Rest & Recuperation with Seasonal Affective Disorder: How Essential Oils Can Support Your Wellbeing

As the days grow shorter and the skies turn grey, many people begin to feel the subtle (or not-so-subtle) pull of seasonal affective disorder (SAD). Linked to reduced sunlight exposure, SAD may bring fatigue, low mood, irritability, disrupted sleep, and an overall sense of being “out of sync.”

While professional support may be essential for moderate to severe symptoms, holistic practices can play a powerful supporting role. Rest, mindful rituals, and aromatherapy offer gentle ways to nurture your mind and body during the darker months.

In this guide, we explore how intentional rest can support you during SAD season—and the essential oils (with their botanical species) that help ground, uplift, and restore your energy.

Why Rest Matters During SAD Season

SAD can disrupt your natural rhythms and pull energy levels down. Instead of pushing through, your body often benefits from softer, slower support.

Intentional Rest

Quiet, warmth, and stillness help your nervous system settle. Think cosy blankets, warm drinks, gentle lighting, and slow evenings.

Regulated Sleep

A consistent sleep routine supports hormonal balance and mental clarity.

Nourishing Rituals

Small, soothing practices—diffusing oils, journaling, stretching, bathing—tell your body it’s safe to relax.

Aromatherapy weaves beautifully into these restorative moments.

Essential Oils to Support SAD Symptoms

Each essential oil interacts with the emotional centres of the brain in its own way—lifting mood, easing overwhelm, or helping you unwind.

1. Bergamot (Citrus bergamia) – Emotional Uplift

Bright and citrusy, bergamot mimics the feeling of gentle winter sunshine.

Helpful for:

Afternoon slump

Emotional heaviness

Motivation boost

How to use: 

Diffuse 3–4 drops for an instantly brighter atmosphere.

2. Lavender (Lavandula angustifolia) – Deep Rest & Sleep

A beloved classic for calming the mind, softening tension, and preparing the body for deep rest.

Helpful for:

Poor sleep

Anxiety or overstimulation

Evening wind-down

How to use: 

Add to your pillow spray, night-time bath, or diffuser.

3. Cedarwood – Grounding & Stability

Different species bring subtly different aromas. These are the most commonly used:

Atlas Cedarwood (Cedrus atlantica) – warm, grounding, deeply settling (my favourite)

Himalayan Cedarwood (Cedrus deodara) – softer and slightly sweet

Texas Cedarwood (Juniperus mexicana) – a woodier alternative

Helpful for:

Feeling scattered

Overwhelm

Creating a cosy, grounded space

How to use: 

Blend with lavender or sweet orange for a comforting winter scent.

4. Sweet Orange (Citrus sinensis) – Joy & Emotional Warmth, also called the happiness oil

Bright, happy, and comforting—orange oil is ideal for lifting low-energy mornings.

Helpful for:

Winter blues

Low motivation

Creating a cheerful ambience

How to use:

Diffuse in the mornings to start your day with gentle positivity.

5. Geranium (Pelargonium graveolens) – Emotional Balance

Geranium restores emotional equilibrium and softens irritability or mood swings.

Helpful for:

Mood fluctuations

Stress

Self-care rituals

How to use: 

Add a drop to your moisturiser or blend into a nurturing massage oil.

6. Frankincense (Boswellia carterii) – Calm & Mental Clarity

Soothing, resinous, and deeply centring. Perfect for emotional overwhelm and quiet inner work.

Helpful for:

Meditation

Stress reduction

Starting or ending the day with clarity

How to use:

Diffuse during yoga, meditation, breathwork, or journaling.

Simple Aromatherapy Rituals for SAD Season

Rest & Restore Diffuser Blend

2 drops lavender (Lavandula angustifolia)

2 drops cedarwood (Cedrus atlantica)

1 drop frankincense (Boswellia carterii)

Perfect for cosy evenings or reading time.

Morning Mood-Lift Blend

3 drops sweet orange (Citrus sinensis)

2 drops bergamot (Citrus bergamia)

Brightens your morning and boosts motivation.

Comfort Bath Ritual

Mix with a tablespoon of carrier oil or milk before adding to warm water:

2 drops lavender (Lavandula angustifolia)

2 drops geranium (Pelargonium graveolens)

1 drop cedarwood (Cedrus atlantica)

A gentle reset for emotional heaviness.

Final Thoughts

Seasonal affective disorder can feel heavy and persistent, but small moments of mindful care—supported by aromatherapy—can help the darker months feel gentler and more manageable. Essential oils are not a cure, but they can be a powerful companion in your wellbeing toolkit, helping you rest deeply, restore energy, and nurture emotional balance.

If SAD symptoms begin impacting daily life, always reach out to a GP or mental health professional. Holistic care combined with clinical guidance offers the strongest path to wellbeing.