Seasonal Depression (SAD): Holistic Methods & Herbal Support

Medical Disclaimer: The information provided in this blog series is for general knowledge and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease or medical condition. Always consult with a qualified healthcare provider before beginning any new herbal regimen or making significant changes to your health routine, especially if you are pregnant, nursing, have a chronic illness, or are taking prescription medications. Use herbs responsibly and in consultation with trusted professionals.

As we approach the Autumnal Equinox—known in many earth-based traditions as Mabon—we enter a time of balance between light and dark, activity and rest. This turning of the year marks both a celebration of the harvest and an invitation to prepare for the slower, inward months ahead. Just as the natural world begins to quiet and store its energy, we too can take stock of our own well-being, tending to body and mind in anticipation of winter. It’s a perfect moment to address seasonal challenges like low mood and fatigue, and to draw on the grounding, uplifting gifts of herbs and nutrition that help keep our inner light steady as the days grow shorter.

As the days grow shorter and sunlight becomes scarce, many people experience a shift in mood that can lead to Seasonal Affective Disorder (SAD). This form of depression is often linked to changes in light exposure, which disrupts circadian rhythms and can lower serotonin levels. While conventional treatments often include light therapy and medication, there are many gentle, holistic approaches that can help support mental wellness through the darker months.

Herbs can play a powerful role in easing the symptoms of SAD. St. John’s Wort, a well-researched herb, has shown potential in supporting mood balance, though it should be used with caution and awareness of potential interactions with medications. Lemon balm and chamomile are calming herbs that can help ease anxiety and improve sleep—both of which often suffer in the autumn and winter months. Adaptogens like ashwagandha and rhodiola may also be beneficial in helping the body adapt to seasonal stressors and maintain emotional stability.

Nutrition is another cornerstone of holistic SAD management. Foods rich in omega-3 fatty acids, such as salmon, walnuts, and flaxseeds, have been shown to support brain health and mood. Dark leafy greens, nuts, and seeds provide magnesium, which supports nervous system function and can help regulate mood swings. Including fermented foods like yogurt, kefir, and sauerkraut supports gut health, which is increasingly linked to emotional wellness.

Lifestyle adjustments can be just as impactful as herbs and nutrition. Regular movement, especially outdoors during daylight hours, boosts both serotonin and vitamin D production. Simple daily rituals—like starting the day with herbal tea, diffusing mood-lifting essential oils such as bergamot or sweet orange, or even keeping a gratitude journal—can help cultivate a sense of warmth and purpose even in the coldest, darkest days of the year.

While these methods are not for everyone and certainly not a treatment for severe depression; they are, alongside herbal allies a gentle way for many of us to feel better as the long days become a cherished memory.

Uplifting Lemon Balm & St. John’s Wort Tea

• 1 Tbsp dried lemon balm

• 1 tsp dried St. John’s Wort (do not combine with certain medications)

• 1 tsp dried rose petals

• 1 tsp dried chamomile

• 2 cups boiling water

  
  

  Steep herbs in hot water for 10 minutes, strain, and sip twice daily for mood support.

At Verdigris Market Garden, we believe herbalism isn’t just a practice—it’s a lifestyle rooted in connection, care, and conscious choices. On our website, www.verdigrismarketgarden.com, you’ll find an ever-growing selection of plant-based apothecary, personal care, and wellness products, handcrafted in small batches with the herbs we grow right here on our off-grid urban farm.

For deeper guidance on bringing herbal wisdom into everyday life, check out my books: Everyday Herbal: Solutions for Natural Living and Herbal & Holistic Healthcare for Men—both available online and on Amazon.

Stay connected with us on Instagram, Facebook, and YouTube for daily inspiration, seasonal updates, and new videos from the garden and beyond.

#PlantBasedLiving #HerbalWisdom #NaturalWellness #HolisticHealth #ApothecaryLife #GrowYourMedicine #SustainableSkincare #VerdigrisMarketGarden