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Natural remedies to help with seasonal affective disorder

What is seasonal affective disorder (SAD)?

According to the NHS, 1 in 15 people in the UK will have Seasonal Affective Disorder (SAD) during the winter months. Its symptoms mirror those of generalised depression; what differentiates SAD is the time of its onset, which coincides with winter’s shorter days and long, dark nights. 

Here, author, chef and wellness expert, Mira Manek, shares natural remedies from her new book, ‘Prajna: Ayurvedic rituals for happiness,’ to help you cope with the seasonal shift.

Small rituals can uplift the soul, waking up to a positive sound or something that makes us smile, even if only internally, it spreads positivity, influencing our thoughts and elevating our mood. Rituals can be practised daily, such as taking deep breaths, or seasonally, like having ginger and turmeric in the colder months.

Getting out into nature 

Being immersed in nature, opening our senses and being in harmony with the natural world can help us heal and make us happy. Increasingly, the benefits of being outdoors are being recognised scientifically and by mental health organisations.

A recent study by the University of Exeter has found that spending just 2 hours a week in green spaces like parks, woodlands and fields has been linked with people feeling healthier and happier.  This isn’t a significant amount of time, and can be spread over a week or enjoyed in a single dose. You don’t have to be physical either, simply sitting on a bench admiring the natural environment is enough to have a positive impact on your health.  

According to Ayurveda, we have come from this earth, we are not born into it, and therefore being in nature brings us home and connects us with our true selves. This is true regardless of dosha and, without listening to this need, we can begin to see imbalances in our health.

Rest your eyes and reset your body

According to Ayurveda, sleep is just as important as diet, so ensuring we create an environment that allows and encourages sleep is crucial.

Coming home, you want to enter a space that immediately brings you home, to yourself. Lighting, colours and scents all play a role in allowing you to arrive into your home space. Evening music can help create a warm, inviting atmosphere, working with the dim lights and maybe candles to evoke that sense of night time stillness. 

Making a practice of sitting still for five minutes and enjoying a cup of your favourite herbal drink – such as Pukka’s Night Time tea and Night Time Berry tea – will help make those things a ritual and become part of your evening positivity, easing the mind into sleep mode.

Herbal sleep remedies

Many indulge in milky drinks before bed, but these can be charged with sugar or caffeine which can disturb our sleep. Alternatively, herbs such as lavender and chamomile have been used for centuries to calm, relieve stress and improve sleep. 

Ashwaganda is a powerful adaptogen that has been growing in popularity recently. Adaptogens relieve stress by controlling the release of stress hormones from the adrenal glands.

Want to know other natural ways to help yourself sleep? Our team of herbalists have written some tips for you.

Become an observer of your emotions

In the winter months, we can become more susceptible to heavier emotions and thoughts. But rather than dismiss this, try to feel and observe the wave of emotion. Sit with it. Take a moment to feel and acknowledge what you’re thinking and experiencing. Take long, deep breaths as you do this. Simply be, let yourself observe you, follow your thoughts and memories and see how that causes a shift in your emotions. 

Everyday, take a few minutes to think about things that have really brightened your mood. Perhaps it’s the person who pronounced your name oddly when they gave you your coffee, the beautiful crisp winter air or meeting a friend for lunch. During more difficult times, this practice will allow you to find solace in those moments.

About the author

Mira Manek is a writer, cook and wellness expert with a passion for yoga and Ayurveda. Mira has been hosting supper clubs and retreats and has also launched her own café, Chai by Mira, inside Triyoga Soho. ‘Prajna: Ayurvedic rituals for happiness’ is her second book.

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Author: Jo Webber

Head of Herbal Education

As a B.Sc. qualified Ayurvedic practitioner and yoga teacher, Jo is passionate about bringing these two ancient sciences together to help people feel empowered about their health. Jo has put her post-graduate certificate in education to good use, co-founding the Ayurveda academy to help others learn of the wonders of Ayurveda.​ Jo has also earned a Masters degree in human sciences from Oxford University and has taught in several schools


B.Sc. qualified Ayurvedic practitioner and yoga teacher

Years of experience:

20 years as a Hatha yoga teacher/ayurvedic practitioner

Professional Registrations:

Member of the Ayurvedic Practitioners Association

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