Understanding SADD: A Natural Perspective on Seasonal Low Mood
As women move through their 40s and beyond, it's common to feel more emotionally sensitive, more tired than usual, or simply not quite like yourself.
Hormonal shifts during this time can already impact mood, sleep, and energy — and when combined with the darker, colder months of winter, these changes can feel even more pronounced. If you find yourself feeling flat or withdrawn as the seasons shift, it might not be "just hormones" or "just winter" — it could be Seasonal Affective Depression (SADD), a real and recognisable pattern of low mood that affects many women at this stage of life.
As a naturopath and medical herbalist, I often see women struggling with low mood, fatigue, and overwhelm, and even more so through the colder seasons. Naturopathic medicine offers a rich toolbox to support women during this time, helping to ease symptoms, balance hormones, and improve overall wellbeing.
Here’s how I help women thrive as we move through the cooler seasons:
Understanding SADD
As the days grow shorter and the skies turn grey, many people begin to feel a subtle but persistent shift in their mood. For some, this seasonal slump goes beyond the winter blues — it’s known as Seasonal Affective Disorder or Depression (SADD), and it’s more common than many realise.
What Is SADD?
SADD is a form of depression that follows a seasonal pattern, most often emerging in the late autumn or early winter and improving as spring approaches. While the exact cause isn’t fully understood, it’s thought to be linked to reduced exposure to sunlight, which can disrupt circadian rhythms, lower serotonin levels (our feel-good brain chemical), and affect melatonin production, which regulates sleep and mood.
Who Is Affected?
SADD can affect anyone, but it tends to be more common in:
Women (particularly between the ages of 18 and 55)
People living in lower or higher latitudes with longer, darker winters
Individuals with a family history of depression or other mood disorders
Those with a history of depression or bipolar disorder
Even in New Zealand, with relatively mild winters, the combination of shorter daylight hours and colder weather can still trigger symptoms in sensitive individuals.
Common Symptoms
The symptoms of SADD mirror those of general depression but tend to follow a seasonal pattern. They may include:
Persistent low mood or tearfulness
Fatigue or low energy, even after a full night’s sleep
Cravings for carbohydrates or comfort foods, often leading to weight gain
Loss of interest in usual activities
Social withdrawal
Poor concentration and brain fog
Increased irritability or anxiety
Naturopathic techniques to support you
While pharmaceutical interventions can be appropriate for some, there are a number of naturopathic strategies that can help ease symptoms of SADD and support emotional wellbeing through the darker months.
1. Light Therapy
Using a full-spectrum light box that mimics natural sunlight can be highly effective. Even 20–30 minutes each morning can help reset circadian rhythms and boost serotonin levels. Morning exposure is most effective.
2. Herbal Support
Several herbal allies can be useful:
St John’s Wort – shown to support mood, especially in mild-to-moderate depression (note: interactions with medications must be considered).
Rhodiola – an adaptogen that helps the body cope with stress and may lift energy and mood.
Withania (Ashwagandha) – supports adrenal function and helps regulate cortisol.
As a qualified medical herbalist, I always recommend tailored herbal formulas based on the individual’s constitution, symptoms, and history.
3. Nutrition and Supplementation
Vitamin D: Deficiency is common in winter months and low levels have been linked with depression. Blood testing and appropriate supplementation may be key.
Omega-3 fatty acids: Found in fish, flaxseed, and algae oils, omega-3s support brain health and mood regulation.
Magnesium: Often depleted by stress and poor diet, magnesium helps support relaxation, sleep, and nervous system balance.
B vitamins: Particularly B6 and B12 are essential for neurotransmitter production and energy.
Eat whole, seasonal foods, rich in colourful vegetables, healthy fats, and protein, also helps stabilise blood sugar — crucial for mood regulation.
4. Movement and Nature
Daily movement, even a gentle walk outside, supports serotonin production and helps regulate the body’s internal clock. Time in nature, known as “green therapy,” has well-documented benefits for mental health.
5. Mind-Body Practices
Mindfulness, breathwork, yoga, and guided visualisation can help reduce stress and support emotional resilience. Establishing calming evening routines and good sleep hygiene is also essential during darker months.
You don’t have to go it alone.
SADD is real, and it’s nothing to be ashamed of. If you or someone you love notices a pattern of low mood each winter, know that support is available. Naturopathic care offers gentle, holistic ways to restore balance and reconnect with vitality — even in the darker months.
If you’d like personalised support for managing seasonal depression, please don’t hesitate to reach out.
Together, we can find the most nourishing path forward.