Aromatherapy for SADby Wendy Gist MS Natural Health

Winter can be a magnificenttime of year to enjoy the smell ofnature if you employ the power oftrue aromatherapy. Plantessences have been used for agesto change moods and elevateemotions. For those feeling down-in-the-dumps due to light depriva-tion, the time has come to chasethose unwelcome blues away.

Feeling blue as the days getshorter? With winter around thebend, seasonal change is upon us, andmany suffer from mood swings caused bylack of sunlight. Here's a tip: consideradding Aromatherapy to your routine.

Aromatherapy is a natural approachemployed to relax and restore balancebetween mind, body and spirit. Aromashave been known for centuries to promotehealing. This therapy is a naturalmanagement technique consisting ofessential oils applied either to the body orinhaled, and is defined as "the use ofselected fragrant substances in lotionsand inhalants in an effort to affect moodand promote health."' Consider givingessential oils a try to mitigate seasonalmood swings.

Feeling Blue?The changing seasons come with

bitter cold temperatures, grey skies andlack of sunlight, which can inflict suffer-ing and disruption in our ability to func-tion in daily routines. Furthermore,humans' internal biological clocks{referred to as circadian rhythms) areaffected by lack of sunlight, which inter-feres with our psychological relationshipto the outer world. For many, when

moods shift from irritability to depressionto non-motivated behaviours andcomplete exhaustion, winter blues canseriously affect productivity. SeasonalAffective Disorder (SAD) affects an esti-mated half a million people every winterbetween September and April. Mostagree the toughest months for seasonalsuffering are December, January andFebruary.

SAD Symptoms"One of the symptoms is decreased

levels of serotonin, the hormone thathelps us maintain a feeling of well-being,"explains Aromatherapist VirginiaEvangelou, certified practitioner andteacher, and a contributing writer forComplementary and Alternative MedicineInform,ation for Teens.^ "It has beenshown that essential oils may helpcombat this hormonal imbalance,specifically Frankincense, Marjoram,Geranium, Bergamot, Lavender,Chamomile and the citrus-derived oils,"she notes.

SAD was isolated as a clinical disor-der in the 1980s. However, animals andhumans have been affected by seasonal

light variation for centuries.Winter depression is four timesmore common in women than inmen.' People between the age of20 and 40 are most susceptible.but SAD does affect all agegroups.̂ At least one in 50 peoplein the UK are thought to haveSAD. and one in eight peoplehave the less severe form knownas the 'winter blues'." There aremany symptoms associated with

seasonality. Do you recognize any of thefollowing in yourself or in a familymember?

• Drop in energy level;• Irritability:• Difficulty concentrating;• Tendency to oversleep;• Fatigue;• Weight gain;• Change in appetite, especially a

craving for sweet or starchy foods;• Loss of libido;• Weakened immune system;• Severe depression.

These symptoms can be difficult tolive with on a daily basis, and can rangefrom mild to severe. If you believe youare suffering from SAD, consult yourphysician.

Aromatherapy: Management Solutionfor Mood

Scent has a profound effect on theemotions. 'There is a powerful associa-tion between odour and memories whichtrigger our emotions." "You never forget ascent, but the memory you associate itwith will affect your emotional response,e.g. the smell of your childhood home, a

22 POSITIVE HEALTH December 2007

new baby, a walk in the woods, bakingcookies, or a lover's cologne, all of whichcan conjure up long-forgotten memories,either positive or negative, and conse-quently have profound and lastingeffects."'

In addition, the scent of the oceanafter a rain storm may evoke childhoodmemories, the aroma of freshly bakedapple pie may stimulate the appetite, andthe prolonged odour from a rose gardenmay evoke feelings of warmth and joy.Conversely, exposure to unsavouryscents, such as rotten eggs or burningsulphur generally sours the mood. Beingaware of the scents that surround you,therefore, can be beneficial.

Teodor Postolache, a Psychiatrist whohas worked with numerous SAD patients,found interesting evidence that odoursplay a role in seasonal depression.Postolache's studies reveal that peoplewith SAD have a more acute sense ofsmell than people who do not suffer fromseasonal depression."

It is believed that natural plant oilsmay stimulate regions in the brain,including thoae controlling endocrine,immune, and limbic (emotional centre)functions. Scientific studies have shownessential oils to produce consistentlydifferent patterns in EEG tests on thebrain, and that aromas may also have asubliminal or unconscious effect onmental states. Several studies demon-strate the beneficial effects on mood anddepression.

DepressionA 2006 study investigating the effects

of lavender fragrance on sleep anddepression, published in the TaehanKanho Hakhoe Chi Journal., revealedthat lavender fragrance had a beneficialeffect on insomnia and depression infemale college students."

A 2005 study published in the samejournal, using the essential oils oflavender, marjoram, eucalyptus,rosemar;' and peppermint, mixed withcarrier oil composed of almond, apricotand jojoba oil, clearly showed that'aromatherapy has major effects ondecreasing pain and depression levels',suggesting that Aromatherapy can be auseful nursing intervention for arthritispatients.'

MoodA 2004 study published in

Psychological Reports, assessing theeffects of water, lavender, or rosemary

Seasonal Affective Disorder (SAD) affects an estimated halfa million people every winter between September and April.Most agree the toughest months for seasonal suffering areDecember, January and February....but SAD does affect ail age groups." At least one in 50people in the UK are thought to have SAD, and one in eightpeople have the less severe form known as the 'winter blues'.'

scent, on physiology and mood followingan anxiety-provoking task, revealed that'when individual perception of scent pleas-antness is controlled, scent has the poten-tial to moderate different aspects of moodfollowing an anxiety-provoking task'.*

AgitationA 2007 study published in the

International Journal of GeriatricPsychiatry revealed that "lavender iseffective as an adjunctive therapy in alle-viating agitated behaviours in Chinesepatients with dementia."*

Although there are many effectiveways of treating seasonal blues, such asanti-depressants, cognitive therapy, lighttherapy and exercise, other complemen-tary approaches such as Aromatherapymay be considered as a managementmethod, in particular on days when allother options seem to fail.

Implementing AromatherapyEssential oils are highly powerful

concentrates and must be diluted orblended into unrefined carrier oils, suchas coconut, apricot kernel, avocado,jojoba, peach nut or sweet almond. Do notapply undiluted to skin. Here are threeways you can use them:

Cosmetic Aromatherapy"Fm an enthusiastic proponent of long

soaks in luxuriously scented hot baths,but do remember that extreme heatdestroys the properties of the oils, so thewater should be a comfortable tempera-ture".̂ Cosmetic Aromatherapy combinesessential oils for application to the body.Essential oils applied to the hair, feet,face, skin and body may cause a person tofeel rejuvenated, especially when you arefeeling down-in-the-dumps.

Massage AromatherapySeasonal depression can make one

feel lifeless at times (which causes lowenergy levels), leaving the body drained,sluggish, tired and unmotivated. Withsuch symptoms, many people who feel

downright depressed during the hard-hitting months of winter may seriouslyconsider Massage Aromatherapy as acalming therapy. Aromatherapy Massageinvolves aromatic oils combined withmassage touch, which aid in relaxing thebody. Aromatherapy Massages offerrelaxation and physiological rejuvenationthrough the stimulation ofthe nervoussystem, whereas inhalation techniquesare useful for respiratory conditions.

Oifactorv :\r(Jtiintht'r;ip\-Olfactory Aromatherapy is a method

of releasing essential oils into the air forinhalation. Inhalation is the most effec-tive way to stimulate the brain andlimbic system. The inhalation approach isdistributed by spraying distilled watermixed with natural essential oils into theair. and also by diffusion. Diffusion isevaporation achieved through the use ofaromatherapy equipment which disperseessential oils into the environment.Diffusers come in the form of aromalamps and room sprays, and can also beinhaled by placing a couple of drops of oilon a tissue. Place a few drops of yourfavourite oil on some cotton wool and putit in clothes drawers and linen cupboards.

All types of Aromatherapies, includ-ing Inhalation Therapy, OintmentTherapy, Bath Therapy, MassageTherapy and Creams, may be beneficialto this all too real seasonal misery.

Consult a ProfessionalEssential oils have various effects on

the body, depending on the individual'sneeds and the type of essential oils used.Safety procedures should be followed.Virginia Evangelou points out that whileessential oils are very safe when usedcorrectly, it is important to realize thatalthough they are derived naturally, andcontain no harmful synthetic chemicals,they do contain many natural chemicalsand so are very potent.

It is important to consult with a regis-tered Aromatherapist who is well-versedon how each oil work. Always discuss

PosmvE HEALTH December 2007

alternative approaches with your doctor,especially if you are taking prescriptiondrugs or using other therapies. Getadvice on what oils to use since some aretoxic and harmful. Aromatherapists aretrained on how to hlend high qualityessential oils to meet an individual'sneeds. "A trained Aromatherapist hastaken the time to learn about essential oilsafety, and can pass on their expertise sothe layperson can enjoy them safely,"emphasizes Evangelou.

Safe and Effective AromatherapyUsing aromaa may help relax and

relieve stress. Stress is known to cause amyriad of physical maladies far beyondthe scope of winter blues and SAD. By nomeans is aromatherapy intended to cureseasonal moodiness or SAD symptoms,but it may be used to lessen irritahilityand tension, hoost energy, and offersupport with emotional issues.

Be cautious of products that do notcontain a list of ingredients on their

label. It is not advisable to purchase oilswith the word 'fragrance', or list othersynthetic ingredients such as Phthalateswhich are found in synthetic, petro-chemical-derived fragrances. Currentresearch has shown that phthalates cando kidney, liver, and reproductivedamage,

One tip is to purchase 100% pureproducts made from plants with no addedsynthetic substances. Look for naturaland organic essential oils. It is best to useoils that are bottled in opaque (dark)glass, and steer clear of oils that do notlist both the common and Latin botanicalname. "None should be taken internally,unless under the care of an aromathera-pist with advanced training in internalaromatherapy (popular in France, whereAromatherapy treatments are covered bymedical insurance)," advises Evangelou.Younger children should not useAromatherapy. Pregnant women shouldavoid essential oils, as well as peoplewith certain illnesses such as asthma,epilepsy, and high hlood pressure.

Choose Your MoodMany essential oils possess 'antide-

pressant' and mood lifting qualities, butwe should he careful to choose those thatbest suit our needs. "If you are feelinglethargic and fatigued, sedative oils willonly exacerbate the problem. However, ifdepression is causing insomnia, irritabil-ity and restlessness, sedative oil isideal."'

Rose, Geranium, Bergamot andMehssa can elevate your mood without asedative effect, while Sandalwood,Chamomile, Ylang Ylang, Clary Sageand Lavender possess both anti-depres-sant and sedative qualities. "Jasmine isan excellent wake-up oil, cheering youup and dispersing mental fatigue. Inaddition, if you're suffering from anxiety,try Neroli to boost your confidence.'"

-.-«. l̂..WT' I ' ^ ^ ^ ^ B RBwmon

Aromatherapy and Carrier Oils

Due to essential oilB' stimulatingqualities and possible affect on the brain.one may find much hope in chasing thewinter blues away with Aromatherapyapplications.

Look for essential oils that generate apositive emotion in you, then set them upin your daily routine. Evangeloucomments on three of her much-lovedanti-depressant oils:

• BcrgamotI love the tangy freshness of the

citrus family and feel Bergamot is one ofthe most versatile. Its delicate orange-lemon balsamic scent is refreshing,uplifting, calming and balancing to themind, body and spirit.

It has a multi-layered effect on theemotions, most beneficial in relievingstress, tension, anxiety, depression, frus-tration and anger. This oil can help youregain self-confidence, while restoringyour vitality, building immunity andevoking warmth and joy in your heart;

• Cliiry SageIncomparable is the only way to

describe the musky, earthy yet hright.sweet and floral scent of this intoxicating,sensuous oil, which can cause euphoria inlarge amounts. The effects of this enig-matic oil are primarily psychological; saidto give courage and feed the soul, ClarySage can help regenerate your energy,balance extreme emotions, inspire yourmind, encourage feelings of well-beingand help you put things in perspective. Itmay also help with deep-seated tension,sadness, stress and nervousness, bringingabout inner tranquility;

• LemongrassThe pleasantly sharp, sweet lemony

scent is like a cool stimulating shower.Not traditionally thought of as an 'anti-depressant', this oil has an intense radi-ant energy which has an invigorating andrevitalizing effect - perfect to pick you upand get you going on those cold drearywinter mornings. This oil can helpcombat grumpiness, irritability and tired-ness, especially when travelling. Revivingand energizing, it stimulates the leftbrain, aids concentration and bringsabout fresh ideas - helpful if you are feel-ing hlocked and in need of inspiration.

References1. Dictionary.com. Aromaihtrapy. Retrieved 8 July

2007. http;//dictionar)'.reference.com/search!q-aromatherapy>.

24 POSITIVE HEALTH December 2007

2. Personal Interview. Aromatherapist Virginia Evangetou {Ms), Greece. Certifiedpractitioner, teacher, researcher and consultant.

3. Rosentiial and Norman E. Winter B/ues. The Gullford Press. New York. 1998.

4. Seasonal Affective Disorder. Patient UK. May 2003. Retrieved 17 Aug. 2007.http://www.patient.co.uic/showdoc/27000232/>

5. Postoiache T. Patients with Seasonai Affective Disorder Have Lower OdorDetection Threshoids Than Controi Subjects. Arch Gen Psychiatry. S»» 1119-22.2002.

6. Lee iS and GJ Lee. Effects ofLtivender Aromatherapy on Insomnia and Depressionin Women Callege Students. Taehan Kanho Hakhoe Chi. 36(1): 136-43. 2006.

7. Kim MJ et al. The Effects of Aromatherapy on Pain, Depression, and LifeSatlsfoctian of Arthritis Patients. Taehan Kanho Hakhoe Chi. 35(1):186-94. 2005.

a. Burnett KM et al. Scent and Mood State Foiiowing an Anxiety-provoking Task.Psychologicol Reports. 95(1): 707-22. 2004.

9, Lin PW et al. Efficacy of Aromatherapy {Lavandula angustifolia) as anIntervention for Agitated Behaviours in Chinese Older Persons with Dementia:a Cross-Over Randomized Trial. International journal ofCeriairic Psychiatry.22(5)! 405-10. 2007

Supplemental Reading List1. Len Price and Shiriey Price. Aromatherapy for Health Professionals. Churchlii

Livingstone. 1995. updated 1999. Revised 2006.

2. Robert Tisserand and Tony Baiacs. Esservt/ol Oil Safety • A Guide for Health CareProfessionals. Churchiii Livingstone. 1995.

About the AuthorWendy Gist MS Natural Health is a Southwest-based freelance

writer who often writes about healthy living. She contributesarticles to several leading publications, such as AlternativeMedicine, Better Nutrition, Her Sports and Fitness, Herbs forHealth, Pilates Style, Today's Diet and Nutrition and UrbanMale. She finds tbat writing is the best approach to helpingothers. She may be contacted via gist@cybermesa.com;www.gist-ink.com

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