Seasonal depression making you feel blue? These 7 natural remedies (including matcha!) can help you kick SAD to the curb. 

If you’re feeling a change in your mood and noticing a change in the weather at the same time, you’re not alone – there are over 24 million people across the US, UK and Northern Europe that are affected by SAD (Seasonal Affective Disorder) or seasonal depression [1]. 

This aptly named disorder can affect people of any age but is most common in people over the age of 20. Women are also more likely to experience it than men. Seasonal depression usually starts in winter months when days become shorter and there is less sunlight, and lasts for about 40% of the year in the US [2]. 

Some of the key symptoms of SAD are: 

• Constantly feeling blue or having a persistent low mood

• Noticeably low self-esteem 

• An obvious decrease in sex drive 

• Trouble sleeping  

• Increased irritability 

• Regularly feeling lethargic or sluggish 

There are plenty of natural remedies to help treat SAD – if trying one of these doesn’t relieve your seasonal depression, give another one a shot! It may take combining one or more of these science-backed treatments in order to get back to feeling your best. 

1. Light Therapy

Light therapy for seasonal depression may be the most widely known natural remedy. Sitting in front of a special light therapy box like this one for at least 20 minutes a day may significantly reduce your seasonal depression symptoms. Light boxes mimic natural light and create chemical reactions in your brain that lift your mood [3]. You’ll need to stick with light therapy if you want to see lasting results. It may take up to two weeks before you feel a noticeable difference and doctors suggest light therapy treatment for the duration of the winter months. 

2. Drink Matcha Tea 

Boosting your vitamin intake is a great way to support your immune system and head to toe body health. Matcha is jam packed with vitamins and minerals like zinc, b-complex, vitamins A,C,E,K & more! If seasonal depression is making you feel slow and sluggish, instead of chugging coffee, make yourself a matcha. Matcha contains between 40 -135mg of caffeine per cup and a regular cup of brewed coffee contains about 100mg of caffeine. The added health benefits of matcha + equivalent caffeine make it a no brainer when choosing what to drink to boost your energy.  

Learn more about all of the vitamins and minerals in matcha here

Read about the 11 benefits of switching from coffee to matcha here 

Learn how matcha can also help combat depression here

3. Stay Active 

Bundle up and get outside. Going for a 30 – 60 min daily walk can boost your mood, reduce your blood pressure, help manage weight, improve sleep and reduce stress. Need we say more?  

Treat yourself to an added bonus on your walk and make your favorite matcha drink in a to-go cup. Bring it with you and sip your way to fewer seasonal depression symptoms. 

Try this matcha hot toddy recipe or this matcha chai latte recipe for your new go-to matcha drinks

Don’t love what matcha tastes like? We can help, check out our post on making matcha taste better here

4. Be with Friends and Family 

Spending time with your loved ones is a tried and true way to boost your mood. The time of year when seasonal depression hits in the winter months is also a time full of holidays and reasons to get together with friends and family. Looking for an excuse to have a get together? Throw a matcha party! 

We have tons of recipes for apps, drinks and desserts that all use matcha as a main ingredient. Trust us, your friends and family will be raving about these matcha filled goodies and you’ll get a much deserved mood boost for sharing with them.

5. Essential Oils 

There are many ways to add essential oils to your daily routine – diffusers, massage oils, soaps, candles, and edible drops just to name a few. However you choose to bring essential oils into your life, studies show that EO’s can potentially help reduce depression and can improve sleep quality [4].

Not sure what essential oils to choose? Read more about essential oils for anxiety here

Learn more about how massage can rejuvenate your body and mind here 

6. Treat Yourself

Taking care of ourselves physically has a huge effect on how we feel mentally. If you’re feeling blue, taking a moment to relax can go a long way in reducing stress and improving overall mood. 

Try taking an essential oil bath or making yourself a DIY matcha face mask to unwind and help alleviate your seasonal depression symptoms.

Want help creating a healthy daily routine? Read more here 

7. Talk to Someone

Engaging in cognitive behavioral therapy or talk therapy is an effective way to help you cope with and improve the symptoms of seasonal depression. It’s important not to isolate yourself when feeling down or depressed and having a third-party trusted source like a therapist to share your feelings, symptoms and emotions with can significantly improve your mental health.

No matter what natural, science-backed remedy you choose to combat your seasonal depression, seeking help by reading this article was a great way to start! Creating healthy habits and seeing the beauty in the small things goes a long way.

Disclaimer: These statements in this blog post have not been evaluated by the Food and Drug Administration. The information provided here is for educational purposes only and should not be considered medical advice. It's essential to consult with a qualified healthcare professional before making any dietary or lifestyle changes.

References: 

[1] https://www.nhsinform.scot/healthy-living/mental-wellbeing/low-mood-and-depression/beating-the-winter-blues/

[2] https://www.psychiatry.org/patients-families/seasonal-affective-disorder#:~:text=About%205%20percent%20of%20adults,and%20less%20sunlight%20in%20winter.

[3] https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/in-depth/seasonal-affective-disorder-treatment/art-20048298

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7309671/