Aromatherapy: A Holistic Approach to Battling Seasonal Affective Disorder
As the winter chill descends and daylight dwindles, many find themselves struggling with the seasonal blues, a phenomenon known as Seasonal Affective Disorder (SAD). While there are various treatment options available for SAD, one alternative approach that has gained popularity in recent years is aromatherapy. Utilizing the power of scent, aromatherapy aims to alleviate the symptoms of SAD, promote relaxation, and uplift mood. In this article, I address the potential benefits of aromatherapy for individuals with seasonal affective disorder and the science behind how certain scents can positively impact our mental well-being during the darker months.
What is the difference between Seasonal Affective Disorder and the “Winter Blues”?
"Winter blues" and Seasonal Affective Disorder (SAD) are related concepts, but they differ in terms of severity, duration, and the impact on daily functioning. Both are associated with changes in seasons, particularly during the fall and winter months, but they represent distinct experiences. * It is important to note that Seasonal Affective Disorder can also occur during the summertime for some people.
The colder weather and darker days can result in increased gloominess and fatigue. During winter, the decreased daylight exposure can throw off our circadian rhythms, leading to symptoms such as low energy, increased sleepiness, and a shift in mood. Light exposure plays a crucial role in modulating our circadian rhythms, and insufficient light during winter can contribute to the onset of the Winter Blues.
This can result in:
A decrease in production of vitamin D which is needed to produce serotonin. Serotonin is a neurotransmitter important for regulating sleep, mood, appetite and energy levels.
An increase in melatonin production. The darker days signal to the pineal gland to release more melatonin which can disrupt the circadian rhythm and increase sleepiness and fatigue.
Consumption of more inflammatory foods like sugar and alcohol. These feed unhealthy bacteria in our gut which can potentially impact mood. This can directly impact mood as cells within our gut produce a large proportion of serotonin (estimated at 90%) in our bodies. (1), (2).
The difference between “Winter Blues” and Seasonal Affective Disorder:
Winter Blues:
Sadness during fall and winter months
Some trouble sleeping
Lack of motivation
Seasonal Affective Disorder:
Severe sadness during the fall and winter months
Frequent sleep and eating issues
Depression that limits normal functioning and motivation.
Thankfully there are some proactive approaches like getting outside, maintaining a sleep schedule, using sun lamps or rising sun alarm clocks, eating nutrient dense foods, taking vitamin D, exercising and using aromatherapy (as we will discuss below) that may help counter some of these symptoms. If your symptoms in the winter are severe and impacting your day-to-day life, I highly recommend seeing your health care provider and seeking professional evaluation and support.
8 ways to naturally support the Winter Blues:
Get outside: Strive to get outside in morning to help regulate the circadian rhythm and calm the mind and boost serotonin
Maintain a sleep schedule: Go to bed and wake at the same time every day. When our circadian rhythm is disrupted, it also impacts cortisol rhythms and hormone production.
Vitamin D Supplementation: Consider taking a Vitamin D supplement if not getting enough vitamin D in your diet or through sunlight if advised by your doctor.
Seek out light: Use a rising sun alarm clock, light box, open the blinds and seek out as much natural light as possible
Use a support system: Take time to engage in hobbies and catch up with friends and family. Spending time with others can boost mood.
Eat well: Due to the gut-brain axis, what we consume can impact our moods. Stick to a well-balanced diet with antioxidant rich foods.
Exercise: Aim to move your body daily which helps the body release endorphins which can help improve mood as well as help us cope better with stress
Use aromatherapy: Our sense of smell is directed connected with emotional part of the brain. Use essential oils to help calm the nervous system and a busy mind.
“To appreciate the beauty of a snow flake, it is necessary to stand out in the cold.” -Aristotle
How can aromatherapy help support symptoms of Seasonal Affective Disorder?
Essential oils have long been celebrated for their aromatic properties, and their effects on the olfactory system highlight the intricate connection between scent and emotion. The olfactory system, responsible for our sense of smell, is remarkable in its ability to communicate directly with the brain. When we inhale the molecules from essential oils, they stimulate specialized receptors in our nasal passages, triggering an impulse that is swiftly transmitted to the olfactory bulb. This small but mighty structure then relays the information to various brain regions, including the amygdala and hippocampus, which are closely linked to emotions and memory. As a result, essential oils can evoke powerful responses, from relaxation to invigoration, by tapping into our innate capacity to associate scents with specific emotional experiences.
In addition, essential oils contain dozens to hundreds of chemical constituents that can affect our emotional well-being by influencing neurotransmitters in the brain. Among the neurotransmitters influenced by these compounds are serotonin, dopamine, and endorphins. Serotonin plays a crucial role in regulating mood, sleep patterns, and appetite, while dopamine is associated with pleasure, motivation, and reward. Endorphins, often referred to as the body's natural painkillers, are known to induce feelings of euphoria and well-being. By targeting these key neurotransmitters, essential oils can act as powerful mood enhancers, promoting relaxation, happiness, and overall emotional balance.
“Most studies, as well as clinically applied experience, have indicated that various essential oils, such as lavender, lemon and bergamot can help to relieve stress, anxiety, depression and other mood disorders. Most notably, inhalation of essential oils can communicate signals to the olfactory system and stimulate the brain to exert neurotransmitters (e.g. serotonin and dopamine) thereby further regulating mood.” (3)
A few studies showing how aromatherapy can influence mood:
A randomized crossover study with 42 females showed that salivary cortisol levels were reduced significantly after inhalation of bergamot essential oil. Also the high-frequency heart (a component of heart rate variability and indicator of parasympathetic nervous system function) also increased significantly. (4)
A small pilot study of 57 participants found that diffusing bergamot in a waiting room increased positive feelings and moods. (5)
A randomized single blind control study found that inhalation of a lavender and ylang ylang blend significantly reduced stress, sympathetic nervous system activity, lowered blood pressure and reduced serum cortisol levels. (6)
A placebo controlled study found that dermal application of sweet orange essential oil reduced arousal of the autonomic nervous system (reduction of heart rate and respiratory rate) yet increased cheerfulness and uplifting moods. (7)
A meta-analysis of 32 clinical trials suggested that aromatherapy with different essential oils could alleviate anxiety. (8)
Understanding the neural pathways affected by scent helps explain why aromas can have profound effects on emotions, memories, and overall well-being. Brain imaging studies provide valuable insights into the neurobiological responses to aromas, shedding light on the mechanisms underlying the therapeutic potential of aromatherapy.
Neural Pathways Affected by Scent:
Olfactory Bulb:
The olfactory bulb is the first brain structure that receives information about odors. It processes and relays signals to other brain regions, including the limbic system.
Limbic System:
The limbic system, often referred to as the emotional brain, is heavily involved in processing emotions and memories. The connection between the olfactory bulb and the limbic system explains why scents can evoke powerful emotional responses and trigger memories.
Amygdala:
The amygdala, a component of the limbic system, plays a crucial role in processing emotions, particularly those related to fear and pleasure. Scents can directly influence the amygdala, contributing to the emotional impact of aromas.
Hippocampus:
The hippocampus is vital for memory formation and storage. Aromas have been shown to enhance memory recall and contribute to the formation of emotional memories, further linking scent and emotion.
Hypothalamus:
The hypothalamus is involved in regulating various physiological functions, including hormone production and stress responses. Aromas can influence the hypothalamus, impacting processes such as heart rate, blood pressure, and hormone levels.
Brain Imaging Studies on Aromas:
Functional Magnetic Resonance Imaging (fMRI):
fMRI studies have demonstrated changes in brain activity in response to olfactory stimuli. Research shows increased activation in brain regions associated with emotions, memory, and reward when individuals are exposed to pleasant scents.
Positron Emission Tomography (PET):
PET scans allow researchers to observe changes in cerebral blood flow and metabolic activity. Studies using PET scans have shown increased blood flow to specific brain regions, such as the limbic system, when participants are exposed to certain aromas.
Electroencephalography (EEG):
EEG measures electrical activity in the brain. Studies utilizing EEG have found that exposure to pleasant aromas can result in changes in brainwave patterns, indicating altered states of arousal and relaxation.
Magnetoencephalography (MEG):
MEG measures magnetic fields produced by neural activity. Studies using MEG have provided insights into the timing and localization of brain responses to olfactory stimuli, highlighting the rapid and dynamic nature of the olfactory processing.
8 Essential Oils to Support Seasonal Affective Disorder
Lavender (Lavandula angustifolia)
Lavender is known for its calming and relaxing properties. It can help reduce stress, anxiety, and promote better sleep—beneficial for individuals experiencing SAD-related symptoms. Lavender is one of the most popular essential oils for calming the nervous system. It has been shown to be effective in alleviating anxiety and inducing a relaxation response. (9). Inhaling lavender and rosemary have also been shown to lower cortisol levels. (10) Lavender is known for improving sleep quality which can positively impact our ability to react to stressors.
Citrus Oils (Orange, Grapefruit, Lemon):
Citrus essential oils are uplifting and refreshing. They can help combat feelings of lethargy and low energy associated with SAD. The bright and invigorating scents may also help improve mood. In particular, sweet orange may help promote cheerfulness. The odor of sweet orange decreases symptoms of anxiety and improves mood (11) Its aroma is well liked by most children. For adults, it can make us “feel like a kid again.” It can reduce nervous tension and stress-related conditions. It is also beneficial for those suffering from lack of energy or depression. (12) Orange is a great oil to use when feeling tense or frustrated.
Peppermint (Mentha x piperita):
Peppermint has energizing properties that can help alleviate fatigue and improve mental clarity. It may be useful for combating the lethargy and brain fog often experienced by individuals with SAD.
Frankincense (Boswellia carterii):
Frankincense is often associated with relaxation and spiritual grounding. Its earthy and woody aroma can help create a sense of calm, making it beneficial for managing stress and anxiety.
Ylang Ylang (Cananga odorata):
Ylang Ylang has a sweet and floral scent known for its mood-enhancing properties. It may help reduce feelings of sadness and promote a more positive outlook. Ylang Ylang is known for promoting feelings of positivity, cheerfulness and confidence. It can also calm the nervous system and has been shown to lower blood pressure and heart rate which counteract the stress response while feeling angry. (13)
Chamomile (Matricaria chamomilla):
Chamomile is soothing and calming, making it beneficial for relaxation and sleep. It can be useful for individuals dealing with SAD-related stress and insomnia. Chamomile is known for its ability to soothe anxious feelings and support sleep. Specifically for stress related emotions, it can help soothe feelings of resentment for those who feel neglected.
Bergamot (Citrus bergamia):
Bergamot, with its citrusy and slightly floral aroma, is known for its mood-lifting and anxiety-reducing effects. It can be particularly helpful for individuals experiencing symptoms of depression associated with SAD. Bergamot can be helpful to defuse an angry attitude through encouraging a spirit of compromise. It has been shown to reduce anxiety, increase parasympathetic nervous system activity and decrease salivary cortisol levels. (14)
Cedarwood (Cedrus atlantica):
Cedarwood has a warm and grounding scent. It can help create a sense of stability and balance, potentially assisting individuals dealing with emotional fluctuations during the winter months.
Application Methods:
Diffusion: Use an essential oil diffuser to disperse the scent throughout a room.
Topical: Dilute essential oils with a carrier oil and apply to pulse points or use in a massage.
Inhalation: Inhale the scent directly from the bottle or add a few drops to a tissue.
Due to their chemical constituents and direct connection with the limbic system, essential oils can play a role in transforming unpleasant emotions and uplifting mood. We can use aromatherapy through direct inhalation (smelling from bottle or an aromatherapy inhaler) or indirect inhalation (diffusing or placing a drop on a cotton ball near our work environment or under pillow). Topical use can also be helpful such as applying diluted essential oils in roller on neck and behind ears or temples.
By inhaling essential oils, individuals can experience a shift in mood and mental state, helping to alleviate negative thought patterns such as stress, anxiety, and depression. Aromatherapy offers a natural and gentle method to restore emotional balance, promoting relaxation and a sense of calm. Incorporating this practice into daily routines can provide individuals with a valuable tool to navigate and overcome negative thought patterns, promoting greater mental clarity and well-being.
It's important to note that individual responses to essential oils can vary. If you are considering using essential oils for SAD relief, it's advisable to consult with a healthcare professional, especially if you have pre-existing conditions or are taking medications. Essential oils should always be used responsibly, following proper dilution guidelines and considering any personal sensitivities or allergies. In addition, it is important to be mindful of photosensitive essential oils when applying topically to the skin. If you are new to essential oils, I recommend reading my article “10 Things I Wish I Knew Before Starting to Use Essential Oils.”
Aromatherapy has shown promise as a complementary treatment for Seasonal Affective Disorder. Through the use of essential oils, this therapeutic practice aims to alleviate the symptoms and emotional imbalances associated with this mood disorder. Research suggests that certain essential oils, such as lavender, bergamot, and ylang-ylang, possess mood-enhancing properties that can enhance mood and promote relaxation. While aromatherapy alone may not be a substitute for medical treatments or therapy, it can serve as a valuable adjunctive therapy to support individuals navigating the challenging winter months. Incorporating the practice of aromatherapy into one's self-care routine can potentially provide comfort, lift the spirits, and enhance well-being for those affected by SAD. As more studies explore the benefits of aromatherapy, individuals and healthcare providers alike can consider its potential as an accessible and holistic option for managing Seasonal Affective Disorder.
Want to learn more about using essential oils? Check out my latest book Science of Essentials: The Essential Guide for Using Aromatherapy to Promote Health and Healing here.
Looking for more education on using essential oils for emotional health? See my blog article, The Best Essential Oils for Stress and Anxiety and 5 Tips for Using Aromatherapy for Stress Relief.
Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.
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