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Natural Treatments for Seasonal Affective Disorder

Updated on April 13, 2022
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Having loved many people who have mental illnesses, Angela has researched as much as she can about the brain and mental illness.


Seasonal Affective Disorder (aka SAD) is a type of depression that affects a person at the same time of the year, every year. The most common occurrence is during the winter months, although there is also summer SAD.

It is vital to contact your doctor if you suffer from SAD to get the best recommendation for your treatment. In some cases, there may be an immediate need for treatment, especially if you suffer from any of the following symptoms:

  • Having thoughts of suicide.
  • Turning to alcohol or drugs for comfort or relaxation.
  • Withdrawing from friends and family.


  • Depression is at least two weeks of having feelings of sadness, hopelessness, and disinterest in activities you usually enjoy. It is more than just feeling "blue."
  • Anxiety and wanting to withdraw from the world socially.
  • Loss of energy, including feelings of lethargy - your arms and legs may feel heavy-leaden.
  • Sleeping changes - either not sleeping or oversleeping. Oversleeping is more common for those who suffer from SAD during the winter months, while insomnia affects more of those who suffer during the summer months.
  • Appetite changes - especially a craving for foods that are high in carbohydrates.
  • Weight changes - gaining weight happens during winter SAD, while weight loss is more common during summer SAD due to having a poor appetite.
  • Difficulty concentrating with persistent feelings of agitation and irritability.
  • Increased or decreased sex drive, or just an overall discontentment in sex life.
  • Those who have bipolar affected by SAD may notice a persistently elevated mood with rapid thoughts and speech.

There is a difference between feeling blue now and then, and feeling depressed. If these feelings last more than two weeks, you may be suffering from depression.
There is a difference between feeling blue now and then, and feeling depressed. If these feelings last more than two weeks, you may be suffering from depression. | Source


The cause of Seasonal Affective Disorder is unknown, although many factors play a role in those who suffer. A person is more likely to have this disorder if they:

  • Live far from the equator, where there is less sunlight in the winter, and the days are longer during the summer.
  • Have a relative with the same disorder.
  • Are female. Although women tend to suffer more frequently, men show more severe symptoms.
  • Have clinical depression or bipolar. Those with these disorders are more apt to have worsening symptoms due to seasonal affective disorder.

Although we know who is more apt to suffer from SAD, there are several theories about what causes this condition. Unfortunately, the exact cause of this disorder most likely lies somewhere within a mixture of the following:

  • Genetic makeup and the body's natural chemical balance. These play a role in many physical conditions, including those that affect the mind.
  • Melatonin, which affects our skin color and is affected by the sun's rays, also plays a role in our sleep patterns and mood. With a disruption in the natural balance of this hormone, these areas are affected.
  • Reduced levels of sunlight can disrupt our body's internal clock, which may interfere with our sleeping patterns.
  • Serotonin levels may drop with less sun exposure. Serotonin is necessary for feelings of contentment.

Many are turning to light therapy as a result of SAD.
Many are turning to light therapy as a result of SAD. | Source

Light Therapy for SAD

There are many different ways to prevent and reduce the symptoms of SAD; one of the most popular means is light therapy, also known as phototherapy. Since seasonal affective disorder occurs most often when the sun is down, it makes sense that if we provide light, it may cure the condition since light affects brain chemistry.

Despite this, phototherapy only works with some patients, but not all.

It is important to note that not just any light will work; it must be a lamp that mimics the light produced by the sun. With only 15 to 90 minutes of light therapy a day, many people will begin to feel positive effects within two to four days. It is recommended to try this method for at least two weeks to see if it will help your mood before determining if it will work for you.

How well phototherapy works depends on the strength of the light used. When looking at light therapy lamps, note how many Lux it has. Lux measures the amount of light given off.

Powerful lamps have 10,000 Lux, while a less powerful yet useful one will have 2,500 Lux. Keep in mind; you may have to sit in front of a 2,500 Lux light bulb longer than one with 10,000 Lux. A regular household light bulb will produce within the range of 400-1,000 Lux, not enough to make a difference in the chemicals in your body.

Due to a phototherapy lamp's power, you will not want to leave the light on for extended periods, since they will overheat.

Contact the doctor immediately if you find yourself turning to substances, isolating yourself from your friends and family, or have thoughts of suicide.
Contact the doctor immediately if you find yourself turning to substances, isolating yourself from your friends and family, or have thoughts of suicide. | Source

Home Treatments

Although light therapy has become very popular over the years, some other standard treatments are still quite effective that we should not underestimate.

  • Exercise is essential for full-body health, including mental health. Studies have shown that moderate exercise has benefited those who suffer from depression. Aerobic activities, such as running or biking, will help raise endorphins, serotonin, dopamine, and adrenaline in your body, contributing to your feelings of happiness. Some feel yoga and meditation will have similar effects on Seasonal Affective Disorder.
  • Acupuncture has shown signs that it relieves depression symptoms.
  • Find a Strong Support System. Some of us have a large supportive family; many do not. It is essential to find those you can lean on, whether the church, friends or another group.
  • Medication prescribed by your doctor, such as an antidepressant, is sometimes necessary. Make sure your doctor is aware of any other treatments that you are doing, especially if they are herbal.
  • Change your environment by opening your blinds, sitting closer to your windows, add a skylight in your house.
  • Go outside. A half-hour outdoors a day will provide your body with enough Vitamin D for your daily needs. Even when it is cold or cloudy, your body will benefit from absorbing the sun.
  • Herbal Remedies and Dietary Supplements are often strongly recommended. However, it is essential to contact your doctor before taking them since some may interfere with your current medications or medical conditions.

Some herbs believed to be beneficial are:

  • St John's Wort - the most commonly recommended dose is 900 mg daily (300 mg taken three times a day or 450 mg taken twice a day).
  • Fish oils such as omega-3 and omega-6
  • Vitamin B-3 (niacin)
  • Vitamin B-12
  • Calcium and Vitamin D
  • Folate

There are many things to do to help cure your seasonal affective disorder. The critical thing is to contact your doctor and be proactive in making a difference in your life. Your mental health affects your whole body, so it is imperative to make sure that you are physically and mentally healthy.


  • Friedman, M.D. Richard A. "Seasonal Affective Disorder - Depression - Mental Health." The New York Times. December 18, 2007. Accessed February 27, 2018.
  • "Seasonal affective disorder (SAD)." Mayo Clinic. October 25, 2017. Accessed February 27, 2018.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2012 Angela Michelle Schultz


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