Herbal & Lifestyle Support for Seasonal Affective Disorder (SAD) (An Update)
Image by Kathy McCabe and Copilot
‘Tis the season, and I thought it was a good time to post an update about how the gray days of winter can affect us. My original blog post is here.
As the days grow shorter and darker, many experience the emotional dip known as Seasonal Affective Disorder (SAD)—a form of mild to moderate depression linked to reduced sunlight, disrupted circadian rhythms, and lower serotonin levels. Herbal remedies offer gentle, effective support, especially when paired with lifestyle shifts that honor the season’s rhythm.
Herbal Allies for Winter Blues
These herbs can be blended into teas, tinctures, or capsules to support mood, energy, and emotional resilience:
| Herb | Action | Best Use |
|---|---|---|
| St. John’s Wort | Uplifts mood, supports serotonin | Capsule or tincture (monitor interactions) |
| Rhodiola Rosea | Energizes, reduces fatigue | Morning tea or capsule |
| Lemon Balm | Calms anxiety, lifts spirits | Tea or glycerite |
| Lavender | Soothes nervous tension | Tea, bath, or aromatherapy |
| Holy Basil (Tulsi) | Adaptogenic, balances stress | Daily infusion or capsule |
| Saffron | Brightens mood, supports neurotransmitters | Capsule (15–30 mg/day) |
| Chamomile & Passionflower | Aids sleep, eases restlessness | Evening tea blend |
Note: St. John’s Wort may interact with medications. Consult a healthcare provider before use.
Lifestyle Strategies to Brighten Winter Days
Herbs work best when woven into a supportive daily rhythm. Here are evidence-based lifestyle practices to enhance their effects:
Morning Rituals
- Light Therapy: Use a 10,000 lux light box for 20–30 minutes within an hour of waking.
- Movement: Gentle stretching, yoga, or a brisk walk outdoors—even on cloudy days—stimulates endorphins.
- Herbal Tea Ritual: Start your day with Rhodiola or Holy Basil to energize and uplift.
♀️ Midday Mood Boosters
- Sunlight Breaks: Step outside during peak daylight hours to reset your circadian rhythm.
- Aromatherapy: Diffuse Bergamot, Sweet Orange, or Rosemary to enhance focus and mood.
- Nourishing Meals: Include omega-3s (flax, walnuts, salmon), fermented foods, and warming spices like turmeric and cinnamon.
Evening Wind-Down
- Digital Sunset: Dim screens and lights after 8 PM to support melatonin production.
- Herbal Sleep Support: Sip a calming blend of Chamomile, Lavender, and Lemon Balm.
- Journaling or Gratitude Practice: Reflecting on small joys can shift perspective and reduce rumination.
Winter Uplift Tea Blend
A comforting herbal infusion to brighten mood and ease emotional heaviness
Ingredients (per cup)
- 1 tsp Holy Basil (Tulsi) – Adaptogenic and uplifting, supports emotional resilience
- 1 tsp Lemon Balm – Calms anxiety and gently lifts mood
- ½ tsp Rose petals – Heart-opening and soothing, adds floral warmth
- ½ tsp Lavender – Relieves tension and promotes tranquility
- Pinch of Saffron threads – Brightens mood and supports serotonin (optional but powerful)
- Optional: 1 slice fresh orange peel – Adds citrusy brightness and mild bitterness for digestive support
Preparation
- Combine herbs in a teapot or infuser.
- Pour 8 oz of just-boiled water over the blend.
- Cover and steep for 7–10 minutes.
- Strain and enjoy warm, ideally in the morning or early afternoon.
Suggested Ritual
Sip this tea during your morning light therapy or journaling session. Pair with gentle movement (like stretching or a short walk) to enhance circulation and mood.
Storage Tips
- Store dried herbs in airtight glass jars away from light and moisture.
- Use within 6–12 months for optimal potency.
Be well, and remember, you’re not alone. If you or someone you know is having depressive thoughts and needs help, please reach out to a mental health professional immediately.
Kathy, Hilltop Herb Woman 🙂
Kathy is an herbalist/naturopathy practitioner who is constantly researching to expand her knowledge. She came to herbalism after her migraine medicine was suddenly removed from the market and she had to find something new. After discovering the magic of herbs she’s never looked back. She is accredited by the International Practitioners of Holistic Medicine (IPHM) and is an Associate Member of the American Herbalist Guild.