Shorter days and longer nights mean less natural light which can cause changes in our bodies.
Thanks to scientific research we now understand better the melancholy, sad and depressive feelings we can experience during the colder darker winter months. In fact, you may already be familiar with the term S.A.D which stands for seasonal affective disorder.
As per the NHS, while the exact cause of SAD is not fully understood, it’s often linked to reduced exposure to sunlight during the shorter autumn and winter days. The main theory is that a lack of sunlight might stop a part of the brain called the hypothalamus from working properly, which affects the production of melatonin, serotonin and our bodies’ circadian rhythm (body’s internal clock). It is estimated that 1 in 15 people suffer from SAD between September and April.
How these hormones affect us
Melatonin is a hormone that helps us feel sleepy and it is thought to be produced at a higher than normal level during darker months.
serotonin is a hormone that affects your mood, appetite and sleep. A lack of sunlight may lead to lower serotonin levels, which is linked to feelings of depression.
body’s internal clock (circadian rhythm) – your body uses sunlight to time various important functions, such as when you wake up, so lower light levels during the winter may disrupt your body clock and lead to symptoms of SAD
Facts about Depression
We now understand that depression is a serious illness that can have a huge impact on daily life. It can bring about feelings of extreme sadness which can last for long periods of time. These feelings can impact how we think, behave, and interact with others and can have a negative impact on our quality of life. In extreme cases, untreated depression can lead to suicide.
Depression can affect people of any age including children. Studies show that 2% of teenagers in the UK are affected by depression.
Signs of depression (www.mind.org.uk)
- Lack of energy
- Difficulty concentrating
- Not wanting to see people
- Feeling sad, low, tearful, guilty or hopeless
- Feeling anxious, angry and agitated
- Being more prone to physical health problems, such as colds, infections or other illnesses
- Sleeping too much, or difficulty waking up (common with SAD in winter)
- Sleeping too little, or waking up a lot (common with SAD in summer)
- Changes in your appetite, for example, feeling hungrier or not wanting to eat
- Losing interest in sex or physical contact
- Suicidal feelings
- Other symptoms of depression
There are several self-help steps and techniques that can be used to help reduce the effects of SAD,
Making time to go outdoors
- Sit near a window during daylight hours when possible
- Exercise regularly, as exercise triggers your body to release Dopamine Often called the “happy hormone.
- Eat a well-balanced diet, try to get as much fresh seasonal fruit and veg
- Plan ahead and be organized in order to minimize stress, and feelings of overwhelm
Practice self-care and relaxation techniques regularly
Battling the blues with aromatherapy Using the right essential oils correctly may also help reduce the effects of SAD by stimulating and invigorating the system.
Frankincense – Boswellia carteri
Frankincense has, the ability to slow down and deepen the breath. It is often used to help with grief and depression. It is known to have a remarkable effect on clients who have been in depressive states for a long period of time.
Eucalyptus Staigeriana – Eucalyptus Staigeriana
Is uplifting, and anti-depressive and appears to have a profoundly uplifting effect on the mind and immune system.
Lemon – Citrus Limon
Many research studies have mentioned the oil of lemon, and it is generally accepted that it is anti-microbial and also an anti-depressant. Helps produce clarity of thought.
Mandarin – Citrus Reticulata
An extremely gentle oil with an uplifting, cheerful smell. It helps to banish depression and anxiety
Grapefruit – Citrus x paradise
Used for the nervous system for depression, headaches, nervous exhaustion and stress. Said to be euphoric and slightly hypnotic
Lime – Citrus aurantifolia
Very stimulating, especially where there is apathy, anxiety and depression. Refreshing and uplifting to a tired mind.
Cinnamon – Cinnamomum Verum
A spicy essential oil with an exotic, intense aroma that is often reminiscent of baking and other heartening memories. It’s warm, subtle wood and earth aroma has a brightening and uplifting effect on the mood and is reputed to ease feelings of stress.
Black Pepper – Piper nigrum
The dry, musky, spicy, and naturally peppery aroma is reputed to energise the mind, stimulate circulation, and warm the skin. It is said to be beneficial for supporting general emotional wellness and relaxation. It can be diffused to enhance mental focus, and clarity.
Here is an uplifting diffuser blend recipe to try
3 Drops Lime Essential Oil
3 Drops of Mandarin Essential Oil
3 Drops of Frankincense Essential Oil
Important notes for using essential oils
- Never consume or apply essential oils internally.
- Never apply essential oils undiluted to the skin.
- Use an electric diffuser as these are safer. However, if you are using a water-based diffuser, clean the container daily. Standing water can breed bacteria and mold, and you don’t want to diffuse that into the air your family is breathing
- Always buy your oils from a reputable supplier who can offer advice and help along your journey
- Do not replace medical treatment with essential oils. If you are taking medication and you would like to try out the impact of essential oils, contact a professional aromatherapist (registered with the International Federation of Professional Aromatherapists (IFPA), or the International Federation of Aromatherapists (IFA), or the Federation of Holistic Practitioners (FHT), as these therapists, will have studied to clinical levels.
