herbal support for the winter blues

​For many of us, as the winter wears on, we feel that the world is devoid of color, devoid of warmth and abundance, of light. It's not uncommon to feel the tug of sadness as one year ends and a whole New Year begins. Not to mention that the holidays can bring about mixed emotions to begin with. For some people there are feelings of loneliness and grief; maybe they don’t feel connected or they are wistful for years’ past and loved ones who are not here to celebrate. There are those who wish they had more( in many aspects) because when they look around it appears that the world around them is merrily basking in abundance; there is a sense of lack that gnaws at them. ​

For some, there is a longing to have a partner and a family of their own .. that so called perfect life. Even those who do have those immaterial things in place can get that feeling of free falling once the hubbub settles down and normal life continues. There’s a vast array of reasons this may come about, particularly at this time of the year. ​As a whole, our society is moving so fast, and the holidays increase this tempo significantly. Things to buy, places to be, the pressure of doing enough. We are off of our schedules, we are staying up too late, eating a bit more of the things that we don’t normally eat, maybe celebrating overmuch with alcohol, spending more money than we usually do.. essentially we are spinning our wheels and draining our coffers physically, emotionally, mentally, and financially. It’s no wonder why, as January settles in, there is this uncomfortableness that settles in with it.

Another year has come and passed,and where are we? What have we accomplished? Where are we headed? It doesn’t really help that we’ve got all of these things going on that abruptly cease, and as soon as the New year starts there is the pressure behind the idea that we should be finding things to change about ourselves so that we can get on the bandwagon with the rest of society with the whole “New Year, New me” concept. Take notice how the items front and center at the stores went from” indulgent” foods and holiday cheer to so-called healthy foods and weight loss products. ​All of a sudden vitamins, bathroom scales and exercise equipment, organizational supplies and household cleaners are now on full display. Funny, right?

What is the message here? That we can now repent for our lecherous ways? Slim down and clean up our acts!? This messaging is steeped in shame, instead of acceptance. Shame keeps us from the best parts of ourselves. We all have things that we want to do differently or stop doing or begin doing. We don’t have to tackle them all at once, or even go hard. Maybe it’s better if we simply ask ourselves how we can support ourselves so that we can make slow and steady progress towards our goals. When we go inward and slow down, just as nature does at this time of year, we grant ourselves the opportunity for true growth as the year ahead unfurls itself. 

Our focus would be better served by acts of self care that eventually add up to big changes done out of love and not punishment. Sometimes that is a hard thing to understand, so maybe the best way to start is by thinking about how we care for or love the other people in our lives and apply that to ourselves. We all have the same basic needs and desires. We want those we love to feel happy, safe, loved, acknowledged, nourished, we want them to see their worth, be fulfilled and feel cared for. To know that they matter. ​All of those things can be applied to ourselves and come from ourselves. Practicing self care in a nurturing and loving way, will go a long way in laying the foundation for true growth and can help to lift our spirits when seasonal depression gets her claws in us.

The Big D
There are many factors that come into play when we are feeling more than a little sad at this time of year. One thing that can play a major role is the lack of sunshine, which can lead to a vitamin D deficiency. This fat soluble vitamin ( or is it a hormone?) is stored in our fat cells. Our bodies make the active form of vitamin D, calciferol in our kidneys and liver. Since we get most of our vitamin D through the conversion of UVB light from being in the sunshine, after months of less time spent outside we have depleted our stores.  ​Vitamin D is responsible for many of the processes in our bodies that contribute to our emotional, mental and physical health. Inflammation, sleep regulation, pain tolerance,calcium regulation, and immune system regulation to name a few. It may be necessary to supplement our vitamin D during the winter months, preferably a liquid supplement that includes K2, to prevent a deficiency.

Sleep Support
We may feel more sluggish and feel the need to sleep more too, but trying to keep the mindset that we deserve rest, just as nature does reminds us that it is okay to restore ourselves through this process. Sometimes when we are feeling down we have a harder time sleeping, in this case making a bedtime routine that includes sipping a sleep supporting herbal tea or adding an herbal tincture to that routine will benefit our need for sleep in the winter. 

​Passionflower blesses us with her calming energy, providing moderate sedative effects as well as anxiety relief. She helps to break us of circular thinking while easing aches and pains too. 

Chamomile is a soothing herbal ally that relaxes our bodies and minds gently and is also safe for children. Chamomile is a wonderful anti-inflammatory with an affinity for our digestive systems. Drinking a cup of chamomile tea as part of our nightly routine can promote restful sleep free from anxiety and nervousness

Skullcap has been called upon in traditional medicine for centuries for her calming, antispasmodic properties. She is a go-to for insomnia and chronic pain that interferes with our ability to sleep. Skullcap is best used only at night until we know how our body's Individual constitution reacts to her.

Hops, yes, that Hops.. the same plant used in the process of making beer, has wonderful relaxing properties and can make it easier for us to unwind and get sleepy at night.

​Adaptogenic Support
When we feel that we need daily support because we are out of sorts sometimes we need to call upon our adaptogenic herbs. Adaptogens help us to better manage daily stress by regulating how our bodies react to those stressors. They help to balance these reactions and the hormones and chemical reactions that occur so that we can be in a more harmonious state of being

Ashwagandha helps with focus and is known to reduce stress and anxiety, leading to better sleep. She can help us to feel more on top of things and to feel more in control of our response to life’s challenges as she helps regulate stress hormones.

Cordyceps helps us to have more stamina which can decrease burnout from stress. This mushroom adaptogen allows us to also connect to the divine and open us up easier for meditation practices.

Reishi is another adaptogenic mushroom. Known as the mushroom of immortality. The benefits of this plant medicine are far reaching and go beyond her adaptogenic qualities. Reishi promotes feelings of well being as she helps our bodies' stress response and improves our sleep. This amazing mushroom improves our overall vitality and can help us maintain our mental and physical health

Tulsi, also known as Holy Basil is a sacred herb that has long been revered for opening up the heart and mind to gratitude and devotion to our spiritual connection. She improves our energy levels while simultaneously inducing a calm state of mind. Working with Holy Basil, her adaptogenic properties promote the balancing of our stress response, so that we have energy during the day and can sleep peacefully at night.

Nutritive Support
Our health and overall wellbeing can be significantly improved by making sure that we are nourished, while we want to be sure that we are eating well to maintain our physical and mental health, we can also call upon the magical world of herbal medicine to help us along. There are a few wonderful herbal allies that can support us in making sure that we are getting our necessary vitamins and minerals.

Stinging Nettle is packed with vitamins and is mineral rich. She is loaded with chlorophyll, amino acids and proteins. A daily nutritive infusion can go a long way to maintain our vitality. Nettles can be bitter to some palates. I find that sweetening her brew with maple sugar works well for those of us who are put off by her strong flavor. Having the energy of the element of Fire, she warms us from the inside out while fighting inflammation.

Oatstraw is another health maintaining herbal ally for year round fortification that is especially useful in the winter months. She not only contains vitamins and essential minerals, Oatstraw also has a ton of mucilage and carries the energy of water. The winter months can really do a number on our skin, but we can help combat the effects of the cold dry air when we moisturize from within. With her mood regulating and anti anxiety properties, this gentle nervine can help us maintain our mental and emotional regulation. At this time of the year, maybe we are a little down and our nerves are frayed from the holidays. A strong nutritive infusion of Oatstraw will allow us to relax, sleep better and nourish our body, mind and spirit when we need it most. Making this ahead of time and keeping it in the refrigerator makes it easy to add it to your water to help you stay hydrated, and if you add Rose Hips to the infusion you can boost your vitamin C while you’re at it. Sometimes we need a little bit more support than we get from our nutritive herbs alone plant medicine has quite a few tricks up her sleeve, if you know which beauties to turn to.

Extra Support
Sometimes we need a little bit more support than we get from our nutritive, sleep enhancing, and adaptogenic herbs alone. Plant medicine has quite a few tricks up her sleeve, if you know which beauties to turn to.

St. John's Wort is harvested at the peak of the longest days of the year in June and July so it’s no wonder that this yellow flowering herb is brimming with the energy and mood enhancing properties of the Sun. The main chemical component in St. John’s Wort is Hypericin, which produces a lovely red medicine and has been clinically proven to increase dopamine levels, making her a potent ally in the treatment of mild depressive symptoms and anxiety. She can calm nerve pain both internally and topically which also contributes to her mood modulating effect. Spiritually speaking, Hypericum Perforatum( Her Latin Name) hints at her ability to allow light to fill the holes in our aura. With this herb, you do want to start slowly to see how it affects you because it can interfere with sleep in some people and cause light sensitivity. I’ve taken it personally and did not have any issues in that regard.

*For those who are currently on any medications for depression and anxiety it’s best to seek the advice of your health care provider before working with this herb.*

Lemon Balm has properties that help to enhance our mood and cognitive function. She promotes a happy outlook, reducing anxiety and her mild calming effects are gentle enough for children and sensitive adults, especially those who tend to have nervous stomachs. Lemon balm can also benefit heart health. *those with hypothyroidism should not consume lemon balm regularly in large doses*

Movement
Moving our bodies is important for flexibility, strength, increased energy, and better mental health, we all know this. Making lofty goals to go to the gym or begin a grueling workout regimen is a typical resolution when the New Year rolls around, but for a lot of us this is not something we enjoy or something that we can maintain long term.

When we set goals and cannot see them through this can lead to disappointment or shame. Finding other ways to keep ourselves moving can boost our self esteem and help us connect our minds, bodies and souls. Walking even if it’s cold outside we can bundle up and take short(or long) walks. At the same time being outside will allow us to take in some sunshine and convene with nature.

Yoga enhances our flexibility, balance, posture, and strength, while improving our mental and emotional health. Breathing practices that are a part of yoga, along with gentle stretching help to alleviate stress and improve our cardiovascular health. Joining a yoga class also invites us to be a part of a community of like minded people, and we can all benefit from the support of community through group yoga

Alyssa, at Herbs, Love, and Yoga has a large variety of herbs and tinctures as well as tea blends that can help to support us through the Winter Blues, and she employs her vast knowledge in order to help find the right herbs for each individual. Seeking the advice of someone like herself can really help us to support ourselves when we need it most.

Winter Light

The bluest of skies are borne by the magic of Winter light
In the bated breath before a Winter sunrise and within the last exhalation of her setting sun, our eyes are bathed in the saturation of Divinity. The light is fleeting, the time in which she is available to us is short lived, but oh so rich!
Her magic is unmatched, as she reveals all that is hidden.
The color that paints our world has been sent up into the cosmos for a time, having faded away from where we roam, the only thing left is the light and shadow, the very bones, the foundation from which everything else derives. See not the absence of life, but the beauty of deep rest in the brown and gray.
The magic of the winter light is meant to open our eyes to the unseen. The way in which her sparkle swaths the frozen landscape leaves no darkness untouched as winters’ accompanying winds shift the shadows like a kaleidoscope.
In our acceptance of rest, we allow her light to influence the light within, to caress the shadows that lie in our depths. Every part of who we are is meant to be kissed by the light. Our stillness is vital, may our spirits, like the wind, reveal the parts of our souls hidden by our willful pursuit to keep us safe in the act of staying busy. By being pretty. By being full of life.
Welcome Winter, her magical light.
Welcome rest, we are worthy.
Welcome the drab, the brown, the gray
The ground will thaw and the color shall return, once again there will be much to do. Rest.

This post was written by Debra Romano, a Herbs Love And Yoga herbal apprentice.