Understanding Seasonal Affective Disorder (SAD): Why winter feels heavy and how to find light

As the days grow shorter and the nights longer, it’s not uncommon to feel a shift in mood or energy. For some, this seasonal change can bring more than just a desire to hibernate – it can lead to feelings of deep fatigue, low mood, and an overall sense of heaviness. This is often referred to as Seasonal Affective Disorder (SAD), a condition that affects millions of people during the darker months.

But why does SAD happen, and what can we do to support ourselves during this time? Let’s dive into the science, and explore how herbs and small lifestyle changes can help.

What is SAD?

Seasonal Affective Disorder is a type of depression linked to the changing seasons, most commonly beginning in late autumn and lasting through winter. While it’s normal to feel a little slower during the colder months, SAD is more intense, often marked by:

• Persistent low energy
• Difficulty concentrating
• Cravings for carbohydrates or comfort foods
• Oversleeping but still feeling tired
• Feelings of sadness, irritability, or hopelessness

SAD is thought to stem from reduced exposure to sunlight, which can disrupt our internal body clock (circadian rhythm) and lower serotonin levels, a hormone that helps regulate mood.

How to recognise the signs

If you’re experiencing more than just a touch of the “winter blues,” it’s worth taking note. SAD can feel isolating, but recognising the signs is the first step toward finding relief.

Ask yourself:

• Do I feel significantly more tired or low-energy than usual?
• Has my mood shifted noticeably since the darker days began?
• Am I craving foods or sleeping more than normal without feeling better for it?

If the answer to any of these is yes, know that you’re not alone – and there are gentle, supportive ways to care for yourself through this season.

Herbal allies for SAD

Nature offers a beautiful array of plants that can support mood, energy, and overall well-being during winter. Here are a few of my favourites:

• St. John’s Wort (Hypericum perforatum): Known as a “sunshine herb,” St. John’s Wort has been traditionally used to support mild to moderate depression. It’s thought to work by increasing serotonin levels, but it’s important to check for interactions if you’re taking medications.
• Lemon balm (Melissa officinalis): This calming herb gently uplifts the mood and soothes anxiety, making it perfect for easing restlessness or winter gloom.
• Ashwagandha (Withania somnifera): An adaptogen that helps the body cope with stress, ashwagandha can support energy levels without overstimulation.
• Rosemary (Salvia rosmarinus): A stimulating herb that increases circulation and mental clarity – perfect for foggy winter mornings. Low dose only and avoid in high blood pressure.

These herbs can be taken as teas, tinctures, or capsules, depending on your preference. Always consult with a herbal practitioner if you’re unsure about dosage or possible interactions.

Lifestyle tips for seasonal wellbeing

Alongside herbs, small changes in your daily routine can make a world of difference:

• Catch the light: Natural sunlight is one of the best remedies for SAD. Step outside in the morning or around noon, even if it’s cloudy. A light therapy lamp can also help if outdoor exposure isn’t possible.
• Move gently: Exercise boosts endorphins, which help improve mood. A brisk walk, yoga, or even dancing in your kitchen can work wonders.
• Stay connected: It’s easy to retreat during winter, but staying in touch with friends and loved ones can lift your spirits and remind you that you’re not alone.
• Eat for energy: Focus on whole foods rich in nutrients, such as leafy greens, root vegetables, nuts, and seeds. Avoid excessive sugar or processed carbs, which can lead to energy crashes.
• Create rituals: Small acts of care – like brewing a warming herbal tea or lighting a candle – can ground you and bring moments of joy to even the darkest days.

A restful winter is a healing winter

If there’s one thing winter teaches us, it’s the value of slowing down. While SAD can feel overwhelming, it’s also an opportunity to listen deeply to your body and give it the care it needs. Remember, you’re not alone in this. By honouring the rhythm of the season, leaning on nature’s allies, and seeking light in small ways, you can find balance and resilience through the darker months.

Want to learn more? Join the Academy this season – more information can be found here: https://craftyherbalistacademy.com/accredited-herbal-immersion-course/