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How can I manage seasonal affective disorder (SAD) naturally?

Seasonal Affective Disorder (SAD) is a type of depression that occurs cyclically during specific seasons, typically in the winter months when daylight is limited. While it's important to consult a healthcare professional for a proper diagnosis and personalised treatment plan, here are some natural strategies that may help manage SAD:



light therapy woman holding hand to shade eyes

Light therapy:

Light therapy involves exposing yourself to bright light, typically using a special light box that mimics natural sunlight. Light therapy can help regulate your body's internal clock and improve mood. Follow the recommended guidelines for duration and intensity of light exposure.



natural sunlight woman in a field

Get natural sunlight:

Spend time outdoors during daylight hours, especially in the morning. Open curtains or blinds to let in natural light at home or work. Increasing your exposure to natural light can help regulate your body's circadian rhythm and alleviate symptoms of SAD.




Exercise regularly woman stretching

Exercise regularly:

Engage in regular physical activity, such as walking, jogging, or participating in indoor exercise classes. Exercise releases endorphins, which can boost mood and alleviate symptoms of depression.





stress management man overwhelmed at work

Practice stress management techniques:

Chronic stress can worsen symptoms of SAD. Engage in stress-reducing activities such as meditation, deep breathing exercises, yoga, or other relaxation techniques.




healthy diet woman eating at counter

Maintain a healthy diet:

Consume a well-balanced diet that includes whole grains, lean proteins, fruits, vegetables, and healthy fats. Limit processed foods and refined sugars, as they can negatively affect mood and energy levels.





vitamin d supplement woman holding capsules in sunlight

Supplement with vitamin D:

Since sunlight exposure is reduced during winter, your body may produce less vitamin D. Consult with a healthcare professional about whether vitamin D supplementation is appropriate for you and the appropriate dosage.




seek social support two hands holding a yellow flower

Seek social support:

Stay connected with friends and loved ones. Engage in social activities and maintain a support network. Consider joining support groups or seeking professional counselling if needed.






cozy loungeroom

Create a cozy environment:

Make your living space comfortable and inviting. Use warm lighting, cozy blankets, and engage in activities that bring you joy, such as reading, listening to music, or practicing hobbies.





cosy bedroom to maintain a regular sleep schedule

Maintain a regular sleep schedule:

Stick to a consistent sleep routine, ensuring you get enough quality sleep. Aim for 7-9 hours of sleep per night and establish a relaxing bedtime routine.






herbal supplements

Consider herbal supplements:

Some herbal supplements like St. John's Wort, Saffron, or Rhodiola rosea have been traditionally used to support mood. However, it's important to consult a healthcare professional before starting any herbal supplement to ensure safety and effectiveness.



Remember, SAD is a medical condition, and these natural strategies are not meant to replace professional medical advice. It's crucial to work with a healthcare professional who can assess your individual situation and provide appropriate recommendations tailored to your needs.


If you want some help managing SAD naturally book in a consultation with me today.




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