Sunshine for When You're Feeling SAD

Pocatello, ID Sunrise. Photo by S. Rose

"My hands are digging in the snow, 

my heart feels free within the flow.

Memories of times 

when life was a moment

pure pain - pure joy."

-Manuel Eskariz Burkowski

     I am an Idaho boy, born and raised, and one of my favorite things about Idaho is the changing of seasons. Every year I look forward to those special signs that the next season is upon us: the first day it is warm enough to wear shorts, the first thunderstorm of spring, the beauty of autumn leaves changing colors. I will admit, however, I do NOT enjoy the first dark and cold morning I have to scrape frost off of my windshield.

     While the romantic beauty of a snow-covered valley can bring me a sense of peace, I prefer to observe it from inside a warm building. Shorter days mean less sunshine and longer nights. Snowy days mean shoveling sidewalks and driveways, soggy feet, and dripping noses. And severely cold temperatures sometimes make me shiver until my body hurts.

Pocatello, ID Photo By S.Rose

     Winter solstice marks the shortest day of the year due to the tilted axis of the earth as it orbits the sun and for about 10% of the population this means the beginning of Seasonal Affective Disorder (SAD).

     SAD is a form of depression that occurs during the winter months, especially for those of us living in higher latitudes or commonly overcast cities. According to the Mayo Clinic there are a few factors that may contribute to SAD. Our biological clock, or circadian rhythm, can be altered by the decreased daylight, causing fatigue. This reduced sunlight can also lower serotonin and melatonin levels in the body leading to altered mood and sleeping patterns.

     If you feel you are experiencing SAD I recommend seeking the guidance of a qualified psychiatrist but there are some natural remedies that may help as well.

     When looking for essential oils to combat the signs of SAD I would recommend citrus oils in general (Lemon, Bergamot, Orange, etc). Citrus essential oils have a tendency to be very balancing, meaning they can uplift during depression as well as help relax during anxiety. My personal recommendation to fight the winter blues would be essential oil of Pink Grapefruit (citrus paradisi). Grapefruit essential oil has a bright and vibrant aroma that many refer to as “sunshine in a bottle.”

Grapefruit essential oil is considered to be anti-depressant as well as cephalic (clearing the mind and stimulating mental activity) which can help combat the sluggishness of SAD. Diffuse it in your home or use it for massage to brighten any winter day.

Other essential oils that can be used to combat the effects of SAD are Lavender (lavandula angustifolia), Frankincense (boswellia carterii), and Neroli (citrus aurantium amara).

     With SAD in mind I would like to offer a custom blend that is great for uplifting the mood, easing stress, and promoting clear thinking and emotional support. Because this blend is recommended for coping with the winter blues I have lovingly called it the “Sunshine Blend.”

It all starts with a great carrier oil. I prefer to use Jojoba oil because it blends into the skin nicely and has a long shelf life compared to other vegetable oils. 

To create this uplifting aromatherapy treatment you will want to use:

10 drops of Grapefruit Essential Oil
5 drops of Neroli Essential Oil (Petitgrain may be substituted for a more affordable blend)
5 drops of Helichrysum Essential Oil.
10 mL of Carrier Oil (JoJoba, Grapeseed,

Canola, Olive, ect)

Combine all the ingredients in a 10 ml Roller Top Bottle and use on your pulse points throughout the day as needed.

As I mentioned earlier, the Grapefruit oil will help support mental clarity and offer a brightness to the blend. Neroli is an oil that is commonly recommended for stress and depression while Helichrysum is often used to nurture someone who may have repressed emotions and frustrations. Combining these oils together will have a synergistic effect that will provide emotional support during the cold winter months.


These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Written By:

Phil Shepard

Store Manager

Time Laboratories

About Phil

Phil Shepherd is an avid aromatherapy enthusiast who enjoys working for Time Laboratories and Windrose Aromatics. As a southeast Idaho native, Phil enjoys working in his local community theater and spending time at home with his husband and his pets.
Phil loves working with aromatherapy, particularly making custom fragrance blends. Phil manages the local retail outlet for Time Laboratories, is a proud NAHA volunteer, and feels privileged to have had the opportunity to work closely with a pioneer of American aromatherapy, Ms. Annemarie Buhler.