The TCM Approach to Seasonal Affective Disorder
The seasons are always changing and with that comes changes within the body. We are constantly being affected by the environment around us. It’s not necessarily seen as a pathology but there are ways we can lessen the symptoms experienced through the changing of seasons. It’s impossible to not be affected by the outer world around us so it’s all about finding ways to make it less drastic or intense. During the winter months particularly, it’s cold, darker, and often feels isolating with not as many people out and about, this can cause a domino effect on how we feel internally.
But first, what is seasonal affective disorder or “SAD”?
Seasonal affective disorder is when a person experiences depression due to their external environment. Interesting enough, seasonal affective disorder doesn’t only happen when it’s cold and dark, it can also happen in the summertime. Essentially anytime there’s a transition between seasons the body can be affected. It does not only show up as depression either, it may cause anxiety or other emotional disturbances. For the sake of this article, we are going to focus on the winter-based seasonal depression type.
What is the mechanism of seasonal affective disorder?
In Western medicine it is thought to have a variety of causes. These can include a disruption to your circadian rhythm, a vitamin D deficiency, melatonin imbalance, or serotonin levels being off. All these things can cause mood imbalances.
What does traditional Chinese medicine have to say about it?
In traditional Chinese medicine different seasons correspond with difference internal organs. An imbalance of these organs can create a rather difficult transition between the changing between each season. Decreased Qi and blood flow play a large factor in this. When Qi is stagnated, it can lead to depressive states or emotional pain.
So how do we treat this?
In TCM we can use a combination of herbs and acupuncture to treat this condition. Through using herbs and acupuncture we can improve sleep, reduce stress, support the immune system, and regulate neurotransmitters which all play a role in how someone’s body reacts to the seasonal transitions.
Using acupuncture, we can support yin and yang balance first and foremost which is important in bringing the body back to balance internally. The winter months are considered yin to it’s important to find balance within. We also use acupuncture to support organs such as the spleen, lungs, and kidneys that may be extra affected during this time.
For herbs, there are a variety of options that may be considered. Always find a practitioner near you to help you find herbs or a formula that is great for your individual constitution. Herbs that may be used can include:
St John’s Wort: this herb stabilizes the nervous system and helps lessen stress and anxiety.
Ginseng: one of the most tonifying herbs, incredible for strengthening the immune system and increasing energy.
Rhodiola: improves digestion and helps the body recover from fatigue.
There are also dietary tweaks you can make such as:
Omega 3s
Vitamin D
Leafy greens
Bananas
Sweet potatoes
During this time, it’s also important to focus on warming foods and avoid raw and cold foods.
There are also some lifestyle things you can focus on to help. This includes sunlight exposure, a regular sleep schedule, and mindfulness practices like yoga or meditation.
This time of year can be tough on a person’s mental health so it’s important to reach out for help when needed and do small things to help make the shift between seasons much easier.