I find at this time of year I sometimes get a bit blue. It could be because of light depravation which is also known as SAD or seasonal affective disorder, could be the hype of the holidays and then it all comes to a complete stop on December 26th, it could be because I have lost so many family and friends that this time of year I tend to think of them the most and miss them. Not sure what it is but something usually gets me down this time of year. I am not alone it seems because depression effects about 20 million adults in the US every year.
I will state that if your depression is severe or if it lasts more than a few days to a week it is time to seek a medical professional for help. Please keep that in mind. If you cannot shake this depressed feeling please get the correct help you need in order to feel better. There is no shame in admitting you need some help.
With that said here are a few of my natural remedies for very minor cases of the winter blues.
1 ) St. John’s Wort – The herb St. John’s Wort ( Hypericum Perforatum ) has long been used in folk medicine for sadness, worry, nervousness, and poor sleep. Studies suggest that St. John’s Wort is not effective for major depression. It is usually found in health food stores, drug stores, and online in many different forms such as capsules, tablets, liquid and teas.
This herb may take about 4-6 weeks to notice the full effects. There are some side effects that you should consider before taking this supplement; may include dizziness, dry mouth, and fatigue. It can also interfere with the effectiveness of some over the counter drugs like antidepressants, drugs to treat HIV and AIDS, and oral contraceptives.
2 ) Folic Acid – or also called folate is found to be deficient in people who are depressed. Folic Acid is a member of the “B” vitamins and can be sourced from green leafy vegetables, fruits, beans and fortified grains.
Poor diet can lead to a B vitamin deficiency but also chronic conditions and some medication such as aspirin and birth control pills can also lead to a Folate deficiency.
I will also include the Vitamin B6 in this section. B6 is needed to produce a mood-enhancing neurotransmitter called serotonin and dopamine. Borderline deficiencies may occur in people taking oral contraceptives, hormone replacement therapy, and drugs for tuberculosis. Talk to your doctor before taking any supplements to see if they are right for you.
3) Magnesium – Most people do not get enough magnesium in their diets. A good source of magnesium is legumes, nuts, whole grains and green vegetables. Like B6, magnesium is needed for serotonin production. Stress depletes magnesium.
4 ) Light therapy – I touched on this in my opening paragraph that this time of year we tend to become light deprived. It is something that affects a majority of people in the winter and is called SAD or seasonal affective disorder. In order to combat the winter blues feeling, it is best to get out doors more when the sun is out. You could get out in the morning and take a walk or in the afternoon during lunch hour. There are also special lights made to mimic natural daylight and can be found on line.
5) Clear out the clutter for clearer thinking – It may be a good idea to get up and do something like spring cleaning or winter cleaning in this case. It will help you get organized and feel like you have accomplished something great. This feeling will give you a sense of control over your environment and help you create peace and happiness. So get up and get started!
6) Talk about it – Confide in your partner, roommate, or friend about how you are feeling. Sometimes just getting it off of your chest can help.
7) Find time to laugh – This is a vital component of feeling better and shaking those blues away. Find a funny show on TV in the evening instead of the true crime, serious dramas that will just put your mood deeper into depression. Try just smiling. It helps to set the mood for the day or smile just before picking up the phone or smile when you make eye contact with someone on the street you are passing. It does make a difference. You can also set a date with a girlfriend or family member to get out of the house for a while for some coffee or lunch to just relax and have a good time together.
You will find that laughter sometimes is the best medicine.
And remember there are only two more months of winter left to go and the sun will shine again.
Warm regards and love –
Erin
