Are you singing the winter blues?

Essentially Venus
Nov 10, 2015
3 min read

I grew up in East Coast Canada., where the winter months were freezing cold and the days were short. I loved to ski and ice skate so the winter as a child flew by. As a young adult, I still loved my winter activities but walking and waiting at the bus stop was pure torture. Usually we would pack up for a week and, like most birds, head south for a week to feel the sun and warmth on our skin. Magically, the blues of the winter vanished and excitement of doing things in the sun and sand took its place.

What happens when we can't take a vacation, or during the months when the shorter days throw many of us off our natural circadian rhythms? This often results in the winter blues or seasonal affective disorder (SAD).

By December, most of us in the USA and Canada will have between 7-9 hours of daylight before the days start getting long again; in contrast June has 14-15 hours of daylight. Wow, what a difference! Research has linked the increased secretion of melatonin (the sleep hormone) and a decrease in serotonin levels during the periods of longer hours of darkness. Low levels of serotonin, the "feel good hormone," is associated with depression.

More and more of us are working inside. With the shorter days and artificial lighting, we are receiving less then 10% of natural light a day!

The symptoms of sadness, anxiety, loss of interest in usual activities, the inability to concentrate, lack of energy, carbohydrate food cravings that lead to weight gain, and changes in sleep are all associated with the hormonal imbalance related to the limited amounted of daylight hours.

Thankfully, there are several ways to help pull us out of these winter slumps.

Increase natural light exposure when at all possible try and make a conscious effort to spend more time outside, go for a walk or exercise. It is recommended 20-30 minutes per day.

Light Therapy is a special light box that simulates natural light. The light is absorbed through the retinas, which in turn stimulate the brain. Most people, according to the Mayo clinic, should use the light box "for a minimum of 30 minutes each morning." When choosing a light therapy lamp it is important to do your research. Not all light therapy lamps are the same and some are actually for skin conditions, not depression and SAD.

Exercise daily also will help boost the serotonin levels. Preferably outside--however with winter comes unpredictable weather unless you're living in an area where the weather seems to never really change.

Aromatherapy and the use of essential oils can be very powerful when used, studies shown that the olfactory nerves (our sense of smell) can stimulate the limbic system. The limbic system is a complex system of nerves and networks in the brain. It controls the basic emotions such as fear, pleasure, anger. The hypothalamus and the endocrine system both can benefit from essential oils by stimulating the areas of the brain known for regulating hormone production, hunger, pleasure and pain.

Some essential oils that have been known to help with different symptoms are listed below.

Clary sage (mild depression, aggression, PMS)

Lemon, grapefruit (mild depression, water retention)

Rosemary, basil, lemon, peppermint, tea tree (waken our system, mental confusion, respiratory concerns)

Bergamot, frankincense, jasmine (balancing, uplifting, building self confidence and increase positively)

Lavender, Ylang Ylang, and Rose (insomnia, tension headaches, anxiety, stress)

Bergamot, juniper, lavender and celery seed oil (Appetite suppressant)

The wide range of essential oils will help with relief of those symptoms that are brought on by the winter blues. Set up a routine for the morning and before bed. Diffuse some oils, let the aroma take you to a place that reminds you of happiness and comfort.

Essentially Yours,