Holistic Treatments for Seasonal Affective Disorder

I struggle chronically with depression and anxiety, but my symptoms are never worse than when the cold, dreary, gray months of winter arrive. Seasonal affective disorder--called the "winter blues" when its symptoms are too mild to be disruptive or disabling--is a very common problem, especially for women and people with a history of depression.

Until a few years ago, my "winter blues" would sometimes leave me incapacitated. But, fortunately, after working with my health care providers and coming up with a solid holistic treatment plan, I've managed to find ways to make it through even the most bleak winters fairly unscathed. Here are five vital tips for holistically treating seasonal affective disorder.

1. Watch your nutrition-- especially your intake of iron, omega-3 fats, and vitamin D.

Our bodies naturally produce vitamin D in response to sunlight, and deficiency of this crucial vitamin is becoming much more common as we spend less and less time outdoors. In winter, many people can experience dips in vitamin D levels-- and one of the first symptoms is depression. That's why vitamin D supplements are often recommended as a primary treatment option for people fighting the winter blues.

That's not the only nutrient to consider, though. If you find yourself shivering your way through winter and unable to tolerate the cold at all, this could be a symptom of anemia, which can also lead to feelings of sluggishness and depression. Up the ante on your leafy greens, have your doctor check your iron levels at your next visit. Finally, Mayo Clinic recommends boosting your intake of omega-3 fatty acids (found most notably in fish). These fats not only improve heart health, but might improve your mental health, especially during winter.

2. Exercise, exercise, exercise!

There's no doubt about it: exercise is absolutely essential for human mental health. We're made to be active creatures, not slugs who lie on couches in heated homes. When we're not getting enough exercise, our minds automatically start to shut down and enter a mode of depression. Many doctors regard exercise as being a more effective "medicine" than even the strongest antidepressants in treating depression year-round-- so it's critical that you stay body active to fend off the blues.
In winter time, you might not be getting outside enough to exercise in the ways you ordinarily would, so depression becomes a lot more likely. Get around this by finding ways to exercise indoors. Join a local gym or fitness center, or start taking lessons in yoga or martial arts. You don't have to subject yourself to the cold to stay fit and active.

3. Surround yourself with house plants.

It might sound silly, but house plants can be one of the best treatments for seasonal affective disorder! It's no coincidence that, for hundreds of years, people have been bringing evergreen trees, holly boughs, mistletoe, and wreaths into their homes during the grayest parts of the year. We have a very primal need to see living, verdant foliage: without it, we feel lost, sad, and hopeless. Go on a shopping spree and find some bright, colorful plants to fill your home. You may be amazed by how much better you feel when you're seeing greenery every day! It's a perfect holistic solution.

4. Invest in a light therapy box.

That same instinct that leads us to surround ourselves with green plants in winter also makes us crave lights-- that must be why almost all winter holidays involve lights or candles! Light therapy for SAD used to be strongly associated with alternative medicine, but, as more and more evidence emerges about its effectiveness, it has become part of mainstream medical care. Many well-established medical centers, including Mayo Clinic, use light therapy as a first-line holistic treatment for seasonal affective disorder. It likely works by "tricking" the subconscious into believing that the days are long and sunny, so our minds don't become as clouded by the winter blues. A light therapy box, available through your health care provider or pharmacy, can provide a spectrum of light proven to improve mood and combat winter depression.

5. Use aromatherapy baths.

Warm baths with fragrant essential oils-- a combination of hydrotherapy and aromatherapy-- can help ease depressive symptoms of seasonal affective disorder. The heat from a steaming bath is a good way to cut the natural bad-mood reaction we have to chilly weather, Interestingly, a lot of the same scents we associate with the holidays have powerful antidepressant properties. Peppermint, frankincense, and rosemary oil, all of which have rich "Christmasy" smells,are great additives to a warm bath to help fight the winter blues. The University of Maryland Medical Center also notes that oils of rose, orange, bergamot, lavender and sandalwood can relieve general symptoms of depression and anxiety.

Holistic solutions for seasonal affective disorder are often the best: they help to address many of the factors that contribute to seasonal depression rather than dismissing them all as one blanket "chemical imbalance." However, holistic care doesn't mean entirely withholding conventional treatments-- it also means integrating them when necessary. If you are suffering from seasonal affective disorder, it's important to talk to your doctor about your symptoms and to comply with her treatment guidelines. Without appropriate treatment, a case of the winter blues can progress to become a disabling or even life-threatening case of depression, so it isn't wise to self-treat it without talking to your doctor. Luckily, with your doctor's guidance and a few holistic interventions, you'll probably find yourself feeling better in no time. Spring isn't as distant as it seems!