Winter Blues? Natural Actions and Plants that Can Help

It’s nearly December now, and one of the questions I am getting asked often by students, clients, and friends is, “What can I do to help deal with seasonal depression (or stress or anxiety)?”

As one who has struggled for years with diagnosed depression and general anxiety, and also as a person who never felt “right” about using a prescription for this after a short time on Prozac for three weeks in my mid-twenties, I have some tips that might help you deal naturally with these common feelings of being “down” during the winter time.

NOTE: I’m not a medical doctor or therapist. Also, I understand that depression can be very serious for some people. If you are having suicidal thoughts or can’t get out of your “funk” please reach out for help from a medical or mental health care professional. If you need help NOW, call the 988 Suicide & Crisis Lifeline at 988.

Seasonally speaking, the winter blues tend to make other forms of anxiety or depression feel worse. And for those fortunate to not struggle, the seasonal blues can at the very least bring us down.

The days are often gray, depending on where you live. They’re also much shorter, and most of us don’t get enough sunlight during these dark months of late fall, winter, and early spring.

This leaves quite a lot of us trying to find some relief by turning to sugar, more caffeine to boost our energy, and hearty yet often fattening comfort foods. Social media is another dangerous outlet that provides short-term relief yet makes us feel much worse in the long-term. In fact, “digital depression” is a new term coined in psychiatric circles, especially when it comes to adolescents.

The tips you’re about to find that I use each winter season aren’t magic, and they aren’t going to cause you to leap with joy. BUT what they WILL do is help you enjoy a better mood and perhaps even better health as winter descends upon us.

Here’s what I like to do consistently throughout the dark months, and even in all the other months if I’m struggling, but first, here’s a little bit about this common form of seasonal sadness, or winter blues:

What is S.A.D. (Seasonal Affective Disorder)?

The winter blues and S.A.D. are different, according to the National Institute of Health. Winter blues may present during the stressful holiday period or perhaps missing family members who aren’t present. Seasonal Affective Disorder is “a well-defined clinical diagnosis that’s related to the shortening of daylight hours.” (NIH) It also lasts longer than the winter blues. It’s also more common the more north you live.

Every year, millions of Americans and others who live in darker places, suffer from this common syndrome. And…I’m one of these. Each year, despite my best laid plans, I feel gloomier with a sense of the blues, especially since we moved to the Idaho panhandle from sunny Southern Nevada. But even in S. Nevada, I felt the blues each year to a certain extent.

The biggest issues people who suffer from winter blues and also S.A.D. face is just not feeling very good, and this causes so many of us to turn to damaging habits instead of healthier ones. Especially if you’re a mom, you know how much your family depends on you. The thing is, when we’re not feeling our best, especially in our mental wellness, everyone suffers.

So, here are some tips for you that I do for myself to keep me from turning to worthless and mindless distractions, eating too much good and fattening food, and drinking too much coffee or caffeinated drinks for energy.

Here’s a recipe I created years ago for helping nourish and uplift the mood when dealing with winter blues:

Happiness Herbal Tea Recipe—-Here’s an article I wrote awhile back about Dealing with S.A.D. Naturally that has this incredible tea recipe in it.

FTC Disclosure: There may be affiliate links scattered throughout this article. If you click through and make any kind of purchase, I may earn a tiny commission at no extra cost to you.

Click here to have your free guide sent to your inbox now! It’s perfect for your kitchen or home apothecary.

Create a Feeling of Coziness, or Hygge, in Your Environment

We all deserve to have a place to “nest” in, and whatever your home is for you, try to create a special feeling of peacefulness and warmth. That’s basically what “hygge” (hoo-gah) is, and you can find out more details about how to create a hygge home here.

Here’s what my house feels like right now:

The white beans that I soaked all day yesterday are now in a pot with some celery, carrots, and bacon, and the scent is just beginning to waft through the air. Meanwhile, the fireplace is crackling in the wood stove, and beeswax candles are providing a little extra light with their soft pools of warming glow.

I have a few beloved Tiffany style lamps that also put out a soft light and brighten the rooms with the colorful stained glass they contain. Irish or Christian music is playing softly through my stereo, and the plants I’ve brought indoors for winter are nestled among my normal houseplants, and they all look happy.

Occasionally, I’ll take a quick and brisk walk out to the garden, just to get outside. I do this at least once a day, and sometimes more if I can and if the weather isn’t horrible. Re-entering my home from being gone if I have to run errands provides instant relief. There’s nothing that centers me more than being home in an environment I’ve created that brings peace.

Here’s how you can create this kind of home environment so you can feel better this winter, and I’ve also included a couple of recipes for you, too.

You might also like these articles on hygge (cozy, happy, home):

Hygge Ideas for Fall

How to Have a Hygge Home in the Winter

1) Lighting

I can’t tell you how helpful good lighting is inside your home. I’m not talking about the brash and harsh overhead lighting….nope. I’m talking about soft lighting with bulbs that mimics the sun.

These days, you can find lovely broad spectrum bulbs and these can be infinitely helpful. I like mine on a dimmer so that they’re not too bright. For me, super bright light is simply jarring. But you can find the right amount of light for you with a dimmer switch, which are usually inexpensive and easy to install.

I also love “happy lights,” as my husband has coined them. When these go on in certain places, they seriously make me feel happy! These small twinkling lights are displayed across my bookshelf in my office where I spend a lot of time, are inside our mudroom, where I have other plants that can take a bit more cold, and also along the deck rail that we can see from inside the house.

Candles can be especially helpful, too. My favorites are made with natural beeswax, which gives off a light scent of honey. If I use scented candles, I make sure they’re scented with essential oils and not artifical fragrances.

Little spots of brightness from natural candles cast warm puddles on the tables where they flicker. I love them.

Here’s some information about Light Therapy for Seasonal Affective Disorder you might enjoy:

There’s plenty of other research out there that upholds the fact that light can be helpful for winter blues.

2) Scent—The Smell of Our Home

Our senses are wonderful inputs for things that make us feel happy. I love creating “scent stories” in my home. In the morning, I’ll think about what I want to be smelling from my essential oil diffuser, and I’ll add drops of what I need.

Did you know that essential oils are perfect for uplifting your mood? Because of this, they’re a perfect way to help with different kinds of depression. To be clear, they won’t “cure” depression, but they’ve been proven to support and enhance mood over and over again.

The small molecules from the volatile oils enter your breathing passages and/or skin and then enter your bloodstream. This takes them on a journey to your limbic system in the brain, where your mood center is. This is the area that regulates emotion.

I’m simplifying this process quite a lot, but that’s it in a nutshell. As a professional level aromatherapist, I can assure you that I’ve seen over and over with my own eyes how well essential oils can help enhance mood and emotions with my clients, friends, and my own self.

Certain chemicals in many essential oils are the reason behind this mood-supporting action. I won’t go into the chemistry here, as this isn’t the place, but here are a few that contain these special chemicals:

  • Any of the citrus oils (lemon, grapefruit, lime, mandarin, bergamot, etc.)

  • lavender

  • frankincense

  • thyme ct. linalool

  • basil ct. linalool

  • rose

  • jasmine

  • patchouli

  • vetiver

  • cedarwood

  • clary sage

In the winter time, I love the smells of spices, so I’ll create a Pumpkin Spice blend. Sometimes, I want the refreshing, crystal scent of lemon and thyme or the calming scent of a lavender and sandalwood blend. The most wonderful thing about using essential oils to set the mood in your home is that you control it, and you get to choose what you need.

Scents from essential oils, which are natural fragrances from plants, are proven to create better moods.

If you don’t want to blend your own essential oils for diffusing, take a look at Rocky Mountain Oils for some incredibly helpful ready-made blends.

NOTE: There’s a temptation for many to choose artificial fragrances or candles scented with chemicals. Please don’t do this. The truth is that artificial fragrances are one of the most toxic things you can do in your home. Save your environment. Use essential oils.

In fact, certain essential oil blends are now commonly used for health practices in hospital settings. Here’s what Neuroscience News has to say about essential oils and improving mood.

You can get my favorite Fall Blends here, if you like, for free! And stay tuned….I’ll have a set specifically for winter joy out any day, now!

3) Music

Yesterday, a young friend sent me a link to some soothing Irish music she was listening to. I loved it! And it was once again a reminder of how music can soothe the soul. Find music you love, music that soothes you, music that makes you feel joy, and play this when you can.

Personally, I love Christian music in the background while I work. I also adore world music, like Loreena McKinnet’s. And country music is the best for when I’m cleaning! Classical music is also helpful for me, and there’s research that it helps your brain function too.

Create a playlist or several for different times throughout your day. I love arising to joyful, fast-paced music. And while I’m working, something soothing that helps with focus (like Mozart or Beethoven) is great.

Eat Foods that Nourish and Support

I’m first and foremost an herbalist, so I tend to drink herbal teas throughout the day. I love creating teas that are high in nutritional value, like my Healthy Bones tea or my Sensuous Skin/Healthy Hair herbal tea.

And I can’t go without my two favorite chai tea recipes: Rosy Chocolate Chai and Green Tea Chai. You’ll love these.

Another thing I’ll do daily is add nourishing adaptogenic herbs to our meals. You can sneak these into foods and no one’s the wiser….and you’re giving yourself and your family a gift of healthier food. Use herbs like powdered nettle, astragalus for the immune system, and different mushrooms, like shiitake to support wellness.

As far as WHAT to eat….I’ve found for us that eating lots of cooked greens and root vegetables along with lean meats and healthy fats is best. When we decide to eat bread, we just don’t fare as well with mood and activity. Or keeping the pudge off.

Here are some recipes you might enjoy that serve us well:

Beef and Pumpkin Soup

Southwest Immune Boosting Soup

BEST Fermented Onion Relish

How to Make Your Own Strengthening Bone Broth

Unsplash: @Annie Spratt

Exercise and Time Outside

This is the hardest one for me. When it’s warm and cozy in the house, truly the last thing I want to do is go outside in the blistery cold. But I’ve found when I force myself to get outside in the fresh air, I just completely feel better. And that feeling lasts a long, long time!

If the weather is simply too horrible, then spending 30 minutes on the elliptical or a treadmill can also be quite helpful!

The best thing is if I can make myself get outside first thing in the morning for a brisk walk with my dog, Jax. The thing is….my “self” that says, “NO, it’s too cold,” or “I’ve got too much to do today,” or “WHAT?! Walk in freezing snow and wind?” often wins out.

Here are some tips to get yourself outside that (sometimes) help me:

** I keep an exercise outfit ready to go. So even if I don’t make it in the morning, I might just do a quick change and get outside later on when the sun is shining more brightly. This even includes my muck boots, which I use in the winter time instead of tennis shoes.

** I have several music playlists on my phone that are ready to go, so I can choose one that’s perfect for the moment.

** Having an exercise schedule helps some people. I have to admit. This doesn’t work for me. So, what I do is instead of a schedule, I have a MINIMUM number of days I need to get out and exercise. This way, if the week is ticking away and I haven’t exercised, then I know I’ll be doing back-to-back days. And…this encourages me to exercise in the early part of the week, too!

Helpful Supplements and Herbs

There are some herbs I like to take during these dark months that help me out tremendously.

Adaptogens Herbs:

One category of herbs are the adaptogens. These are safe plants that support and nourish our body’s ability to handle stress of all kinds: emotional, physical, and mental.

Here are a few of my favorites:

  • Eleutherococcus senticosus, also known commonly as eleuthero. It’s especially helpful for increasing energy.

  • Rhodiola rosea: This is a hardy succulent herb that grows in high altitude areas in Eastern Europe, natively. It’s excellent for energy and supporting mood.

  • Withania somnifera: Also known as ashwagandha, this herb is incredible for supporting balance in your whole body. It’s also helpful for helping you get some good sleep.

Other Natural Supplements:

A supplement I take during the winter months, beginning in October and through April, is a natural option by Irwin Naturals called “Sunny Mood.” There are two formulations, one with 5-HTP and another with saffron. I’ve tried both, and I prefer the one with saffron.

Some people love 5-HTP as a mood enhancer, but it makes me feel tired. I personally get better results from the saffron option. You can purchase it directly from Irwin Naturals or get it on Amazon.

Magnesium is yet another great mineral that is very helpful for supporting all kinds of bodily processes, including mood. You can find out how to make your own Magnesium Oil Spray here.

And of course, supplementing with vitamin D3 can help your mind and body if you can’t make it outside or get enough sunshine on cloudy, overcast days.

Final Thoughts on Getting Through the Winter in the Happiest Ways Possible

Neither depression or simple sadness is a good place to be. Sadness causes anxiety and makes a person feel like there’s something wrong with them as a human. I know this because, friend, I’ve been there. Seasonal depression is also a real thing, even though some doctors might tell you it’s in your head.

There’s been enough research done on people with depression that happens in winter, or seasonally; and those of us who suffer each and every year during the dark months can tell you it’s a thing.

Luckily, there are natural ways to help alleviate some of the issues that accompany the winter blues, such as a lack of energy, the wanting to overeat, and just general malaise of the times. I hope you enjoy trying some of my ideas out, and I’d love to hear from you about any you try or other things you do to help in your home and life.

Here are some other articles you might be interested in:

Three BEST Essential Oil Diffuser Blends for Fall to Boost Your Immune System

How to Make Fire Cider at Home

Natural Ways to Feel Better from Cold and Flu Symptoms

Video: Essential Oils for Depression

Video: Two Sinus Congestion Essential Oil Roller Bottles to Make at Home

Video: Heart Calming, Stress-Relieving Essential Oil Blend

Video: Restful Sleep Remedy with Herbs to Make at Home

And there are hundreds more articles on my website and I’m building up my YouTube channel, too! I hope you’ll book mark these, and subscribe to my channel! :-)

Finally, subscribe to our newsletter and never miss a thing!

Hugs, Health, and Self-Reliance,

Heidi

P.S. Don’t forget to get my FREE Herbal Remedy Guide and Cheat Sheet! It’s 12 beautiful pages on how to use 10 commonly found herbs for typical ailments, plus a cheat sheet for the herbs. It’s perfect for your kitchen or home apothecary!

Disclaimer: I am not a medical doctor, veterinarian, or therapist. I’m an herbalist and aromatherapist. Therefore, no statement made by me is meant or implied to mean treatment, diagnosis, cure, or prevention of any kind. Please be sure to seek advice from your medical practitioner if you are suffering from illness. Herbalism is unregulated in the United States. Therefore, the FDA has not evaluated statements regarding herbs or essential oils.

Sources:

Ghaemi, S.N., “Digital Depression: A New Disease of the Millenium?” https://onlinelibrary.wiley.com/doi/abs/10.1111/acps.13151

Mayo Clinic, “Seasonal Affective Disorder (SAD).” https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651

NIH News in Health, “Beat the Winter Blues: Shedding Light on Seasonal Sadness” https://newsinhealth.nih.gov/2013/01/beat-winter-blues

Herbs & Essential Oils, Natural Body & HomeHeidi Villegas, MA, CA, Herbalistseasonal affective disorder, depression, anxiety, winter bluesComment