levels dip once summer is over and winter has set in?
Do you find yourself unmotivated and not wanting to leave the house or get out of your pj's when the sun disappears?
You’ve probably noticed you feel more yourself during the summer when the sun is out from the early morning to the late evening. But you feel less like yourself in the winter when the sun is limited.
If that’s the case, you may be suffering from the winter blues.
What Are the Winter Blues?
There are several levels of seasonal depression, and it’s crucial to identify where you fall.
First, it’s essential to understand that seasonal depression is a type of depression that comes and goes with the seasons. It usually starts in the fall, gets worse in the winter and typically ends sometime in spring.
You may have the winter blues if you’re:
- Just feeling a little down
- A little more tired than usual
- Sleeping in some days
- Hunkering down and watching Netflix most nights (rather than going out)
- Putting off getting together with friends
The key to overcoming the winter blues is still seeing people like friends and family (even if it’s not a lot) and still enjoying life. You’re able to smile, laugh and you’re generally happy. If you’re unsure whether you have the winter blues, here are some signs you may experience if you have it.
Symptoms of Winter Blues:
- Mild decrease in energy (sleeping in, going to bed earlier, a nap during the day)
- Mild weight gain or weight loss
- Feelings of sadness
- Abrupt lifestyle changes
But if it becomes more serious, where you’re falling into a deep state of depression and not interested in anything anymore, you may have seasonal affective disorder, also known as SAD.
What Is Seasonal Affective Disorder (SAD)
Seasonal affective disorder is a type of clinical depression that follows the same patterns as the winter blues. It mostly comes in the fall, hits hard in the winter and disappears sometime in the spring.
It starts to affect your quality of life. The way you think, the way you feel and how you interact with others.
Half a million Americans suffer from SAD, and most of them are in the northern regions. Did you know three out of four people with seasonal affective disorder are women? There aren’t enough studies to explain why, but I’m guessing it has a lot to do with hormones.
This type of depression is found less often in areas of the world that get plenty of sunshine all year round. Sometimes an individual has never suffered from seasonal depression, but after moving to a new location, they experience it.
Let’s get into the symptoms of SAD to recognize whether you have it or not.
Symptoms of SAD:
- Drastic decrease in energy
- Trouble sleeping through the night
- Major appetite changes
- Noticeable weight gain/loss
- Loss of interest in activities
- Depressive thoughts and feelings
- Difficulty concentrating
- Loss of sex drive
- Anxiety and restlessness
- May require medication or professional therapy
The tell-tale sign of SAD is when those deep depressive thoughts and feelings start, and you lose interest in things and people you love.
How to Naturally Ease Seasonal Depression (Winter Blues & SAD)
Whether you’re suffering from the mild side of seasonal depression with the winter blues or you’re on the more severe side with SAD, here are a few ways you can help ease those symptoms naturally.
If you’re interested in seeing a doctor, they require you to go through two years of this seasonal depression before they’ll officially diagnose you. So if you’d like medical help, but have to wait to be diagnosed, here are some natural ways to ease your depression.
These methods can also work wonderfully in conjunction with therapy and/or medicine.
They're natural, safe and effective ways to help ease your depression.
1. Light Therapy
If you realize you’re in the sun way less in the winter than in the summer, welcome to the club.
In most areas where it’s cold in the winter, it’s not always enjoyable to go for a walk or expose your skin to the sun – if it's even shining at all.
The sun is the best source of vitamin D, which is essential in regulating your circadian rhythm. Your circadian rhythm is your sleep-wake pattern in a 24-hour day. There are certain hormones that are activated by vitamin D, either keeping you alert or drawing you to sleep.
Light therapy can make sure that you’re receiving enough vitamin D even if you’re not outside, which in turn helps regulate sleep patterns, hormone levels, energy levels, and even appetite, which all influence your state of mind.
2. Keep Moving
I know, I know. Nothing sounds worse than a long walk outside in 20-degree weather. Brrr. If you’re anything like me, you’re not crazy about being cold. I’d rather keep my sweats on and snuggle on the couch in front of the fire.
Unfortunately, that’s not always best for your body and health.
Regular exercise has been proven to help with all types of depression – there’s no debate there. Keeping your body moving also increases blood circulation, boosts feel-good chemicals and regulates hormones.
Don’t go crazy here. It’s more about consistency than how hard you’re hitting the gym. Walk on a treadmill, take a yoga class or choose the stairs instead of the elevator. Just get moving and keep moving when you can.
3. Boost Your Immune System
If you’re feeling the winter blues at any level, chances are your vitamins, minerals and antioxidant levels have decreased.
There’s nothing worse than getting sick on top of dealing with this type of depression. No, thank you. Try giving your mood a lift by boosting your immune system naturally with Organic Elderberry Syrup.
You can expect a powerful punch of antioxidants, vitamins, minerals and flavonoids in every spoonful.
Add it to your daily routine and see for yourself how something so simple can drastically impact your life.
4. Supplement Vitamin D
Lack of vitamin D, also known as the sunshine vitamin, has been directly linked to depression. Studies have shown that those affected by SAD have deficient vitamin D levels.
Talk to your doctor about testing your levels to determine the dosage you should supplement.
Always look for D3 and try to stick with clean and natural ingredients. My recommendation is the Ancient Nutrition Fermented Vitamin D. It features fermented vitamin K, which aids in absorption along with probiotic-fermented vitamin D. It also contains organic astragalus root extract, which is an adaptogen and is hailed as an overall health supporter.
Read more about the benefits & dosage of vitamin D here.
5. Eat Real Food
Nutrition is powerful, and it can make or break your health. There’s no nice way to skirt around that fact. It’s the truth. So eating real foods vs. processed foods can make a huge difference in your life, especially when it comes to depression and mood disorders.
Eat real foods, such as nuts, seeds, organic meats, whole grains, leafy greens, veggies and fruits.
Try to stay away from anything processed, conventional meats, pesticide-laden fruits and veggies and sugar.
You’ll immediately feel a difference when you clean up your eating habits. Check out the top immune-boosting foods I recommend in this blog.
6. Use Essential Oils
This review published by the Yale Journal of Biology and Medicine indicates that essential oils can help lessen symptoms of depression and other issues, such as anxiety and sleep problems.
Essential oils can influence areas of your brain that control your mood, circadian rhythm and appetite.
Essential oils could be a safe and effective way to improve your overall mental health and well-being — especially if you pair them with calming activities such as a warm bath or while you’re sleeping.
The hardest part about buying essential oils is finding a trustworthy brand. My essential oil rollers are 100% pure and therapeutic grade for your health and happiness. They’re sourced by nature — all blends are designed to promote a balanced and healthy lifestyle.
They're also perfect for at home or on the go!
7. Talk to Someone
It’s always important to open up to someone when you’re going through any struggle in life, but it’s especially important when dealing with depression.
Talk to a trusted friend, let them know where you’re at, and ask them if they’ll regularly check on you and encourage you if they see anything alarming. Sometimes, a good friend is just what you need through times like this.
Someone to force you into a girls' night or pop over to your place with popcorn and a movie if they notice you’ve been down.
If opening up to someone around you doesn’t seem to be helping, consider talking to a professional. Whether you decide to see a doctor or a therapist, we commend you for taking the steps needed to make sure you’re healthy and living life to the fullest.
Start Feeling Better Today
Winter can be tough, especially since the holidays have ended and it feels gloomy and dark. Seasonal depression affects a lot of us, myself included. My hope is that you find relief naturally with these safe remedies.
Want to learn more about how to build your immune system naturally?
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