How to Ease Seasonal Affective Disorder: A Holistic Guide to Beat The Winter Blues

As the days get shorter and sunlight fades, it’s normal to feel your energy and mood shift with the season. Even simple daily tasks may feel harder when your body and mind are missing the natural light exposure they need to thrive.

For some, these changes deepen into what’s known as seasonal affective disorder, or SAD – a heaviness that settles in during the colder months. 

Our hope is that this post will provide a soft place to land. To guide you as a resource for understanding what Seasonal Affective Disorder is, why it happens, and holistic ways to care for yourself throughout winter. 

Because we believe even in the dead of winter, there’s beauty to behold.

As a holistic skincare company, we’ve seen how adopting gentle, holistic practices can help steady the body and nurture the spirit. When we do so, we’re offering our souls small but meaningful reminders that brighter days will return.

But first, let’s explore what seasonal depression is.

What Is Seasonal Affective Disorder (SAD)?

Often misunderstood, seasonal affective disorder is a form of depression linked to seasonal changes – particularly with natural sunlight. As fall turns to winter and the light fades earlier each day, many people start to feel the first signs of seasonal depression.

For those affected, this can be 4-5 months out of the year – that’s almost half of every year. People experiencing seasonal affective disorder may notice symptoms like:^1,2 

• Fatigue
• Low mood
• Pessimism 
• Feelings of guilt, worthlessness, and helplessness
• Losing interest in your favorite things or hobbies
• Changes in sleep (usually oversleeping)
• Cravings for carbs, or overeating
• Difficulty concentrating 
• Suicidal thoughts or behavior
• Eating disorders 
• Anxiety disorders 
• Skin issues like dryness, dullness, flare-ups
• Social withdrawal or “hibernating”
• Substance abuse 

Unfortunately, someone can be more susceptible to experiencing seasonal affective disorder if they:³ 

• Are diagnosed with bipolar disorder, schizophrenia, or major depression (or have a family history)
• Live far from the equator (due to longer times of winter/less sunlight)
• Have low vitamin D levels 

Even if you don’t meet the criteria for Seasonal Affective Disorder, you might still experience what’s often called the winter blues. It’s a milder version of SAD that causes you to feel a bit “low” or maybe not like your usual self. 

Uncovering the reasons for seasonal depression is multi-factorial and complex, since each person is unique. And while we don’t have a solid answer yet, let’s look at the most common theories. 

Why Seasonal Affective Disorder Happens (“Causes”)

Unfortunately, no one really knows what the exact “causes” are for seasonal affective disorder – it’s a bit of a conundrum. However, there are a few factors that play a role in the development of SAD:^1,3 

→ Less sunlight exposure – this directly disrupts your body’s circadian rhythm. And with the changes of daylight savings, many think this contributes even more to seasonal affective disorder. 

→ Less serotonin – with less sunlight, your body creates less serotonin, your body’s primary “happy” hormone that makes you feel good.

→ An overproduction of melatonin – more darkness naturally stimulates your body to produce more melatonin. While melatonin is a great hormone for sleep and other functions throughout your body, an overproduction can negatively affect mood and sleep.

→ Negative thoughts/associations with winter – while the research isn’t clear on whether it’s a cause or effect of SAD, many think that the body starts to associate negative emotions with the darker, more solemn time of year. This creates a psychological feedback loop that’s hard to get out of.

If this all sounds familiar, we want you to know you’re not alone – there’s always hope. In fact, it’s estimated that seasonal affective disorder affects 10 million Americans every year.⁴ 

While depression is a multifactorial condition, it’s always best to consult your doctor or trusted healthcare professional. But sometimes it’s just helpful to know you’re in it with others. So if that’s you, know we see you. :) The key lies in approaching it with a holistic perspective.

A Holistic Perspective on Seasonal Affective Disorder

The truth is, seasonal depression doesn’t just affect mood. Its effects can be felt throughout the whole body – it influences hormones, immunity, and even skin health. 

When you support your body, mind, and spirit together, things start to feel a bit more manageable – and a bit brighter. Let’s explore some of the best principles you can lean on. 

 

→  Mind–Body Connection

Stress and mood shifts impact hormone balance, which directly influences skin state. (It’s alllll connected!) Mindful practices like grounding, vagus nerve exercises, and meditation can help ease your mind + provide a sense of stability. 

 

→ Back to Basics: Ancestral Wisdom 

Returning to a more ancestral way of living aligns your body with the earth's natural patterns and seasons. Products rooted in regenerative practices can help carry that same energy/life force into topical support (yet another reason we love ethical animal-based skincare!).

Not only does this approach recalibrate your body, but also your mind. 

*Tip: Check out this full post on returning to the basics to support your body, naturally.

→ Holistic Health as Prevention and Support 

Health doesn’t have to be so complicated. You might be surprised to learn that even simple nutrient deficiencies can deeply impact health. Simple swaps in lifestyle and diet help create a foundation to support your body from the inside out. Prioritize mindful eating, whole + seasonal foods, and non-toxic product swaps.

*Tip: If within your means, getting nutrients and/or mineral levels tested by a professional or an at-home kit can make a world of difference. They’ll provide you with specific changes to focus on through diet and supplements. 

Now that we’ve talked about general principles, let’s look at some of the more specific habits you can implement to feel lighter + brighter during the darkest days of the year. We promise you won’t regret it. ;)

Gentle Habits for Helping Seasonal Depression 

The simplest, most natural habits can often make the most profound difference when it comes to easing seasonal depression symptoms. 

Taking the holistic perspective into action, here are four simple pillars to reference as natural seasonal depression remedies:

1. Prioritize Light Exposure + Support Your Circadian Rhythm 

• • Prioritize morning (and evening) sunlight exposure. Even 10–15 minutes can reset circadian rhythms. 

*Tip: Make sure sunlight is hitting your “bare” eyes so that you activate the body’s processes that are stimulated through direct sunlight. Wearing sunglasses or getting sunlight through a window doesn’t provide the same benefits.

• • SAD lamps are a popular form of support for seasonal depression, and many find great results using them.⁵

  • Red light therapy is also shown to help with anxiety and depression (+ comes with other health + skin benefits as well! ;))

  • Eat with the sun. This pattern of eating, also known as circadian fasting, is simple to try – just one rule: you only eat when the sun is up. 

  • Go to bed earlier. Our bodies actually need more sleep during winter, so getting an extra hour or so might make a big difference for you.

2. Add Immune + Sleep Supportive Habits

• Keep a consistent bedtime (and wake time) to regulate circadian rhythms.

• Sleep in a completely dark, cool room to support a proper sleeping environment. 

• Support deep sleep with calming evening rituals. Quality sleep restores both body and mood and contributes to proper immune function. And how you prepare for sleep makes a big impact! Try adding in a non-toxic candle, topical magnesium, a hot bath, or a grounding meditation. 

→ SHOP: Sleep Spray | Sea Soak | Serenity Bath Soaks | Candles

→ LISTEN: Deep Sleep Meditation on Grounded Wellness

• Make immune-boosting products part of your routines to support immunity proactively. A body less burdened is more resilient.  

→ SHOP: Shower Steamers | Hand Sanitizer | Everything Balm 

3. Movement + Circulation

• Routine exercise supports the production of serotonin and endorphins. It also boosts adenosine, your “sleep drive” chemical, which makes your body rest more deeply at night and plays a role in several other bodily systems.^6,7 

• Dry brush to boost blood flow, lymphatic drainage, immunity, and skin vitality. Dry brushing also works to unbind tight fascia + help process stagnant emotions.

• Hydrate like you mean it. Hydration is a major player for supporting overall health, mood, lymphatic and circulation, and more.

4. Nourishing Rituals for Skin + Spirit

• Small self-health touches go a long way to boost mood and morale, especially when the result is also glowing, healthy skin! If you need a few ideas, these are our go-to options: 

  • Coffee skincare for energizing + uplifting vibes (and revitalized skin).

  • Non-toxic lip products to support suppleness, shine, and hydration.

  • Buccal massage can help release emotions stored in your facial muscles (especially the masseter muscle).

  • Slugging overnight with a balm to support a refreshed + glowy complexion in the morning. 

→ SHOP: Coffee Duo | Lip Care Kit | Balms

• Calming practices can help you gently recenter and feel more at ease. It’s then that you’re able to embrace the beauty found in life, even in darker seasons. Some of our favorite ways to wind down include: 

  • Gratitude journaling to remind yourself of the blessings that are to come. 

  • Somatic movement, which helps your body intelligently process and release trapped emotions through meditative, repetitive poses and movement. 

  • Forest Bathing, which is a practice of being present in nature with all your senses. It works by activating your parasympathetic nervous system and helping you get out of fight or flight. 

*Tip: If you can’t get outside, aromatherapy with Crisp Smoky Woods Line (plus antiviral properties!) is a close second. ;)

Think of these rituals as anchors, grounding you in rhythm, light, and care until brighter days return.

Finding Light, Even in the Darkest Days

Seasonal depression may feel heavy – but with gentle, holistic practices, you can invite more light into the darkest days of the year. From morning sun exposure and deeper sleep to nourishing skincare rituals, each step supports not only your mood but your skin and overall well-being.

Remember: you’re not alone, and if you struggle with seasonal affective disorder, it doesn’t define you. Leaning on ancestral wisdom and holistic support, your body and spirit can thrive – even in the heart of winter.

XO 

*This guide is for educational purposes only and is not a substitute for medical advice. Whether you’ve been diagnosed with Seasonal Affective Disorder or simply notice the winter months feeling heavier, these tips are meant to offer supportive, holistic practices for brighter days.

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Sources: 

1. Mayo Clinic | Seasonal Affective Disorder  
2. National Library of Health | Seasonal Affective Disorder
3. Cleveland Clinic | Seasonal Depression (Seasonal Affective Disorder)
4. Health Research Funding | 12 Notable Seasonal Affective Disorder Statistics 
5. The American Journal of Psychiatry | The Can-SAD Study: A Randomized Controlled Trial of the Effectiveness of Light Therapy and Fluoxetine in Patients With Winter Seasonal Affective Disorder 
6. Science Direct | Intense Exercise Increases Adenosine Concentrations in Rat Brain: Implications for a Homeostatic Sleep Drive
7. Sleep Foundation | Adenosine and Sleep: Understanding Your Sleep Drive

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