Beating the winter blues with aromatherapy

For all the excitement of a New Year, January can be a terrible time for feeling low. It’s dark, the Christmas decorations have come down and that gym membership you purchased with so much optimism is taunting you from your wallet, but what is it about this time of year that makes us feel low, and what can we do about it?

Why do we get the 'winter blues'?

The winter months, and January in particular, can bring a sense of low mood, aka, the 'winter blues', and lots of things contribute to that slump, physical and psychological. For example:

Post-holiday normality

After the excitement of the holiday season, January can feel like a bit of a crash landing into normality. Some of us are very pleased to return to normal, but sometimes the abrupt return to routine can feel underwhelming or disappointing, and the contrast can leave us feeling lethargic and low.

Seasonal Affective Disorder (SAD)

There's always a lot of talk at this time of year about Seasonal Affective Disorder (SAD), where many of us experience low moods relating to the shorter days and minimal sunlight of the deep winter months. Less exposure to sunlight can disrupt our circadian rhythm and reduce the production of serotonin, a neurotransmitter that regulates mood. This can lead to feelings of depression or sluggishness, often referred to as Seasonal Affective Disorder (SAD).

The cold and dark weather

Cold weather and fewer daylight hours can make us spend more time indoors, which can exacerbate feelings of isolation, lethargy, and boredom. The lack of outdoor activity and sunlight can also impact our vitamin D levels, which play a role in regulating mood.

The pressure of New Year's resolutions

The start of a new year often brings pressure to set resolutions and many of us are tempted to make drastic changes. While that can be motivating for some, it can also create feelings of stress, anxiety, or inadequacy if we set unrealistic goals or don't meet them straight away. The pressure to 'improve' can feel overwhelming, especially in the midst of a post-holiday slump.

Financial stress

After the spending spree of the holidays, many people find themselves feeling the pinch of financial stress in January. Bills from holiday shopping, travel, or festivities can pile up, creating anxiety or worry about money. This added stress can, understandably, contribute to low moods.

A lack of social interaction

Typically one's social calendar slows down in January, which can be a bit of a relief, but again the contrast from the holiday season can mean it leaves many feeling lonely or isolated.

How can aromatherapy help boost our mood?

While we would say it, given the central role aromatherapy can play in spa experiences, aromatherapy can be a wonderful way to lift your mood during the colder, darker winter months. Many essential oils have properties that can help improve mental clarity, alleviate seasonal blues, and energise your spirit.

Aromatherapy works by influencing the limbic system, a part of the brain that's responsible for emotions, memories, and behaviour. When inhaled, the molecules from essential oils stimulate receptors in the nose, which then send signals to the brain to create emotional or physiological responses.

John Hopkins Medicine writes: " When inhaled, the scent molecules in essential oils travel from the olfactory nerves directly to the brain and especially impact the amygdala, the emotional center of the brain."

UCLA Health quotes Dr. Ko, MD, medical director of the UCLA Health Integrative Medicine Collaborative, who says: “Essential oils are quickly absorbed by smell receptors that are linked to the limbic system, which controls heart rate, blood pressure, breathing and stress”.

Essential oils for mood-boosting aromatherapy

Putting theory into practice, an expert in using aromatherapy to optimise wellbeing , aromatherapist and author of Inspirational Aromatherapy, Beverley Higham, explained how some of her favourite essential oils can boost mood and and wellbeing in an instant. She says:

"They are my top six essential oils, described in Sanskrit as 'oshadhi' which means carriers of light - so they really are droplets of liquid sunshine!"

Sweet orange essential oil: citrus sinensis

A beautiful sweet and invigorating aroma that brightens the mood instantly and perks up the body. Uplifting and refreshing it is a happy aroma.

How to use it for aromatherapy: Sprinkle a drop or two on a tissue and inhale deeply or add four or five drops to an un-perfumed body lotion and cover yourself in sunshine.

Italian lemon essential oil: citrus limonum

Sharp and zesty this oil is antiviral, antibacterial and immune boosting. It improves the circulation, clears the mind and invigorates the senses.

How to use it for aromatherapy: Use in a room diffuser to infuse the air with protective molecules or sprinkle a few drops on a damp cloth and wipe work surfaces for a hygienic blast of zest that clears the head.

Luscious lime essential oil: citrus aurantifolia

Lime is very similar in action to lemon but is said to cleanse the auric shield of negativity so this has got to be a must for clearing our energy system and brightening our disposition.

How to use it for aromatherapy: Add a few drops to some cool mineral water, fill a spray bottle and after shaking a few times close your eyes and spray in the air to immerse yourself in a mist of aura cleansing molecules.

Frankincense essential oil: boswellia carterri

Meditative and expanding, frankincense allows you to deepen the breath. Calming and relaxing, on an emotional level it smoothes transitions and moves us through change with ease and grace. It’s a wonderful oil for the lungs and marvellous for rejuvenating the skin.

How to use it for aromatherapy: Add four or five drops to a jar of your favourite moisturiser and watch the years roll back! Your stress levels will decrease too.

Lovely lavender essential oil: lavendula angustifolia

Grown on the sunny slopes of the mountains in the high Alps of Provence this beautiful universal healer has so many benefits. Inhalation of this beautiful fragrance is like a massage of your nervous system from the inside. It’s instant calm and reduces anxiety aiding sleep.

How to use it for aromatherapy: Add six to eight drops to a cup of milk and pour into a warm bath. Soak for 20 minutes for absolute bliss.

Eucalyptus essential oil: eucalyptus globulus

I’ve chosen this wonderful oil that has its roots in Australian history because it’s an amazing oil for clearing the Sinus area, removing mucous and easing aches and pains. I have found it to be particularly helpful for repetitive strain injury and any aches and pains affecting the joints and bones.

How to use it for aromatherapy: Add three drops to five ml of olive or sunflower oil and massage aching joints or rub on the chest and back to ease breathing. It puts sunlight into our wintery bones.