As the days grow shorter, colder and darker, many of us find ourselves reaching for warmth, comfort, and calm. The “winter blues”, that dip in mood and energy that often accompanies this time of year, is a familiar feeling. While it’s a natural response to less sunlight and colder weather, there are gentle, natural ways to support your wellbeing. Aromatherapy, the use of essential oils to enhance mood and balance the mind and body, may just be the natural pick-me-up you need.
In short, yes – aromatherapy can help support your mood in winter. The power of scent can activate emotional and physiological responses that promote relaxation, energy, and overall wellness. Whether it’s bright citrus notes or comforting spices, aromatherapy provides a sensory way to reconnect and rebalance.
Note: Aromatherapy is not intended to treat or cure any medical condition. It can be a supportive and comforting practice for general wellbeing, but if you’re experiencing persistent low mood or symptoms of depression, we would recommend reaching out to a GP or a registered herbalist.
What Causes the “Winter Blues”?
The winter blues, often referred to as winter depression or Seasonal Affective Disorder (SAD)[1], occur when seasonal change disrupt our body's internal rhythm and wellbeing. Less sunlight can lower serotonin levels (a hormone that helps regulate mood) and increase melatonin, making us feel sluggish and sleepy.
According to the NHS, the symptoms of Seasonal Affective Disorder (SAD) mirror those of general depression, but they tend to return each year in a seasonal pattern.
The symptoms of SAD can include[2]:
- A persistent low mood
- A loss of pleasure or interest in normal everyday activities
- Irritability
- Feelings of despair, guilt and worthlessness
- Feeling lethargic (lacking energy) and sleepy during the day
- Sleeping for longer than normal and finding it hard to get up in the morning
- Difficulty concentrating
A combination of these symptoms can lead to low motivation, irritability, and disturbed sleep patterns. It’s perfectly natural to feel this way, but simple lifestyle shifts such as light exposure, nourishing food, and aromatherapy can help bring a sense of balance. Using essential oils is a wonderful, non-invasive way to engage your senses and support your energy levels naturally.
How Aromatherapy Supports Mood and Energy
Our sense of smell is deeply linked to how we feel. When we breathe in a scent, tiny aromatic molecules travel through the nose to the olfactory bulb, which is the part of the brain that processes smell and communicates with other parts of the body’s central command[3]. This connects directly to the limbic system, which includes the amygdala and the hippocampus – the regions responsible for emotion, memory, and mood regulation. That’s why certain scents can shift our mood, spark a memory, or create a sense of calm or energy.
In aromatherapy, each essential oil is chosen for its unique ability to support mood, energy, and emotional balance. While it’s not a medical treatment, aromatherapy forms part of a holistic approach to wellbeing – helping to nurture rest, concentration, and a greater sense of calm in daily life.
Soothing Essential Oils for the Winter Months
Napiers recommends the following essential oils, each chosen for their supportive and comforting properties. You can explore these and more in our Pure Essential Oils Collection for inspiration and wellbeing this winter.
For Uplift & Positivity
Napiers Sweet Orange Essential Oil
Scent: Bright with sweet citrus notes.
Benefits: Encourages positive mood and energy while easing tension or low mood.
Napiers Bergamot Essential Oil
Scent: Citrusy yet has warm spicy floral quality and uplifting aroma.
Benefits: Commonly used to reduce feelings of stress and promote emotional balance
For Balance and Calm
Napiers Frankincense Essential Oil
Scent: Rich, woody aroma.
Benefits: Commonly used in meditation for its centring and calming qualities.
Napiers Cedarwood (Atlas) Essential Oil
Scent: Warm, woody, and grounding.
Benefits: Promotes harmony and balance. Can be used in an inhalation in cases of coughs and colds.
Napiers Lavender Essential Oil
Scent: Fresh, soft and floral.
Benefits: Promotes restful sleep and relaxation.
For Energy & Focus
Napiers Rosemary Essential Oil
Scent: Crisp, clean, woody with herbaceous aroma.
Benefits: Stimulates mental clarity and focus while supporting healthy circulation, and has traditionally been used to enhance memory and alertness.
Napiers Peppermint Essential Oil
Scent: Fresh, minty aroma with camphoraceous aroma.
Benefits: Traditionally used to boost alertness and energy levels, helping to clear mental fog.
For Warmth and Comfort
Napiers Warming Spice Essential Oil Blend
Scent: Rich, aromatic, and festive with notes of clove, cinnamon, and sweet orange peel.
Benefits: Creates a feeling of comfort and cheer, helping to uplift the mood while adding a seasonal warmth to your space.
Scent: Warm, spicy, and slightly citrusy.
Benefits: Stimulates energy and helps ease feelings of sluggishness. Ginger is known for supporting circulatory health.
How to Create a Winter Aromatherapy Ritual
Aromatherapy becomes most powerful when used as part of a daily ritual. Here are some simple, sensory ways to incorporate it into your winter routine:
- Morning diffuser blends: Start your day with orange and peppermint for a natural mood lift. Add 4–6 drops of essential oil to water in your diffuser or vaporiser to fill your space with a natural aroma.
- Evening baths: Add lavender and frankincense to a warm bath to release tension and promote relaxation. Make sure to dilute your essential oil with carrier oil or a fragrance-free bath base before adding to warm bath water.
- Bedroom comfort scent: Mix 10–15 drops of essential oil in 100ml of distilled water with a dispersing agent (such as witch hazel or alcohol). Shake well before use and spray lightly into the air or onto fabrics (patch test first). Spritz your pillow before bed for deep, restorative sleep.
By creating small, repeated rituals, scent becomes a key part of self-care. Over time, your mind begins to associate these aromas with calm, rest, or energy, making it easier to support your mood naturally.
As well as supporting mood and energy levels, aromatherapy can also aid recovery from colds and seasonal fatigue. To learn more, read our blog here.
FAQs
Can you do aromatherapy when pregnant?
Some essential oils are safe during pregnancy, but others should be avoided. Always consult a medical professional before use.
Does aromatherapy work for anxiety?
Aromatherapy is not a medical treatment, but research suggests that inhaling calming scents like lavender, bergamot, or frankincense may help reduce mild feelings of anxiety and stress by promoting relaxation.
Which essential oils are best for stress and anxiety?
Lavender, frankincense, bergamot, and cedarwood are commonly used to promote calm and emotional balance.
Does aromatherapy work for sleep?
Yes – soothing scents like lavender and chamomile can help prepare the mind and body for rest by creating a calm environment. Try a pillow spray or bedtime diffuser blend as part of your night-time routine.
References
- NHS. (2022) Overview - Seasonal affective disorder (SAD). Available at: NHS.
- NHS. (2022) Symptoms - Seasonal affective disorder (SAD). Available at: NHS.
-
Walsh, C. (2020) ‘How scent, emotion, and memory are intertwined — and exploited’, Harvard Gazette, 27 February. Available at: The Harvard Gazette.
