Emotional Balance, Seasonal
Winter Blues? Essential Oils for SAD
By Caryn Gehlmann
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? Keep reading to learn what research is discovering on this topic…
Do you find yourself feeling down as the days get shorter? There are essential oils that can help your mood. However, it’s important to note that if your mood changes are serious and impacting 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 exacerbate these problems.
There are various treatments used to help people with SAD that you can speak with your healthcare provider. Many have found aromatherapy helps them make the transition to the winter months and support a more positive outlook. According to the Tisserand Institute, bergamot and lemon oils are among the most widely-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. Please know that 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.
Here at e3, we carry many blends our clients find uplifting such as Serenity, Revitalize, and Peace.
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. One recent 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. One 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.
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. 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.
If you’ve found some effective essential oils for relieving SAD symptoms, our Facebook and Instagram community would love hearing about them.
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