Winter Blues? Essential Oils for SAD

By Caryn Gehlmann, Clinical Aromatherapist

Some of us are more affected by changing seasons than others. Do you ever struggle with the winter blues? You’re not alone. According to American Family Physician, “About 4 to 6 percent of people may have winter depression. Another 10 to 20 percent may have mild SAD (Seasonal Affective Disorder). SAD is four times more common in women than in men.” The article also points out that SAD is also more common in northern states, so it’s seven times more common in Washington state than in Florida. So the big question we want to answer is: Can you make the situation better by using essential oils for SAD? The research on this is fascinating!

As the days get shorter, essential oils can help your mood. However, if your mood changes are serious and impact daily living, it’s time to talk to your healthcare professional about whether you are suffering from Seasonal Affective Disorder (SAD) or perhaps another type of depression.

What causes these shifts in energy and mood in the winter? Scientists are still trying to figure that out. However, research shows that serotonin and melatonin help maintain your daily rhythm, and for those with SAD, the changes in serotonin and melatonin levels disrupt that rhythm. Deficits in vitamin D, a common issue for those in northern states in the wintertime, may worsen these problems.

Therefore, it’s no surprise that studies are showing that outdoor morning light exposure is the most evidence-based behavioral tool for resetting circadian rhythm and lifting Seasonal Affective Disorder (SAD) symptoms. (Ideally, within 30 minutes of waking, wearing no sunglasses and exposing as much skin to the sun as possible for 10 to 20 minutes.) This step is non-negotiable for success.

And what would make this an extraordinary and longer-lasting experience? Pair your morning light exposure with a bright, cheerful scent cue. Here’s a recipe you’ll enjoy:

Morning Uplift Blend

• 4 drops Grapefruit
• 3 drops Sweet Orange
• 2 drops Peppermint
• 1 drop Frankincense

You can use it in an inhaler outside and also diffuse it while dressing or preparing breakfast. Let the light and scent together tell your body: “It’s daytime!  I’m glad to be awake and alive.”

n addition to the morning light exposure, the National Institute of Mental Health outlines other treatments that help people with SAD, and I’ve added a few to the list as well:

• Consistent wake/sleep times, even on weekends.
• Move early in the day — walking, stretching, or a brief workout outdoors to magnify serotonin and dopamine production.
• Consider a full-spectrum light box (10,000 lux) if mornings are too dark.
• Protein plus complex carb breakfast to stabilize energy and mood.
• Movement & music: dance, stretch, or walk outdoors to boost serotonin and circulation.
• Connection: acts of kindness or creative expression are powerful antidotes to winter blues.
• Scent journaling: track which aromas feel bright, comforting, grounding — what brings you back to yourself.

Pair proven lifestyle supports with targeted complementary essential oils

Many have found that aromatherapy helps them make the transition to the winter months with a more positive outlook. According to the Tisserand Institute, bergamot and lemon oils are among the most researched for positive effects on mood. They report on some of the studies done on how they reduce anxiety and boost both serotonin and dopamine, which, as we learned earlier, are two neurochemicals often reduced in SAD.

When it comes to influencing your mood through aromatherapy, first consider what you want to accomplish. Do you want to uplift your mood because you feel drained, lethargic, or down? Or do you need to calm your mood because you feel agitated, anxious, or restless?

Here are a few essential oils that can help uplift or relax you if you’re struggling with a case of the winter blues or SAD. However, this list is just a starting point and is far from comprehensive.

3 Uplifting essential oils for SAD symptoms

Lemon
Lemon essential oil can be used to help with mental fog, mental clarity, mild depression. Research is showing lemon to have anti-stress and anti-depressant qualities.

Jasmine
Jasmine Absolute is commonly used to help with nervousness, anxiety, stress, lack of sense of well-being, mild depression, worry, negativity, low libido, sleeplessness. Research is showing Jasmine Absolute has a stimulating effect on the autonomic nervous system, resulting in greater increased alertness and perceived vigor.

Grapefruit
Many find inhaling grapefruit essential oil to be stimulating and invigorating. It’s used to help with mental fog, mental fatigue, mild depression, nervous exhaustion.

Clients find many of our blends to be uplifting, such as Serenity, Revitalize, and Peace. Interestingly, one study showed that “inhalation is the most effective method of delivery and blended essential oils were more effective than single essential oils.” Here’s a recipe for a roll-on that will keep you going through the midday slump.

Reignite Motivation Roll-On (10 mL)

• 2 drops Lemon
• 2 drops Bergamot FCF
• 1 drop Ginger
• 1 drop Neroli
• Fill with Jojoba Oil

Apply to wrists or temples and take a few deep breaths. Pair it with movement, hydration, or a brief social connection for extra lift. Or leave out the Jojoba Oil and use it in your personal inhaler.

Here at e3, we carry many blends our clients find uplifting such as .

3 Relaxing essential oils for SAD symptoms

Bergamot
Bergamot is a favorite scent for many and is used to help with mild depression, stress, anxiety, nervousness, mood swings, and apathy. A study on Bergamot, showed a reduction of stress hormone cortisol, along with a reduction in reported fatigue and anxiety, within 15 minutes!

Clary Sage
Clary Sage essential oil has a clean, refreshing scent and many find that it helps with stress, tension, anxiety, lack of sense of well-being, mild depression, fear, and panic. A study with menopausal women showed that inhaling clary sage oil reduced the stress hormone cortisol and produced an antidepressant-like effect.

Sandalwood
Sandalwood essential oil has been used for emotional support for generations. It’s a warm, grounding scent that can help with anxiety, tension, stress, sleeplessness, sense of isolation, emotional instability, and low libido.

Here at e3, we carry many blends our clients find calming such as Stress Relief, Meditate, Rebalance, and Relax. Or you can make your own relaxing blend for evening time.

Wind Down, Calm & Restore Blend

• 3 drops Lavender
• 2 drops Clary Sage
• 1 drop Vetiver

It’s lovely to diffuse this blend for 30 minutes before bed, or add to bath salts for a warm soak. The aroma signals that it’s time to rest and reset.

NOTE: Sometimes Seasonal Affective Disorder (SAD) and Chronic Fatigue Syndrome and Myalgic Encephalomyelitis (CFS / ME) can overlap in symptoms (low energy, brain fog, mood dips); however, their underlying mechanisms differ. For CFS/ME, aromatherapy’s role becomes more about supporting the nervous system, pacing energy, and re-engaging the senses gently rather than constantly stimulating. Read more in e3’s blog, Fight Fatigue: 3 Ways Essential Oils Help You Reclaim Your Energy.

The key to allowing aromatherapy to influence your mood for the better is finding a scent you find helpful. Don’t let other people or marketers influence what your body is telling you. As I’ve said for years, listen to your nose. If you don’t want to use the essential oils suggestion above, you could also use Orange Sweet, Vetiver, Peppermint, Ginger, Cardamom Dark, Black Pepper, Neroli, Lavender, Frankincense, Rose, or Geranium.

Once you find a scent that helps you, try to find a way to incorporate aromatherapy into your everyday routine! You can use an aromatherapy inhaler (or even a cotton ball with a drop or two of essential oils) that you keep in your purse, pocket, or desk drawer.

The power of these suggestions is that pairing essential oils with light acts as a gentle rhythm reminder. It’s a sensory anchor that helps your body and mood rediscover balance. When you make this a daily ritual, it becomes more effective. We love that one small act repeated constantly can shift everything!

If you’ve found some effective essential oils for relieving SAD symptoms, our Facebook and Instagram community would love hearing about them. To receive more suggestions on how to incorporate aromatherapy in your healthy lifestyle, sign up for our newsletter and you’ll get 20% off your first order.