Natural Remedies for Seasonal Depression: Expert Tips

Let’s face it—winter can feel like it’s dragging us down. The shift to shorter days during winter doesn’t just make it harder to get out of bed—it can have a profound impact on your brain chemistry and mood. Shorter days mean less exposure to natural light, which affects our body’s internal clock, or circadian rhythm and reduces the production of our “feel-good” neurochemical, serotonin. As a therapist, I’ve seen how the shift in seasons can impact mental health, but here’s the good news: there are natural, evidence-based ways to give your mood a boost!

1. Get Moving (Even When It’s Hard)
Exercise is one of the best ways to kickstart those feel-good chemicals like serotonin and dopamine while also releasing endorphins. Ideally, aim for 30 minutes of moderate exercise most days of the week. That’s a proven way to stimulate the release of all that good stuff! Activities like brisk walking, cycling, or yoga are particularly effective, but you don’t need to do a hardcore workout to benefit! Try a walk around the block, a dance break in your kitchen, or some gentle yoga. Bonus: exercise also helps regulate your sleep, which is crucial in the winter months.

2. Use Light to Your Advantage
Light has a direct impact on your brain’s production of serotonin, a key to mood regulation. Try to get outside in the morning for natural light exposure, or invest in a light therapy lamp if outdoor time is limited. Studies show that using a 10,000-lux light box for 20-30 minutes in the morning can significantly improve symptoms.

3. Snack Smart
Foods rich in omega-3s (like salmon or walnuts) can naturally boost serotonin. Additionally, complex carbohydrates can help stabilize blood sugar levels and promote serotonin production (hello, oatmeal!). So, in the winter months, give extra consideration to eating a balanced, nutritious diet. Don’t forget to treat yourself from time to time with your fav foods because (BONUS!) eating food you love can release dopamine!

4. Connect with Your Community
Isolation can amplify the winter blues, so make an effort to connect. Plan a coffee date, join a group, or say yes to that invitation—even if your couch is calling your name. Even virtual connections can provide meaningful interactions that boost mental well-being.

5. Try Mindful Moments
Simple mindfulness practices like deep breathing, meditation, or even savouring your morning coffee can help calm your nervous system and bring some joy to the moment.

If you’re finding that these strategies aren’t enough, reaching out to a therapist can provide additional support. Remember, winter is a season—not a permanent state—and with the right tools, you can navigate it with greater resilience.