Seasonal Affective Disorder: carrying light through winter
Seasonal affective disorder (SAD) is a recurring pattern of depression that often begins in autumn or winter and subsides in spring. Symptoms may include low mood, loss of interest, exhaustion, increased sleep, carbohydrate cravings, impaired focus, and withdrawal from normal activities.
The modern diagnosis (SAD) is useful, particularly when symptoms are severe, but it is not the only method for understanding seasonal issue. Traditional European medicine, Ayurveda, and Traditional Chinese Medicine all have their own perspectives on why a person’s energy, sleep, digestion, and emotional equilibrium change with the seasons. The Western herbal traditions provide a particularly rich language for comprehending winter melancholy through plants, daily rhythms, light, food, and our relationship to the natural world.
Western herbal traditions
European medicine historically described melancholy in relation to temperament, the passions, digestion, sleep and the movement of the vital spirits. In European traditional medicine looking after oneself each season involved more than a single remedy. Warm food, exercise, daylight, companionship, prayer, work and rest were all part of maintaining health.
Herbs were chosen according to way a person responded to the season. Someone who felt heavy, sluggish and mentally foggy might need a different approach from someone who was anxious, sleepless or emotionally depleted.
This approach remains a useful principle today. Rather than asking only, “What herb treats SAD?”, we can ask:
What is this person’s particular winter pattern, and which plants and seasonal practices may support them?
Rosemary and mental sluggishness
Rosemary (Salvia rosmarinus, formerly Rosmarinus officinalis) has a long history in European household medicine. It is associated with memory, alertness, digestion and circulation, and its aromatic character may suit a person who feels mentally dull, sluggish or disengaged during the darker months. In his recent research in Sao Paulo, Brazil, the psychiatrist, Dr. Ciro de Rhode noted that rosemary was the most used herb by people for low mood.
Rosemary might be used as:
- A culinary herb in soups, stews and roasted vegetables.
- Fresh sprigs or an aromatic preparation as part of a morning routine.
- A plant associated with remembrance, continuity and household care.
- A herb tea.
Lemon balm, lavender and oat tops
Lemon balm (Melissa officinalis) has traditionally been used when emotional tension is accompanied by digestive discomfort or poor sleep whereas Lavender (Lavandula angustifolia) may be considered for relaxation and nervous restlessness.
Oat tops (Avena sativa) also belong to the Western tradition of support for nervous exhaustion and convalescence. It is a useful herb when winter brings a sense of ‘running on empty’ rather than agitation. The best way to take oats is as porridge.
St John’s wort: a plant of light
St John’s wort (Hypericum perforatum) has a particularly evocative place in Western herbal culture. St John’s Eve falls on 23 June, followed by the Feast of St John the Baptist on 24 June. These dates are close to midsummer, when the days are longest, and the plant commonly comes into flower.
Its bright yellow flowers seem to embody the sun at its height. The seasonal symbolism becomes even more striking in the Christian calendar: John the Baptist is the precursor of Christ, preparing the way for the light, while Christmas—the celebration of Christ’s birth—falls near the winter solstice, when darkness is greatest.
St John’s wort therefore flowers at the height of summer but can be gathered and preserved for the darker season. It becomes an image of carrying light into winter: a midsummer plant that anticipates darkness and offers, symbolically and medicinally, lightness within it. European traditions also associated it with protection, vitality and relief from melancholy.
However, St John’s wort is not a simple “natural antidepressant” and can interact with many medications including hormonal contraceptives, warfarin, transplant medicines, anticonvulsants, some cancer and HIV medicines, and many other drugs. For this reason, it is not suitable for home use and needs to be prescribed by a herbalist. What can be used is Hypericum red oil. A few drops of this oil can be massaged into the soles of one’s feet after a shower and can be very relaxing.
Rose (Rosa damascena) is another beneficial herb from our tradition and rose tea, rose water and culinary rose preparations can provide sensory pleasure, emotional comfort and a means of slowing down during a busy day.
A seasonal plan
A thoughtful approach to low mood in winter requires planning now. This might combine the use of herbs such as, rosemary, lemon balm, oat tops, and rose, into nourishing food and tea rituals. As the summer recedes and winter routines take its place it is vital to have regular sleep, movement exercises such as yoga, tai chi and qi gong, regular meetings with friends and a carefully planned run up to Christmas.
Talking therapy, light therapy and, where necessary, prescribed medicines may also be appropriate. The most important factor is to recognise the effect the onset of winter has on you and take appropriate steps now.
Persistent or severe low mood should always be discussed with an appropriate healthcare professional. Herbal medicines can interact with prescribed medications and should be used under professional guidance where appropriate.