Winter Blues

Natural Remedies are Readily Available

If you are experiencing severe or concerning symptoms of depression, please reach out to a mental health professional.

Note: I am not a medical doctor or mental health professional. Depression is serious. If you are having suicidal thoughts or are unable to overcome your emotional struggles, please seek help from a professional. If you need help NOW, do not hesitate to call the 988 Suicide & Crisis Lifeline at 988.

Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder is a form of depression that typically occurs during the darker months of the year, when reduced daylight can affect circadian rhythms, sleep patterns, and mood-regulating neurotransmitters.

The symptoms of SAD include:

• low energy

• persistent low, gloomy mood

• increased irritability

• changes in appetite

• loss of interest in activities

• difficulty concentrating

Others may experience a milder version, often referred to as winter blues. Winter blues are generally less severe and do not interfere as strongly with daily functioning.

The symptoms of Winter Blues include:

• oversleeping

• increased cravings for carbohydrates or sugar

• overeating or overindulging

• mild weight gain

• a desire to withdraw or “hibernate”

These seasonal challenges are common in regions with shorter daylight hours. During this time, many people turn to quick comfort: extra sugar, caffeine, or heavy foods. While these may bring short-term relief, they often contribute to energy crashes and fatigue over time.

Strategies and Natural Remedies

During the winter months, the goal is steady support through small, consistent routines that help care for the body and mind throughout the season.

Light Therapy

Light therapy is widely recognized as a first-line treatment for Seasonal Affective Disorder. Exposure to bright light early in the day can help regulate circadian rhythms and support healthy serotonin regulation.

Specialized light therapy boxes are available and can be effective when used for 30–60 minutes daily. Some insurance plans may cover these if prescribed. If a light therapy box is not accessible, thoughtful indoor lighting can still make a difference. Sun-mimicking bulbs, broad-spectrum lighting on dimmers, and well-lit living spaces can help reduce the heaviness that often settles in during winter. Simple touches—such as warm lamps or beeswax candles used safely—can make the home feel more welcoming and supportive.

Nourishing Food

Food plays an important role in supporting energy levels, blood sugar balance, and overall resilience during the winter months. Comfort foods still have a place, but they often benefit from small adjustments; adding protein, healthy fats, or fiber to help steady energy. Warm, well-cooked meals tend to be easier to digest and more satisfying during cold weather.

Herbs and foods traditionally used to support resilience include:

• nourishing broths

• leafy greens (fresh or cooked)

• root vegetables

• quality fats

• warming culinary spices such as ginger, cinnamon, cardamom, black pepper, and cloves

• nourishing adaptogenic herbs such as mushrooms, astragalus, ashwagandha, powdered nettles, basil, and tulsi

Nourishing adaptogenic herbs support the body’s response to stress and seasonal strain, including the immune and nervous systems, while spices help to warm the body, supporting the blood flow, digestion, blood sugar levels, and the respiratory tract. Rather than relying on sweets for quick energy, consider keeping fresh or dried fruit, seeds, and nuts readily available for simple snacks.

Sleep Routine

A consistent sleep schedule is one of the most important foundations for emotional and physical health. Winter can easily disrupt sleep rhythms, so creating a simple evening routine can be especially helpful.

A calming bedtime rhythm might include:

• turning off screens an hour before bed

• enjoying a warm cup of calming herbal tea

• reading or quiet reflection

• taking a warm shower or bath

• gently massaging the feet with a simple herbal-infused oil

Consistency matters more than complexity; waking at the same time each morning, even on weekends, can also help regulate sleep-wake cycles over time.

Stay Active

Regular movement supports circulation, mood, and overall vitality. While winter weather can make activity less appealing, even modest movement can help.

Aim for activities you enjoy, walking, stretching, light strength work, or outdoor time when possible. Gentle movement counts. The goal is not intensity, but consistency.

Preparing ahead with appropriate clothing and planning around daylight hours can make it easier to stay active during colder months.

Aromatherapy

Aromatherapy works through the sense of smell, which is closely connected to areas of the brain involved in emotion and memory. When used appropriately, essential oils can be a supportive tool for creating a calm or uplifting environment.

Essential oils traditionally used to support emotional well-being during winter include:

• Bergamot (Citrus bergamia)

• Grapefruit (Citrus paradisi)

• Lemon (Citrus limon)

• Sweet orange (Citrus sinensis)

• Neroli/petitgrain (Citrus aurantium)

• Clary sage (Salvia sclarea)

• Black pepper (Piper nigrum)

• Patchouli (Pogostemon cablin)

• Frankincense (Boswellia spp.)

• Vetiver (Chrysopogon zizanioides)

• Ginger (Zingiber officinale)

• Peppermint (Mentha x piperita)

• Rosemary (Salvia rosmarinus)

If the art of blending essential oils feels daunting, reputable companies such as Aromatics International, Edens Garden, and Plant Therapy offer ready-made blends for your needs.

Essential oils can be enjoyed through diffusion, personal inhalers, roll-ons, homemade soap, or beeswax candles. Always use appropriate dilution and safety practices.

Herbal Teas

There is something deeply comforting about a warm cup of tea on a cold day. Herbal teas can support hydration, digestion, and relaxation, while also providing a sense of routine and pause.

During the day, warming blends with spices such as ginger, cinnamon, and cardamom may feel especially supportive. Chai is a classic winter choice. Its blend of spices supports circulation, digestion, and warmth, making it a fitting companion on cold days.

In the evening, gentler herbs traditionally used for relaxation include:

• chamomile

• lavender

• lemon balm

• rose

• hawthorn

• skullcap

• passionflower

Restful Home Environment

Our homes shape how we rest and recover. During winter, creating a calm, orderly, and welcoming space can support both physical and emotional well-being.

Simple steps; soft lighting, warm blankets, familiar music, and uncluttered spaces, can help the home feel like a place of refuge rather than another source of strain. There is no single “right” atmosphere. The goal is a space that supports rest, reflection, and daily life with a sense of peace.

A warm fire, the smell of something baking, gentle candlelight, and cozy furniture can invite us to unwind and rest. Your home does not need to be perfect; it simply needs to be a place where you can exhale.

Relaxing Recipe Ideas to Address Winter Blues

Evening Calm Tea

A gentle blend to support winding down in the evening and preparing the body for rest

• 2 parts lemon balm

• 1 part chamomile

• 1 part rose petals

Steep 2-3 tsp of this blend in hot water, covered for 10–15 minutes

Why it helps: these herbs are traditionally used to support relaxation and calm while being gently sedating

Citrus Diffuser

A bright, cheerful aroma for daytime use when the house feels dreary

• 3 drops lemon essential oil

• 3 drops sweet orange essential oil

• 1 drop rosemary essential oil

Diffuse for 10-30 minutes at a time

Why it helps: citrus oils create an uplifting environment, especially during seasons with limited natural light, and rosemary adds energy to the blend

Herbal Foot Oil for Evening Relaxation

A simple way to care for the body before bed

• carrier oil of choice, such as sweet almond or jojoba

• dried lavender

• dried hops

• lavender or vetiver essential oil (optional)

Make an herbal-infused oil with equal parts of dried lavender and hops using your favorite carrier oil. Optionally, add essential oils for a 0.5% dilution by adding 2 drops of essential oil per ounce of infused oil. Massage a small amount of oil onto your feet before bed and cover with socks

Why it helps: This herbal-infused oil is relaxing and soothing

Nourishing Winter Broth

A mineral-rich broth for meals during the cold winter months

• water

• garlic head

• 2-3 onions, quartered (with skins)

• 4-6 carrots, roughly chopped

• 4-6 celery stalks, roughly chopped

• handful of mushrooms

• spice as desired: oregano, thyme, rosemary, basil, black pepper

• Sea salt to taste

• astragalus slices (optional)

In a large stockpot, add all ingredients and cover with water. Bring to a boil, then simmer, uncovered, for 2 hours. Remove from heat and cool slightly. Strain to remove solids. Broth will stay fresh for 5 days in the refrigerator, or freeze for longer storage. You can put the solids into the blender for a delicious, creamy soup. You can change the ingredients and quantities to fit your palate and pantry.

Why it helps: warm, savory broths are easy to digest and supportive during times of fatigue or low appetite

Final Thoughts

Winter can be a challenging season for many, especially when light is scarce and routines feel disrupted. Nourishing food, gentle movement, rest, light, uplifting aromas, and supportive herbs can help carry us through.

If you find yourself struggling beyond what these measures can support, reaching out for professional help is a wise and responsible step. Caring for mental health is not a failure of faith or discipline, but an act of stewardship.