Every winter I see many clients with SAD (the 'winter blues'), and even when the days start to lengthen many still suffer. Feeling depressed, unable to concentrate, waking feeling un-refreshed by sleep and feeling constantly tired and out of sorts with a desire to 'hibernate', they feel that their energy will never pick up and that Spring will never come again.

SAD (Seasonal Affective Disorder) is now a recognised condition and sufferers are no longer told just to "pull yourself together". The lack of light in the winter is believed to affect the pineal gland and, thus, the hypothalamus. The hypothalamus (situated in the front part of the brain between the two cerebral hemispheres) has many functions and forms the link between the central and autonomic nervous systems as well as between the nervous and endocrine systems.

The antidepressant essential oils such as Melissa, Bergamot, Geranium Rose all affect the nervous and endocrine systems and may well work via the hypothalamus as well.

Recently the use of Hypericum perforatum (Saint John's wort) has been much publicised as a treatment of depression and has been used in Herbal Medicine for centuries. I have had good results from the use of aromatherapy and a course of Hypericum perforatum which is widely available as a tincture or tea and in tablet form from health food shops and chemists. This, combined with an exercise programme, can really bring the quality of life back to the SAD person.

One of the hardest things for anyone suffering any type of depression is to get motivated. Even if they are aware of self-help activities or techniques it is very difficult to put them into action. Even the smallest task can seem overwhelming and pointless.

It is quite possible for those working office hours to hardly see the daylight at all during the winter, especially those who commute from the suburbs and spend all day either sitting at a desk or on a train! Even ten minutes a day in the daylight will help so if you can persuade your SAD clients to get out for a walk at lunchtime, say, it will go some way to redressing the balance. Also, isometric exercises and stretches during the day will relieve tension and work the muscles and can be done at the desk or in the office quite easily.

Every year without fail I have clients who make a New Year's Resolution to go to the gym umpteen times a week and go for a little while (coining to me with aches and pains from overdoing it!) but after a few weeks they give up, increasing their sense of failure and pointlessness as well as punishing the bank balance! Motivation needs to be built up by a sense of achievement through setting goals which can be reached and then going on to set further goals and building on that sense of achievement. So, something easy to start with, like getting off the bus or tube a stop or two early and walking for ten - fifteen minutes to work, can work wonders. for city dwellers, always walking up the escalator is another good way to increase general activity.

It is essential to look at the lifestyle and resources of the individual and to find ways of increasing the activity levels every day and to do some sort of energetic, aerobic activity two or three limes a week, such as swimming, dancing (my favourite!}, aerobic classes (my least favourite!), brisk walking, circuit training at the gym, sports and so on.

Use massage oils at home both before exercise to warm up the muscles and after to relax the body and mind and elevate the mood. An excellent blend to use before exercise consists of a little Black Pepper or Peppermint and Lavender.

Soothing baths with up to 10 drops of essential oil diluted in at least 2 teaspoons of vegetable oil or, better still, dispersing bath oil base, are great for relieving sore muscles after exercise. If you want to add more than one essential oil to the bath that is fine but make sure that you do not add more that a total of 10 drops altogether. Grapefruit, Roman Chamomile, Lavender, Bergamot are all good choices. Please note that Black pepper and Peppermint are definitely NOT a good idea in the bath.

Essential oil vapourisers heated by a little candle are easily available now and are great for freshening up the air at home.

The lingering aromas of essential oils also affect our mood or state of mind and can be a real boost during the long, dark days of winter.

(Follow the manufacturer's directions for amounts of essential oil to use.)

Bergamot is the first choice for its antidepressant and deodorant action either on its own or with Juniper, Rosemary combined with citrus oils is a good 'get up and go' vapouriser blend and don't forget that vapourising the anti-infectious oils such as Ho Leaf, Eucalyptus, Niaouli or Tea Tree can help prevent air-borne infection in the colds and 'flu season.

For a festive, seasonal blend in the vapouriser try some of the tree oils such as Pine or Cedarwood combined with Mandarin or Sweet Orange or Bergamot.

HOW TO MAKE YOUR MASSAGE BLEND

• In a 50 mls dark glass bottle (available from chemists or aromatherapy suppliers) add no more than 10 drops or essential oil of Black Pepper OR Peppermint plus 10 drops essential oil of Lavender (this is equal to essential oils at 2% approx.).
• Top up the bottle with almond oil, grapeseed oil or other pure vegetable oil.
• Put a label on your bottle listing the contents and keep it in a cool, dry place out of the reach of children.

© Lotte Rose 2005

Based on an article originally published in Aromatherapy Quarterly.

Reproduced with the kind permission of Todays Therapist Magazine