December 05, 2019Wellness

12 Ways To Beat Winter Blues Naturally

By Danielle Winston | @danielle.t.winston

Beating the winter blues is a challenge. Often women suffer most—we're 4 times more susceptible to seasonal sensitivity than men.

So what causes seasonal sadness? The specific reasons why are as murky as the January sky. It could be related to serotonin: research shows that people with seasonal blues may have difficulty regulating serotonin levels and overproduce melatonin. It's also possible that a reaction between our eyes and brain may be responsible; two studies cited by NPR discovered a type of light-sensing cell in our retina communicates the shortening light hours to a brain circuit that can bring on depression. One thing for certain is that it comes down to our biology!

Since Mother Nature is at the root of seasonal blues, it makes sense to turn to nature for relief. Read on for holistic ways to soothe seasonal blues!

*Before using natural remedies, always check with your doctor to make sure they are right for you.

1. Discover Aromatherapy

Aromatherpy

The senses can offer comfort and uplift your spirit. Krista-Lynn says, “Citrus oils help improve your mood. Bergamot is always in my self-care toolbox, it helps lower cortisol levels and reduce feelings of stress and anxiety.” The beauty of essential oils, according to Krista-Lynn, is that they work fast, “as soon as you smell one it goes straight to the amygdala, the part of the brain that processes emotions, which is why our mood can shift and lift!” Other oils that are intrinsically calming include Lavender, Neroli, Tulsi, and Rose.

Try our Vitamin C Body Oils in soothing aromatherapy blends, perfect for nourishing your skin after bathing or relaxing in the evening before bed. Let their calming aromas guide you to a peaceful state of mind.

Neroli & Yuzu

A blend of orange blossom, bright citrus, and juniper to uplift your mood and ease seasonal blues and anxiety.
Rose & Amyris

A combination of sensuous rose petal, comforting amyris, and earthy cedar to evoke tranquility and self-assurance.
Tulsi & Lavender

Our adaptogenic blend featuring calming lavender, warming tulsi, and uplifting sweet orange to relieve stress, lift low moods, and quiet an overactive mind.

2. Increase Your Vitamin D

Vitamin D from the Sun

Colder days usually means less overall sunshine. So when it comes to beating the winter blues, it's a good idea to get your vitamin D levels tested. Integrative and Chinese Medicine Specialist, Tsao-Lin Moy, Founder of Integrative Healing Arts explains, “There is a direct link with depression and low vitamin D. During spring and summer people spend more time outside in sunlight, allowing for melatonin and Vitamin D production.” If you are vitamin D depleted, there are easy ways to increase your intake. Make a point of spending 15-30 minutes per day in sunshine, giving your body the chance to produce vitamin D. Be conscious to consume foods containing vitamin D, such as wild salmon and Portobello mushrooms. Also, consider taking a daily supplement (check with your doctor for your proper dosage).

If you decide to test your blood levels, you can also ask for a more comprehensive check-up. Dr. Lukyanovsky says, “Certain deficiencies can contribute to seasonal blues. In addition to checking vitamin D, also check your thyroid hormone levels, to rule out imbalance, and also micronutrient deficiencies.” While the connection between vitamin D levels and seasonal depression is documented, other related deficiencies may spring up due to lifestyle changes throughout the year.

3. Develop Mindful Sleep Habits

Mindful Sleep Habits

Your body processes seasonal changes internally. Tsao-Lin says, “there is a metabolic slow down. The circadian (biological internal clock) may be affected and in turn brain chemistry.” To remedy the effects of nature’s cycles, Tsao-Lin advises going to bed before 11pm. Additionally, wake up early to take advantage of natural morning light.

How can better sleep assist with beating the winter blues? Tsao-Lin explains that, in addition to gaining more light, “Getting quality sleep will help with serotonin, growth hormone, and making vitamin D, which affects brain chemistry and depression.”

4. Prioritize Skincare Wellness

Gua Sha Facial Massage

When you feel sluggish, self-care rituals like daily skincare may get overlooked. And yet they can be such powerful practices with a positive ripple effect throughout the day! In moments when you're blue, something as simple as a mini gua sha facial massage can do wonders for the psyche and give you a glowing complexion on the side. (And if you don't have a gua sha stone, you can accomplish a lot with your own hands, too.)

Prep your skin for a massage with our aromatic Rose Nourishing Facial Oil, crafted from the vitamin-rich plant oils of pomegranate, carrot seed, and jojoba alongside precious rose absolute. It's especially dewy and healing, perfect for when chilly weather depletes the skin of vital moisture. And to further restore the spirit, rose absolute oil is proven to be a natural antidepressant that promotes internal positive vibes!

5. Sip on Herbal Teas

Herbal Teas

Tea-drinking can help gently balance your energy levels when they're flagging. Tsao-Lin explains, “When you feel down, your energy is also sluggish...like the 3pm energy crash where you grab a coffee to boost energy.” While Tsao-Lin has no objection to coffee, she cautions against overdoing caffeine: “Too much [caffeine] can cause a cycle of tired and wired.” Be mindful of how your body feels at various times and if you are starting to enter a cycle that isn't serving you.

So, instead of reaching for coffee as your go-to energy boost all throughout the day, vary your choices. "Lemon, ginger, and peppermint teas...help with energy while still being decaffeinated,” advises Tsao-Lin. Other herbal teas to keep in mind when staving off the winter blues are lemon balm, rose, or tulsi tea.

6. Implement Feng Shui

Unlike warmer seasons, when it's natural to stroll through the park or take an inspiring run along the beach, come wintertime, you'll inevitably spend more time inside. Being in nature enlivens the spirit, and your environment directly influences emotional wellbeing. So, try beating the winter blues by bringing nature into your space. Tsao-Lin says, “Plants and flowers are life and will help uplift your energy. This is an easy Feng Shui cure...adding life force shifts your environment.”

7. Bring In the Light

Try a lightbox (AKA light therapy) designed for seasonal sadness. According to Dr. Inna Lukyanovsky—Functional Medicine Practitioner, Doctor of Pharmacy and bestselling author of Crohn's and Colitis Fix and Digestive Reset—“This type of light can cause a chemical change in the brain, improve your mood, and elevate the blues.”

Be selective when choosing a light though, since they aren't FDA approved for seasonal depression treatment yet. Dr. Lukyanovsky recommends looking for: “none, or the minimum UV light, and 10,000 lux of light to be effective.” When and how should you illuminate? “Use within first hour of your day, for 20-30 min, 24 inches away from the face,” advises Dr. Lukyanovsky.

8. Try Cognitive Behavioral Therapy

While light therapy is one of the most popular choices for beating the winter blues, another promising option is psychotherapy that targets winter blues.

A study led by a Vermont psychology professor showed that, in some cases, cognitive behavioral therapy was even more effective than light for seasonal depression. The study involved 177 subjects over a six-week period. One group was treated with light therapy, and the other was given a SAD-tailored version of cognitive-behavioral therapy that instructed subjects to challenge negative thought patterns about the winter. Meanwhile, it simultaneously supported them with coping skills to resist behaviors associated with seasonal distress, such as social isolation.

The results? Two years later, 46% of the light-treated group experienced a recurrence of seasonal blues, in contrast with only 27% in the cognitive therapy group. These results suggest that tackling the root thought patterns and behaviors related to SAD may be the best longterm fix.

9. Spice Up Your Life

Spice Up Your Life

An interesting fact that many don't know, according to Dr. Lukyanovsky, is that “improved circulation will improve mood just like exercise, during the colder months.” One way to get your blood moving is by consuming certain spices. Dr. Lukyanovsky notes that “curcumin, curry and black pepper can cause the body to warm up.” So stock your kitchen liberally with circulation-boosting spices! Other luscious spices that help generate body heat include ginger, cayenne pepper, turmeric, cinnamon, and clove.

10. Eat Sunny Foods

Eat Sunny Foods

The mind-body connection ripples over to all areas of life: when your mood is low, your immunity weakens. So to stay healthy when beating the winter blues, limit energy-zapping sugary and processed foods. Instead, get your vitamins through antioxidant and nutrient-dense fruits and vegetables. The more vividly colored, the better.

Natalia Rose, clinical and celebrity nutritionist, believes that even when it's gloomy outside you can “bring the outside in...by eating foods that store sunlight: namely dark leafy greens. Juice them too for a major extra infusion of edible sunlight!” In that same spirit, embrace healthy warming comfort foods, like savory bean soups and steamed vegetables.

11. Use Visualization Techniques

Channel Your Mental Energy

Your mind is a powerful mood-enhancing tool, so visualization techniques can help bring reprieve from the winter blues. Natalia Rose suggests: “Imagine the sun and trick your mind into thinking it’s the sun’s rays. The body will register the feelings that thoughts of the sun evokes. In turn, it responds to the qualities of the sun.”

12. Try Color Therapy

Color Therapy

While there are a rainbow of ways to try color therapy, Quality of Life Coach Krista-Lynn Landolfi recommends individually colored glasses to clients and uses them herself to influence her own moods. How do they work? Krista says, “colors have different vibrations, each one impacting our energy, triggering different emotional responses.” She uses them throughout the day, changing as needed: “I sometimes change colors a few times a day, depending on what my focus is. I especially love wearing them on cloudy days as it brightens up the sky.”

So which color helps with beating the winter blues? Krista-Lynn says, “Yellow glasses improve your sense of self-worth, and decrease depression.” Aside from glasses, you can experiment with different ways of using color to enhance mood. Try wearing an uplifting shade of clothing or meditating on a certain hue. Alternatively, bring out your artistic side through painting or coloring books, choosing colors that evoke a joyful response.