SAD = Seasonal Affective Disorder

According to the National Centre for Complementary and Integrative Health (NCCIH) , Seasonal Affective Disorder (SAD), is a type of depression that comes and goes with the seasons, typically starts in the late fall and early winter and goes away during the spring and summer. Depressive episodes linked to the summer can occur but are much less common than winter episodes of SAD. Some of the symptoms of the winter pattern of SAD include having low energy, overeating, craving carbohydrates, and social withdrawal. Light therapy has become a standard treatment of SAD, and antidepressants have also been shown to improve SAD symptoms.

Some people turn to complementary health approaches to prevent SAD, including light therapy, cognitive behavioural therapy – SAD, St. John’s wort, melatonin, and vitamin D. 

Alternately, research and clinical studies are mounting to support the use of essential oils to prevent and manage the symptoms associated with SAD.

According to Canadian Statistics:

• Approximately 2 to 6% of Canadians will experience S.A.D. in their lifetime. Another 15% experience a milder form of S.A.D. 
• Adults are at a higher risk of S.A.D. than children or teenagers. After the age of 50, the risk of S.A.D. starts to decline.
• Women are up to eight times as likely as men to report having S.A.D.
• People in northern countries are more likely to experience S.A.D. than those who live closer to the equator because the days get shorter the further north you go.
• S.A.D. tends to run in families — most individuals with S.A.D. have at least one close relative with a history of depression.

Essential Allies: Oils to Relieve the Symptoms of SAD

Studies on depression and the sense of smell show that clinical depression is associated with reduced olfactory sensitivity (Negoias et al 2010, Schablitzky and Pause 2014). However, this may not apply to SAD, where researchers find the opposite – an increased olfactory sensitivity, especially in the right nostril, which corresponds to the right side of the brain (Postolache et al 1999). This increased sensitivity suggests that people with SAD may be especially responsive to aromatherapy.

In a 2013 article, researchers at Xiamen University, China, commented: “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.” (http://www.ncbi.nlm.nih.gov/pubmed/23531112.)

Bergamot and lemon oils are among the most widely-researched for positive effects on mood. Studies show that lemon oil is antidepressant (Komori et al 1995) and invigorating (Komori et al 2006). It also reduces anxiety and boosts both serotonin and dopamine (Komiya et al 2006), two neurochemicals that are often reduced in SAD. In addition to lemon oil, other essential oils that positively impact dopamine and/or serotonin, and are also antidepressant, include clary sage, Atlas cedarwood, eucalyptus globulus and orange (Costa et al 2013, Kako et al 2008, Martins et al 2015, Seol et al 2010).

The citrus oil that has been most widely researched for mood effects in humans is bergamot. Bergamot oil inhalation, from diffusion or water-based sprays, has shown significant effects in the following conditions:

• Reduction of work-related stress in a total of 83 elementary school teachers (Chang & Shen 2011, Liu et al 2013).
• Reduction of anxiety in 53 patients awaiting surgery, compared to 49 control patients (Ni et al 2013)
• Reduction of stress hormone cortisol, along with reduction in self-reported fatigue and anxiety in 41 healthy women, within 15 minutes (Watanabe et al 2015).
• Changes in heart rate variability that indicate relaxation in 25 healthy females compared to 22 controls, within 15 minutes (Peng et al 2009).

Many other essential oils are said to be uplifting – some of these are more calming, and some are more stimulating (see below). However, note that a “relaxed alertness” is also described for some essential oils, as is as an antidepressant effect.

Calming oils

Bergamot

Bergamot was a key ingredient in the original Eau de Cologne, which was said to have restorative and refreshing properties. According to the research (cited above), inhaled bergamot oil reduces anxiety and stress, and correspondingly causes slight reductions in blood pressure and heart rate.

Clary sage

Clary sage oil increases both dopamine and serotonin levels, and these effects are thought to explain its notable antidepressant action (Lee et al 2014, Seol et al 2010).

Orange

Research on orange oil demonstrates that it is calming, reduces 

anxiety and heart rate, and improves mood (Goes et al 2012, Jafarzadeh et al 2013, Lehrner et al 2005). Orange oil does increase serotonin levels (Costa et al 2013).

Rose

Inhalation of rose essential oil resulted in a 30% decrease of epinephrine levels (Haze et al 2002). So this would be an appropriate essential oil for extreme stress, but not for extreme lethargy. Prolonged inhalation of rose oil (24 hours) by gerbils revealed an anti-anxiety effect that was described as being similar to “some serotonergic agents” (i.e. substances that increase serotonin) (Bradley et al 2007).

Sandalwood

Traditionally, Buddhists used sandalwood oil as a therapy for anxiety, depression and insomnia, while Tibetan Monks used it to relax the body and focus the mind. Research reveals that inhaled sandalwood oil is calming, while improving mood and increasing attentiveness (Heuberger et al 2006)

Stimulating oils

Black pepper

Black pepper is the only essential oil that has been shown to significantly increase epinephrine levels on inhalation (Haze et al 2002) and so might be useful where lethargy is a problem, but perhaps not if anxiety is high.

Grapefruit

In healthy adults, inhaled grapefruit oil was stimulating and invigorating, increasing the activity of the sympathetic nervous system by 50%, and causing a slight increase in skin temperature (Haze et al 2002). Grapefruit oil inhalation slightly increased epinephrine and norepinephrine levels. The effect was not statistically significant, but it may reveal a tendency (Haze et al 2002).

Jasmine

Jasmine absolute is widely regarded as an antidepressant. Vaporized jasmine absolute had a stimulating effect on the autonomic nervous system, resulting in greater blood oxygen saturation and increased alertness and perceived vigor (Sayowan et al 2013).

Lemon

Rodent studies show that lemon oil is antidepressant and invigorating (Komori et al 1995, Komori et al 2006). It reduces anxiety and boosts both serotonin and dopamine (Komiya et al 2006).

Rosemary

A proven essential oil for those who have difficulty concentrating (Moss & Oliver 2003, Moss et al 2003), rosemary oil also acts on serotonin receptors (Martinez et al 2009). Also see Rosemary Boosts Brain Power.

Additional SAD Supportive Oils

Basil

Basil essential oil contains many antioxidants. Antioxidants prevent free radical damage, calm the nervous system, and reduce inflammation. Basil also helps reduce fatigue and uplifts the spirit. It also clears the mind and improves circulation, allowing for improved focus and concentration.

Basil essential oil can be administered in many different ways, but the most effective method is through a diffuser where it is typically mixed with peppermint oil for best results. Aromatic use of basil oil is a great way to focus and distress, making it a good essential oil to use in conjunction with other SAD treatments.

Lavender

This essential oil has been shown to decrease mood swings, insomnia, and aches and pains. Lavender essential oil helps relax both the body and mind, allowing for relief from emotional distress. It helps improve sleep by improving the depth, length, and quality of sleep.

The oil is best when used on its own or mixed with other essential oils in a diffuser. Try putting several drops of lavender essential oil on your pillow to help induce better sleep at night.

Frankincense

Frankincense has been around since biblical times and offers a range of benefits when it comes to relieving symptoms of SAD. This essential oil helps awaken the body and mind and reduces feelings of stress and anxiety.

Frankincense essential oil is best used when applied topically to feet or the back of the neck to calm the body and mind.

Roman chamomile

Roman chamomile essential oil is a floral-scented oil with excellent calming properties that has been used to induce relaxation for over 2,000 years.

A study published in Evidence-Based Complementary and Alternative Medicine found that Roman chamomile essential oil used in combination with lavender, and neroli had the potential to reduce anxiety in patients in intensive care.

Vetiver

Vetiver essential oil is appreciated for its grounding, tranquilizing, healing, soothing, and protective properties. It helps reduce feelings of anxiety and is considered quite helpful for alleviating some of the symptoms of SAD.

Vetiver essential oil can be used in aromatherapy or topically when diluted with a carrier oil.

Juniper berry

Juniper berry essential oil has a sweet scent and a hint of balsamic. It is often used to fight infections, cleanse the urinary system, and improve skin health. In traditional medicine, it was used for its antibacterial properties.

A study found that juniper berry essential oil contains more than 87 active compounds that include antifungals and antibiotics.

Juniper berry essential might be known for its antibacterial properties, but it also offers emotional support as well. Several cultures have used the essential oil as a calming agent to alleviate stress, anxiety, and burnout, making it an excellent remedy for SAD symptoms.

Juniper berry essential oil can be diffused or smelled directly from the bottle. It can also be used applied topically after first diluting it with a carrier oil or ingested.

Ylang ylang

A 2006 clinical trial found that using ylang-ylang essential oil in aromatherapy helps alleviate stress in humans. It also promotes hormonal balance, which is critical in preventing irritability and mood swings. Ylang ylang essential oil also helps relax both the body and mind due to its sedative properties that in turn help promote better sleep.

Ylang ylang oil should be used in a diffuser to help promote and increase positive emotions. It can also be applied directly to the skin by massaging it around the neck, feet, behind the ears, as well as on the wrists, for the best results.

Marjoram 

Marjoram essential oil strengthens the nervous system, reducing stress and inducing relaxation.

This essential oil can be diffused with other essential oils such as Roman chamomile or lavender to promote positive feelings, alleviate anxiety and stress, and promote relaxation.

Patchouli

The aromatic use of patchouli essential oil helps increase the levels of dopamine and serotonin in the brain. Increasing levels of these pleasure hormones consequently help reduce feelings of anxiety, stress, sadness, and anger. It also contains sedative properties that help relax the body and mind, reduce inflammation, and promote restful sleep.

To enjoy the best benefits of patchouli essential oil, it is advisable to smell it directly from the bottle or diffuse it throughout the home.

Peppermint

Peppermint essential oil helps eliminate fatigue and eases anxiety.

This essential oil is best used in a cold air diffuser for maximum effect. The aromatic mist travels to the lungs and subsequently into the bloodstream. It can also be smelled directly from the bottle or by sprinkling a few drops in the hands, rubbing them together, and breathing in the scent.

Geranium

Geranium essential oil is great for controlling mood swings as it promotes positive health and emotions. It also contains natural sedative properties, which makes it great for increasing sleep quality and promoting relaxation.

Geranium essential oil can be used in a diffuser, or rubbed on the hands and smelled deeply. It can also be used topically on the skin when diluted with a carrier oil.

APPLICATION METHODS

How To Use Essential Oils for SAD Symptoms

Essential oils can be used in several different ways to relieve the symptoms of SAD.

Aromatherapy Diffuser

Add several drops of a preferred essential oil to a room diffuser and intermittently diffuse throughout a space. Robert Tisserand, essential oil safety expert, recommends using a diffuser with intermittent setting and diffusing oils in intervals of 30 to 60 minutes and then stopping for at least the same amount of time for the greatest therapeutic benefit. This way the nervous system does not habituate or adapt to the olfactory stimulus. And, it’s safer. In a day, 2-3 sessions are usually adequate.

Aromatherapy Inhaler

Add a combination of 12 drops essential oil to the wick of an essential oil inhaler. Place wick inside tube and firmly apply base cap. Place cover over inhaler and label. Use this inhaler every 3-4 hours to maintain effective management of SAD symptoms. I love aromatherapy inhalers for their discreteness and their convenience. They are an easy and fun way to manage your health naturally.

Aromatherapy Patch

Prepare essential oil blend of choice and add to a 5ml amber bottle. Place 2 drops of blend on the cotton swatch of your aromatherapy patch. Remove back film from patch and press adhesive to chest so that aroma can move upwards through the opening of your shirt to reach your olfactory system, your nose. Inhale blend as you move throughout your day to naturally and discreetly manage SAD symptoms.

Essential Oil Rub

Add 5 to 10 drops of a preferred essential oil to two tablespoons of a carrier oil and mix well. The mixture should then be rubbed on the neck, feet, chest, or temples to promote relaxation. The thinnest of skin, with the greatest number of hair follicles, will absorb oils into the bloodstream and distribute the essential oils to the rest of the body quickest.

Bath

Add 5 to 10 drops of a preferred essential oil to a castille soap, shampoo, shower gel or vegetable oil, then add this premixed blend to a warm bath to help reduce the symptoms of SAD. This promotes relaxation while alleviating stress and anxiety.

Massage

Add 10 to 12 drops of a preferred essential oil to two ounces of a carrier oil and massage deep into the skin to increase circulation and relaxation.

Safety and Precautions

When using essential oils for treatment of any kind, it is always important to be properly educated on the topic and mindful of instructions on all the essential oils used.

Always test a small amount of oil blend on the skin before using it on larger areas of the body in case of an allergic reaction.

Always check for contraindications of oils/oil blends to be used. If uncertain on how to obtain this information speak to a qualified aromatherapist.

Conclusion

Using essential oils for treating Seasonal Affective Disorder is an exciting concept. Using something that’s derived naturally to restore mental and emotional balance could be just what someone needs at a time when they feel out of balance. Not only is this an effective method to treat SAD, it reconnects you with nature and provides grounding.

References

Bradley, B., Starkey, N., Brown, S., & Lea, R. (2007). The effects of prolonged rose odor inhalation in two animal models of anxiety. Physiology & Behavior, 92, 931–938.

Chang, K.-M., & Shen, C.-W. (2011). Aromatherapy benefits autonomic nervous system regulation for elementary school faculty in taiwan. Evidence-Based Complementary and Alternative Medicine : eCAM, 2011, 1–7.

Costa, C., & Cury, T. (2013). Citrus aurantium L. essential oil exhibits anxiolytic-like activity mediated by 5-HT1A-receptors and reduces cholesterol after repeated oral treatment. BMC Complementary and Alternative Medicine, 42, 1–10.

Goes, T., & Antunes, F. (2012). Effect of sweet orange aroma on experimental anxiety in humans. The Journal of Alternative and Complementary Medicine, 18(8), 798–804.

Gupta, A., Sharma, P. K., Garg, V. K., Singh, a. K., & Mondal, S. C. (2013). Role of serotonin in seasonal affective disorder. European Review for Medical and Pharmacological Sciences, 17(1), 49–55.

Haze, S., Sakai, K., & Gozu, Y. (2002). Effects of fragrance inhalation on sympathetic activity in normal adults. The Japanese Journal of Pharmacology, 90(3), 247–253.

Heuberger, E., Hongratanaworakit, T., & Buchbauer, G. (2006). East Indian Sandalwood and alpha-Santalol odor increase physiological and self-rated arousal in humans. Planta Medica, 72, 792–800.

Jafarzadeh, M., Arman, S., & Pour, F. (2013). Effect of aromatherapy with orange essential oil on salivary cortisol and pulse rate in children during dental treatment: A randomized controlled clinical trial. Advanced Biomedical Research, 2, 1–10.

Kako, H., Fukumoto, S., Kobayashi, Y., & Yokogoshi, H. (2008). Effects of direct exposure of green odour components on dopamine release from rat brain striatal slices and PC12 cells. Brain Research Bulletin, 75, 706–712.

Komiya, M., Takeuchi, T., & Harada, E. (2006). Lemon oil vapor causes an anti-stress effect via modulating the 5-HT and DA activities in mice. Behavioural Brain Research, 172, 240–249.

Komori, T., Fujiwara, R., & Tanida, M. (1995). Effects of citrus fragrance on immune function and depressive states. Neuroimmunomodulation, 2, 174–180.

Komori, T., Fujiwara, R., Tanida, M., & Nomura, J. (1995). Potential antidepressant effects of lemon odor in rats. European Neuropsychopharmacology, 5, 477–480.

Lee, K.B., Cho, E., & Kang, Y.S. (2014). Changes in 5-hydroxytryptamine and cortisol plasma levels in menopausal women after inhalation of clary sage oil. Phytotherapy Research, 28(11), 1599–1605.

Lehrner, J., Marwinski, G., & Lehr, S. (2005). Ambient odors of orange and lavender reduce anxiety and improve mood in a dental office. Physiology & Behavior, 86, 92–95.

Levitan, R. D. (2007). The chronobiology and neurobiology of winter seasonal affective disorder. Dialogues in Clinical Neuroscience, 9(3), 315–324.

Liu, S., Lin, T., & Chang, K. (2013). The physical effects of aromatherapy in alleviating work-related stress on elementary school teachers in Taiwan. Evidence-Based Bomplementary and Alternative Medicine, 2013, 1–7.

Martinez, A., & Gonzalez-Trujano, M. (2013). Antinociceptive effect and GC/MS analysis of Rosmarinus officinalis L. essential oil from its aerial parts. Planta Medica, 75, 508–511.

Martins, D.F., Emer, A.A., Batisti, A.P. et al (2015). Inhalation of Cedrus atlantica essential oil alleviates pain behavior through activation of descending pain modulation pathways in a mouse model of postoperative pain. Journal of Ethnopharmacology, 175, 30–38.

Moss, M., Cook, J., Wesnes, K., & Duckett, P. (2003). Aromas of rosemary and lavender essential oils differentially affect cognition and mood in healthy adults. International Journal of Neuroscience, 113(1), 15–38.

Moss, M., & Oliver, L. (2012). Plasma 1,8-cineole correlates with cognitive performance following exposure to rosemary essential oil aroma. Therapeutic Advances in Psychopharmacology, 2(3), 103–113.

Negoias, S., Croy, I., Gerber, J., Puschmann, S., Petrowski, K., Joraschky, P., & Hummel, T. (2010). Reduced olfactory bulb volume and olfactory sensitivity in patients with acute major depression. Neuroscience, 169(1), 415–421.

Ni, C., Hou, W., Kao, C., & Chang, M. (2013). The anxiolytic effect of aromatherapy on patients awaiting ambulatory surgery: a randomized controlled trial. Evidence-Based Complementary and Alternative Medicine, 2013, 1–5.

Peng, S., Koo, M., & Yu, Z. (2009). Effects of music and essential oil inhalation on cardiac autonomic balance in healthy individuals. The Journal of Alternative and Complementary Medicine, 15(1), 53–57.

Postolache, T.T., Doty, R.L., Wehr, T.A. et al (1999). Monorhinal odor identification and depression scores in patients with seasonal affective disorder. Journal of Affective Disorders, 56(1), 27–35.

Postolache, T.T., Wehr, T.A., Doty, R.L. et al (2002). Patients with seasonal affective disorder have lower odor detection thresholds than control subjects. Archives of General Psychiatry, 59(12), 1119–1122.

Sayowan, W., Siripornpanich, V., Hongratanaworakit, T. et al (2013). The effects of jasmine oil inhalation on brain wave activies and emotions. Journal of Health Research, 27(2), 73–77.

Schablitzky, S., & Pause, B. M. (2014). Sadness might isolate you in a non-smelling world: olfactory perception and depression. Frontiers in Psychology, 5(45).

Seol, G., Shim, H., Kim, P., & Moon, H. (2010). Antidepressant-like effect of Salvia sclarea is explained by modulation of dopamine activities in rats. Journal of Ethnopharmacology, 130(1), 187–190.

Watanabe, E., Kimura, M., & Rauwald, W. (2015). 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. Forschende Komplementärmedizin, 22, 43–49.[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]