Using Essential Oils to Help with Seasonal Affective Disorder (SAD)

Seasonal Affective Disorder (SAD) is a type of depression that typically arises during the autumn and winter months, when daylight hours decrease. Common symptoms include low energy, fatigue, mood swings, and an overall sense of lethargy or sadness. While light therapy, regular exercise, and talking therapies are often recommended to manage SAD, many people find essential oils helpful as a complementary method to support mood and emotional well-being.

While essential oils are not a cure for SAD, their scents and properties can uplift the spirit, reduce anxiety, and help to restore calm. Here are some of the best essential oils to consider for managing SAD, along with tips on safe usage.

Top Essential Oils for Managing SAD

1. Bergamot
   Bergamot essential oil is widely recognised for its mood-lifting properties. With a light, citrusy aroma that is both uplifting and calming, bergamot can help alleviate stress and anxiety, two common symptoms of SAD. Studies have shown that inhaling bergamot essential oil may reduce cortisol levels, the body’s primary stress hormone, thereby creating a more relaxed state of mind. You can use it by adding a few drops to your diffuser, or dilute with a carrier oil for a gentle massage.

2. Lavender
   Known for its soothing properties, lavender essential oil is often used to ease stress, anxiety, and promote restful sleep. Lavender’s gentle floral aroma calms the nervous system, which can be helpful if SAD symptoms are interfering with sleep or relaxation. Adding lavender oil to a diffuser before bed or using it in a bath can help unwind at the end of the day, promoting better quality sleep, which in turn may improve mood.

3. Rosemary
   When low energy and sluggishness are part of your SAD symptoms, rosemary essential oil can help. Known for its refreshing scent, rosemary can boost alertness, reduce mental fatigue, and support memory. Diffusing rosemary essential oil in your workspace or at home during the day may help counteract the lethargy that often accompanies SAD, keeping you more alert and energised.

4. Orange
   Bright and uplifting, orange essential oil is ideal for lifting the spirits. Like bergamot, orange oil has a strong citrus aroma that is both energising and comforting, making it perfect for gloomy days. Orange essential oil can stimulate positivity and reduce feelings of sadness, and it’s ideal for morning use to help kickstart your day with more energy and optimism.

5. Frankincense
   Frankincense essential oil has been treasured for centuries for its grounding effects. Known to reduce stress and promote a sense of calm, frankincense can help bring emotional balance during challenging times. It’s an ideal oil to use during meditation or quiet moments, especially if you’re feeling overwhelmed by SAD symptoms.

How to Use Essential Oils for SAD

• Diffusion: A diffuser is a great way to fill your home with a comforting and uplifting aroma. Add 5-10 drops of your chosen essential oil or blend to the diffuser and let it run during the day to create a relaxing atmosphere.

• Topical Application: Always dilute essential oils with a carrier oil like jojoba or sweet almond oil. Apply a few drops of the diluted oil to pulse points like wrists and temples. This method allows the scent to linger on the skin and provides a gentle therapeutic effect throughout the day.

• Inhalation: For a quick mood boost, you can inhale directly from the bottle or add a drop of oil to a tissue or personal inhaler. This method is portable and easy to use when you need a quick uplift.

• Aromatherapy Bath: Adding a few drops of essential oil to a warm bath (mixed with a carrier oil to avoid skin irritation) can be deeply relaxing, helping to alleviate both physical and mental tension.

Safety and Disclaimer

While essential oils can be a beneficial addition to a wellness routine, they are not a substitute for professional medical treatment. If you are experiencing symptoms of depression, consult a mental health professional. Additionally, always use essential oils safely. Essential oils should never be ingested and must always be diluted if applied to the skin. Pregnant or breastfeeding women and individuals with certain medical conditions should consult a healthcare provider before using essential oils.

Final Thoughts

Essential oils can be a helpful way to support emotional well-being during the darker months. The uplifting and calming properties of oils like bergamot, lavender, rosemary, orange, and frankincense can help you navigate the challenges of SAD, providing comfort and balance. Whether you’re adding a few drops to your diffuser, enjoying a soothing bath, or applying diluted oil to your pulse points, incorporating these oils into your daily routine can make a positive difference to your mood and outlook as you move through the winter season.

For best results, experiment to find the oils that work well for you and enjoy a more peaceful, energised winter season with the help of nature’s aromas.