Natural Ways to Treat Seasonal Affective Disorder (SAD)

Beep!, Beep!, It’s 8:00 A.M., Time to get ready for work. Every day, It’s the same thing. You wake up, brush your teeth, get dressed, eat a hearty breakfast, and work out if you feel especially motivated. But, this morning, you feel tired, weak, and unmotivated. It’s almost like a wave of sadness crashed over you while you were sleeping. What happened?

What if we told you it might be SAD? But not the sad you’re thinking about. Instead of being sad, you may actually have SAD. Seasonal affective disorder (SAD) is a type of depression related to changes in seasons-Mayo Clinic,2022. Seasonal Affective Disorder affects more than 3.5 million people in the United States annually. It is common in people with a history of mental health issues like Depression and Bipolar Disorder. 

What causes SAD

Our body's natural rhythms

Seasonal affective disorder is more common in northern latitudes and places with long, harsh winters. Reduced daylight throws off circadian rhythms. Shorter days and darker mornings can disrupt sleep, hormones, and mood. The shifts around daylight saving time can make symptoms show up faster or feel worse.

Lack of sunlight

Sunlight raises serotonin and helps the body make vitamin D. Low exposure to daylight can lower mood and energy. That’s why people who live where winters are long tend to report more seasonal mood changes.

Signs of SAD

• Feeling of sadness. Individuals with SAD often have persistent sadness or despair that lasts for days or weeks, not just a bad morning.
• Low energy. People with SAD often report low motivation, sluggishness, and reduced interest in activities they usually enjoy.
• Irregular sleeping. SAD can cause oversleeping or trouble getting restful sleep. Both too little and too much sleep affect mood and health. Chronic oversleeping can raise risks for metabolic and cardiovascular issues.
• Change in eating habits. Some people eat more, especially carbs, while others lose appetite. Weight and energy often shift with these eating changes.

When seasonal timing matters

Fall and winter

SAD usually appears as daylight shrinks. The body misses the vitamin D and the long daylight hours that kept mood and energy higher. In places with severe winters, symptoms tend to be stronger.

Spring and summer

Some people get worse in warmer months. Heat, humidity, or longer, busier days can trigger low mood, insomnia, or appetite loss for a minority of people. Symptoms can mirror winter SAD, but the triggers differ.

SAD is a recognized form of depression, but many people recover as seasons change. Those with preexisting mental health conditions can see stronger reactions and may need medical support.

Practical, natural steps to try

Talk to your doctor about symptoms, especially if they interfere with work or relationships. For mild to moderate seasonal symptoms, try these actions first.

• Get moving. Exercise raises mood and energy. A daily walk in daylight, even 20 to 30 minutes, helps. Fresh air and movement interrupt the downward spiral of inactivity.
• Set achievable tasks. Finish one small, meaningful task each day. Cleaning a room, calling a friend, or completing a small work task delivers quick wins and rebuilds momentum.
• Adjust your diet. Favor whole foods, lean proteins, vegetables, and controlled carbs. Cut excess sugar and refined carbs that can worsen energy crashes and mood swings.
• Regulate sleep. Keep a consistent wake and sleep time. Morning light exposure helps reset circadian rhythms, and a predictable schedule improves energy and mood.
• Use light therapy. A bright light box (10,000 lux) used for 20 to 30 minutes each morning helps many people with winter SAD. Discuss options with your clinician before starting.

Home and natural supports

Some people try homeopathy or supplements for mild symptoms. If you try an over-the-counter remedy, tell your healthcare provider and stop if symptoms worsen.

• BestMade options

For mild low mood and fatigue, BestMade offers formulas meant to support energy and nervous system function. Homeopathic products are not a replacement for medical care when symptoms are severe, but some people find them helpful as part of a broader plan.

Bio 24 - Natural Energy Boost & Nerve Tonic (Five Phos). This homeopathic product contains five cell salts aimed at nervous fatigue, anxiety, and low mood. It also claims to support memory and restful sleep.

BIO24 may provide energy and help you cope with stress. Supports your body's ability to manage, absorb, and use nutrients while boosting your physical health and immune system. It is a useful remedy to keep you alert, fresh, and stress-free all day.

The bottom line

If seasonal symptoms hit, start with daylight, movement, steady sleep, and better meals. Try small, achievable steps and track how you feel. If your mood worsens, you have suicidal thoughts, or daily functioning suffers, seek professional help right away. Mild seasonal shifts often pass, but persistent or severe symptoms need clinical care. If you want to try natural supports, talk with your clinician and consider them as one part of a plan that includes light exposure, activity, and social contact.