As the days shorten and autumn gives way to winter, many people notice changes in their mood, energy, sleep and motivation. For some, these changes can become significant, developing into Seasonal Affective Disorder (SAD), 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.
Alongside modern approaches to SAD, traditional systems of medicine offer another way of thinking about our relationship with the seasons. Across European herbal traditions, Ayurveda and Traditional Chinese Medicine, changes in light, sleep, digestion, energy and emotional balance have long been considered part of the seasonal cycle. Plants, food, daily rhythms, movement, rest and connection with the natural world have all played a role in supporting wellbeing through the darker months.
The Western herbal tradition, in particular, provides a rich language for understanding and responding to what might once have been described as winter melancholy. Rather than looking for a single plant to treat a condition, it considers the individual and their particular response to the season. Rosemary, lemon balm, lavender, oat tops, rose and St John’s wort are among the plants that have traditionally been associated with different aspects of winter wellbeing, while practices such as making the most of daylight, eating nourishing food, maintaining regular sleep, exercising and staying connected with others can also form part of a seasonal approach.
The question, therefore, is not simply, “What herb treats SAD?” but rather: what is this person’s particular winter pattern, and which plants and seasonal practices may support them?
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.
Rosemary: 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 can be incorporated into everyday life in a number of simple ways. It can be used as a culinary herb in soups, stews and roasted vegetables, or fresh sprigs can be included in an aromatic morning routine. Traditionally associated with remembrance, continuity and household care, rosemary can also be enjoyed as 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: St John’s wort (Hypericum perforatum) has a particularly evocative place in Western herbal culture. St John’s Eve falls on June 23, 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 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.