15 Holistic Ways to Manage Seasonal Depression

Photo by cottonbro studio

As the days grow shorter and the temperatures drop, it’s normal to notice a shift in your mood and energy levels. However, for some, this slump goes beyond the winter blues and becomes seasonal depression, a type of mood disorder linked to light and weather changes. While traditional treatments like therapy are effective, holistic approaches can also be powerful tools for managing these feelings. 

What is Seasonal Depression?

Seasonal Affective Disorder (SAD) — often called seasonal depression — is a type of depression that occurs at specific times of the year, usually during the fall and winter months. It's closely linked to the reduced daylight hours and colder weather that disrupt the body’s internal clock, or circadian rhythm. This disruption can lead to a drop in serotonin, a brain chemical that affects mood, as well as a melatonin imbalance, which regulates sleep. People with SAD often experience symptoms including:

• Persistent sadness
• Low energy
• Difficulty concentrating
• Changes in appetite
• Increased need for sleep

SAD isn’t just a mild case of the “winter blues.” For those affected, it can significantly impact daily life, making it harder to work, maintain relationships or engage in regular activities. While it most commonly occurs during darker months, a less common form of SAD — known as summer-pattern SAD — can arise during the spring and summer.

Women and individuals living in the northern hemisphere with longer winters are at a greater risk of developing this condition. However, with awareness and the right tools, you can effectively manage seasonal depression.

15 Holistic Approaches to Dealing With Seasonal Depression

Seasonal depression can cast a shadow over your mood and energy during the darker months, but there are natural methods to help you feel better. Here’s how to start brightening your days.

1. Brighten Your Days With Light Therapy

Invest in a high-quality light therapy lamp that mimics natural sunlight. Spending 20-30 minutes in front of the light each morning can help regulate your circadian rhythm and boost your mood. Set it up at your desk or in your favorite morning spot to make it part of your routine.

2. Move Your Body Daily

Exercise is a proven mood booster — and it doesn’t need to be intense. Gentle yoga, a brisk walk in the fresh air or even a quick dance session can release mood-boosting endorphins and combat sluggishness. Outdoor exercise is especially beneficial, as exposure to daylight — even on cloudy days — can improve your symptoms. 

3. Nourish Your Body With Mood-Boosting Foods

What you eat can directly impact your mood. Focus on a diet rich in omega-3 fatty acids, vitamin D and complex carbs to stabilize blood sugar and energy levels. Avoid sugary snacks and excessive caffeine, as these can cause mood swings. The following foods are great sources of vitamin D:

• Salmon
• Walnuts
• Flaxseeds
• Egg yolks
• Mushrooms
• Fortified milk and cereals
• Mackerel

4. Harness the Power of Aromatherapy

Certain essential oils like lavender, bergamot and citrus oils can reduce stress and uplift your spirits. Diffuse these oils in your home, add a few drops to your bath or use them in a roll-on applicator for moments of calm.

5. Brighten Up Your Space

Transforming your home into a light-filled sanctuary can make a big difference in combating the effects of seasonal depression. Start by maximizing natural light — open your curtains wide during the day, trim any outdoor plants blocking your windows and position mirrors to reflect sunlight throughout your space. 

Consider swapping heavy drapes for sheer ones to let in more light while keeping your space private. A brighter space helps regulate your body clock and boosts serotonin levels, elevating your mood and increasing your energy. 

6. Cultivate Mindfulness

Mindfulness can help you process emotions and reduce the stress that often accompanies SAD. Try guided meditation or journaling for 10 minutes a day. Apps like Calm or Headspace can help you get started.

7. Lean on Social Connection

When the days are darker, it may feel like there’s less time and it’s easy to isolate yourself. However, maintaining connections is crucial for your mental health. Make an effort to schedule coffee dates, join a class, go for a cozy walk or connect virtually with loved ones. Talking about your feelings can be incredibly healing. 

8. Practice Grounding Techniques

Grounding — or earthing — involves reconnecting with the Earth’s natural energy to help stabilize mood and reduce stress. Even during colder months, you can practice grounding by standing barefoot on natural surfaces like grass or sand for a few minutes a day. 

If you aren’t able to do this outside, try indoor alternatives like grounding mats. This practice is believed to reduce inflammation and promote a sense of calm, making it a soothing, holistic way to manage SAD.

9. Spend Time in Nature

Nature has an incredible ability to restore and rejuvenate. Bundle up and take walks in the park, hike in the woods or just stroll around your neighborhood. The combination of fresh air, natural light and peaceful surroundings can make a significant difference.

10.  Use Supplements Wisely

Talk to your health care provider about supplements like vitamin D or magnesium. Many people with seasonal depression experience low vitamin D levels during the winter months, and correcting this deficiency can improve symptoms.

11.  Establish a Consistent Sleep Routine

Shorter days can completely throw off your sleep cycle, making you feel tired and groggy. Stick to a regular bedtime and wake-up time, limit screen time before bed and create a calming pre-sleep ritual to ensure you get restorative shuteye. Try lighting a candle, reading a book, taking a warm bath or listening to soothing tunes to help you unwind. 

12.  Practice Gratitude and Positive Affirmations

Train your brain to focus on the good by keeping a gratitude journal. Write down three things you’re thankful for every day. This could be something like your job or your family or even as simple as your morning coffee or fresh sheets. Pair this with affirmations like:

• I am resilient.
• I can find joy in the small moments.
• I am stronger than I think.
• I can do whatever I put my mind to.

13.  Limit Alcohol and Smoking

Both alcohol and smoking can exacerbate feelings of depression and fatigue. Cut back or avoid them altogether during the winter months to stabilize your mood. You could limit yourself to one drink or switch to sparkling water or fun mocktails at social gatherings.

14.  Explore Creative Hobbies

Art, music and crafting aren’t just fun — they’re also therapeutic. Engage in activities that allow you to express yourself creatively, whether it’s painting, knitting, playing an instrument or scrapbooking. These hobbies provide a sense of accomplishment and are cozy ways to keep busy when it’s cold outside. 

15.  Seek Professional Help When Needed

While holistic methods are incredibly beneficial, don’t hesitate to reach out to a therapist or counselor if your symptoms feel unmanageable. A professional can help guide you to the best treatment plan, whether it’s therapy, medication or a combination. 

Find Light in the Darkness

Seasonal depression can feel overwhelming, as if there’s no end in sight. However, it's important to remember there are holistic approaches that may help. With patience and persistence, small, intentional changes can make a big difference in how you navigate the seasons.