6 Aromatherapy Self-Care Rituals to Warm Your Winter
As the winter season settles in, there arises an inner need to slow down and embrace the natural rhythm of the world around us. The chilly air and shorter days encourage introspection and mindful living. It's a time to prioritize self-care and rejuvenation, allowing our bodies and minds the rest they deserve. In a society that often glorifies constant busyness, taking the time to slow down in winter becomes increasingly important. By embracing this slower pace, we can cultivate a deeper connection with ourselves and the world, leading to a sense of balance and renewal that prepares us for the seasons ahead.
Self-care may look different in the winter compared to other seasons. I often find myself craving warmth through cozy clothes and blankets, light through candles and fireplaces, and slowness through calming music and book reading. Aromatherapy offers a soothing sanctuary amidst the frosty weather, providing a gentle yet powerful way to enhance our emotional and physical health. Here are 6 self-care rituals using aromatherapy to help you embrace winter wellness and thrive during this season of hibernation.
1.Warm Baths with Essential Oils
There's nothing quite like a warm bath to banish the winter blues and soothe the soul. Enhance your bathing experience by adding essential oils to your bath. If you are new to aromatherapy, do NOT add essential oils directly to the bathwater. Simply adding essential oils directly to the bathwater can lead to concentrated pockets of oil that may irritate the skin. If essential oils are not diluted properly, you risk using the essential oil neat (undiluted) which increases the risk of sensitivity and irritation. (More on this topic here.) Instead, first properly mix 3-4 drops of essential oils with a tablespoon of carrier oil such as almond, fractionated coconut or jojoba oil and then add to the bath. You can also add the essential oils to your favorite bubble bath gel/body wash and then add to the bath. Essential oils such as Lavender, chamomile, and eucalyptus are excellent choices for relaxation and respiratory support. Allow the steam to envelop you as the calming aroma transports you to a state of tranquility. If you struggle with dry skin in the winter, try my Rose Milk Bath Tea Recipe.
2. Cozy Aromatherapy Diffusion
Create a warm and inviting atmosphere in your home with aromatherapy diffusion. Invest in a quality essential oil diffuser and fill your space with the comforting scents of lavender, spruce, cedarwood, cinnamon, and vanilla oleoresin. Not only will your home smell divine, but you'll also benefit from the mood-boosting and immune-supporting properties of these winter-inspired oils.
Warming essential oils such as clove, cinnamon, and ginger have been commonly used for their potential mood-boosting properties, particularly during the winter months. These oils are thought to possess invigorating and uplifting characteristics, which may help alleviate feelings of lethargy and low energy commonly associated with the colder season. When diffused or used in aromatherapy practices, the spicy and comforting aromas of these oils can create a cozy and welcoming environment, potentially influencing mood and reducing feelings of seasonal affective disorder.
Citrus essential oils are uplifting and refreshing. They can help combat feelings of lethargy and low energy associated with the wintertime. 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 (1) 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. (2) Orange is a great oil to use when feeling tense or frustrated. Bergamot, with its citrusy and slightly floral aroma, is also known for its mood-lifting and anxiety-reducing effects. It can be particularly helpful for individuals experiencing symptoms of winter depression. 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. (3)
Tree essential oils: The soothing scents of tree essential oils, such as pine, cedarwood, spruce, and fir, offer a calming presence during the winter months. These natural aromas evoke a sense of tranquility and stability, creating a peaceful atmosphere amidst the cold and often hectic season. The woody and earthy notes of tree essential oils not only bring to mind the peacefulness of a forest, but also possess properties believed to promote relaxation and mental clarity. Whether diffused in the home or added to an aromatherapy inhaler, these essential oils can provide a much-needed reprieve from the winter chill, helping to foster a sense of calm and well-being during the colder months.
3. DIY Massage Oil Blends
Treat yourself to a luxurious massage using DIY aromatherapy oil blends. Combine carrier oils like sweet almond or jojoba with warming essential oils such as ginger, black pepper, and clove. Gently massage the blend into your skin, paying special attention to areas of tension and stiffness. Not only will you feel relaxed and rejuvenated, but your muscles will thank you for the soothing warmth.
Here are a few massage blend ideas:
Warming Winter Woods Massage Oil:
2 tablespoons jojoba oil
5 drops pine essential oil
4 drops juniper berry essential oil
3 drops cypress essential oil
2 drops black pepper essential oil
Cozy Fireside Retreat Massage Oil:
2 tablespoons almond oil
5 drops cedarwood essential oil
4 drops frankincense essential oil
3 drops orange essential oil
2 drops sandalwood essential oil
4. Meditation and Mindfulness with Aromatherapy
Embrace the practice of meditation and mindfulness with the support of aromatherapy. Create a tranquil space in your home, adorned with low lighting and essential oil diffusers. Choose grounding oils like frankincense, tsuga, sandalwood, and patchouli to enhance your meditation practice and foster a sense of inner peace and serenity amidst the winter chaos.
A few tips for those beginning a meditation practice
Before meditation:
Let go of expectations
Remind yourself that the purpose of meditation is to enrich your life
Sit or lay in comfortable position away from any distractions for the next few minutes.
Deeply breathe in your essential oil of choice by inhaling slowly through nose and exhaling through mouth releasing any tension stored in body
During meditation:
Notice thoughts as they arise.
When attention and thoughts wander, gently bring it back to the meditation and breath.
Be kind to yourself without any judgement.
After meditation:
Rest in silence for a few minutes before slowly resuming back to other activities.
Notice subtle differences in mind and body.
Commend yourself for taking this much needed break for you.
Look for the benefits of the meditation throughout your day.
5. Transition your skincare routine to address the unique needs of winter:
As the winter winds start to nip at our noses and the air becomes drier, our skin often bears the brunt of the season. This is the perfect time to indulge in a little self-care by pampering your skin with a nourishing, homemade body butter or moisturizing cream.
Here are my favorite tips to combat winter dry skin:
1. Hydrate from Within:
When it is cold outside, we tend reach for more warm beverages and drink a lot less water. Drink plenty of water to keep your skin hydrated from the inside out. Staying well-hydrated helps maintain healthy skin.
2. Use a Humidifier:
Indoor heating systems can strip moisture from the air. Using a humidifier in your home can add moisture to the air, preventing your skin from drying out. I always run a humidifier in our bedrooms at nighttime while we sleep. This also helps keep the nasal passages moist which has been proven to help the immune system. The nose helps filter out pathogens, viruses, and bacteria. When nasal passages are dry, we are much more prone to pathogens. Bonus: This helps a TON if you are battling a cold or congestion.
3. Choose a Gentle Cleanser:
Opt for a mild, fragrance-free cleanser to avoid stripping your skin of its natural oils. Harsh cleansers can contribute to dryness. Charcoal soap is not your friend if you are battling dry skin this winter. If your skin is really dry, you may want to look into oil cleansing to help retain moisture.
4. Limit Hot Showers:
Hot water can strip away the skin's natural oils. Opt for lukewarm water and limit the duration of your showers to prevent excessive drying. You could also consider adding a body oil BEFORE you take a shower to help trap in natural oils. Just be careful if applying to feet so you don't slip in the shower.
5. Consider Adding These to Your Bath:
If taking a bath, consider adding 1-2 tablespoons of bath oil for its moisturizing benefits. You can combine a bath oil (such as argan, coconut, jojoba, apricot seed) with 3-5 drops of essential oil (such as lavender, roman chamomile, ylang ylang, copaiba, or tangerine) to soothe and calm the mind as well. In addition, consider taking a milk or oat bath which have been proven to soothe dry skin, itchiness and irritation. Have you ever heard of bath tea? Check out my blog here for my favorite rose milk bath tea recipe.
6. Moisturize Regularly:
Apply a rich, emollient moisturizer immediately after bathing to lock in moisture. Make sure you apply immediately after showering, bathing or washing hands to help trap moisture into the skin. Before bedtime is also the optimal time of day to apply a moisturizer.
7. Choose the Right Moisturizer…OIL UP!:
Use a thicker, creamier moisturizer during the winter months. Consider using an oil-based product for added hydration. Many amazing carrier oils have emollient and humectant properties. I only use oil-based moisturizers in the winter which include body oils, body butters and even salves on those very dry spots like knuckles or elbows. The best oils for this are sesame oil (you can get refined so it doesn't have that sesame aroma), jojoba oil, rosehip, argan and olive oil. Consider adding Vitamin E oil to your hand soaps, lotions and body oils as well. Here is my favorite easy to make Winter Hand Cream Recipe.
8. Exfoliate Gently:
Exfoliating helps remove dead skin cells, but it's important to do so gently. Use a mild exfoliant only once or twice a week to promote skin renewal. Reduce the frequency of exfoliation during the winter months to prevent over-drying your skin. Try some of my favorite aromatic scrub recipes here.
9. Protect Your Skin:
Wear protective clothing, such as scarves and gloves, to shield your skin from cold winds and low temperatures.
10. Sunscreen is Still Important:
Even in winter, the sun's rays can damage your skin. Apply a broad-spectrum sunscreen with at least SPF 30 to exposed areas when spending time outdoors. Also, consider applying a vitamin C serum in the morning prior to sunscreen for added skin protection and healing.
11. Stay Warm without Overheating:
Layer your clothing to stay warm but be cautious of overheating. Overheated indoor environments can contribute to skin dryness. If struggling with dryness, sometimes wool fabric can cause further irritation.
12. Use Lip Balm:
Keep your lips hydrated by using a good-quality lip balm. Look for products with moisturizing ingredients like beeswax or shea butter. Want to make your own? Here's my recipe.
13. Hydrating Masks:
Treat your skin to a hydrating face mask once a week to replenish moisture and nourish your skin. My favorite hydrating masks are avocado + honey or yogurt + oatmeal.
6. Herbal Tea Infusions
Warm your body from the inside out with herbal tea infusions infused with aromatic herbs and spices. Brew a pot of chai tea with cinnamon, cardamom, and cloves, or sip on a soothing cup of chamomile and lavender tea before bedtime. Not only will these fragrant concoctions delight your senses, but they'll also nourish your body and calm your mind. My favorite go to tea recipe in the winter is a honey chamomile tea latte.
Chamomile Tea Latte:
3/4 cup water
2 chamomile tea bags
3/4 cup milk of choice
1 tablespoon honey
Ground cinnamon
To make:
Simmer tea bags in hot water for 5-10 minutes. After steeping, remove and discard tea bags, add honey and stir to dissolve. Froth milk in electric frother. Add tea to cozy mug and top with frothed milk and sprinkle of ground cinnamon.
Winter is a time for introspection, reflection, and self-care. By incorporating aromatherapy into your daily rituals, you can enhance your well-being and embrace the beauty of the season. Whether you're enjoying a warm bath infused with essential oils, diffusing comforting scents throughout your home, or indulging in a DIY massage with aromatic oils, remember to prioritize self-care and nourish your body, mind, and soul during the winter months. Embrace winter wellness with the transformative power of aromatherapy and let the soothing scents guide you on your journey to holistic health and happiness.
If you are wanting to learn more about how aromatherapy can benefit the mind and body, check out my book Science of Essentials: The Essential Guide for Using Aromatherapy to Promote Health and Healing here.
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.
References:
Goes, T.C.; Antunes, F.D.; Alves, P.B.; Teixeira-Silva, F. Effect of sweet orange aroma on experimental anxiety in humans. J. Altern. Complement. Med. 2012, 18, 798–804.
Lawless, Julia. (1998). Aromatherapy and the Mind. Hammersmith, London: Thorsons.
Watanabe E, Kuchta K, Kimura M, Rauwald HW, Kamei T, Imanishi J. Effects of bergamot (Citrus bergamia (Risso) Wright & Arn.) essential oil aromatherapy on mood states, parasympathetic nervous system activity, and salivary cortisol levels in 41 healthy females. Forsch Komplementmed. 2015;22(1):43-9.