Brenda Stansfield is a licensed massage therapist, certified clincial aromatherapist and the creator of the Clear My Head product line, sold in spas nationally at www.clearmyhead.com. She belives aromatherapy should be simple and easy to incorporate into a hectic lifestyle.

It's that time of year again. The kids are back at school and the holidays are looming in front of us. Just when we need all the energy we can muster, IT descends upon us: Seasonal Affective Disorder (SAD). For many individuals in northern climates, myself included, the onset of seasonal depression is signaled by a sense of emptiness, fatigue, lethargy, food cravings, lack of concentration and/or disturbed sleep patterns. Once dismissed as 'simply the blues', mainstream medicine has acknowledged that this is a true disorder affecting as many as one in 20 individuals during the fall and winter months. Reduction of sunlight is often cited as a primary cause of SAD. Without the correct full spectrum light patterns that we are used to during the summer months, our neurotransmitter serotonin levels become irregular and an increase of the hormone melatonin (from the pineal gland) causes us to be come depressed at varying degrees.

Most people will 'snap out of it' on their own, others can benefit from holistic care: aromatherapy, light therapy, herbal supplements and a sunny vacation!

(Please note that severely depressed or suicidal individuals should seek the care of a physician and may need to consider the addition of antidepressant care. Never dismiss or self-treat massive depressive disorders yourself or encourage anyone to discontinue medication when being treated by a physician).

As a southern girl transplanted to Ohio, I know only too well how devastating and debilitating this disorder can be. In fact, SAD is what first brought me to aromatherapy. For me it was a natural choice to help prevent the onset of a mild depressive episode. Since aromatherapy doesn't require much time, it is a perfect way to incorporate a feeling of wellness during the bleakest months of the year.

Aromatherapy is using essential oils in massage, inhalation, diffusion and bathing as a way to uplift the body, mind and spirit. The medicinal properties of the oils are absorbed through the skin or through the olfactory system into the blood stream. In addition to their pleasing scents, which calm or stimulate the mind, the body benefits from the natural antiseptic, anti-viral and hormonal regulation of various oils. These properties may help boost the overall immune system. By diffusing fragrant oil in the air you are not only enhancing the emotional and spiritual benefits, but also creating an atmosphere of wellness by combating airborne germs (viral and bacteria).

Since SAD affects the body, mind and spirit, it makes sense that aromatherapy, which works on all aspects of the disorder, can be used alone or in tandem with other medical treatments.  Aromatherapy is a complimentary therapy to traditional and herbal medicines. Here are some applications to incorporate in your daily life to help lift seasonal depression:

Fatigue, Lethargy, Lack of Concentration: The symptoms described are in need of essential oils, which stimulate the mind, activate the circulatory system, and energize the soul. These are the oils to choose when you need to 'wake yourself up' or put in overtime at the office. Any and all of the citrus oils are perfect for office use: grapefruit, sweet orange, tangerine, lemon, lime and bergamot will impart freshness in the air, reminiscent of walking through a fresh orchard. To boost memory and increase your mental clarity you can add a drop or two of peppermint, basil, rosemary or black pepper.

Disturbed Sleep: A client of mine seems to get her days and nights mixed up when she is experiencing her bout with SAD. To help alleviate this we set up an evening and morning ritual to help trigger her brain to function and to rest when it was required. For evening she diffuses calming, sedative scents in the air, bathes in ylang ylang & lavender before bedtime and puts one drop of lavender on her pillowcase to help fall asleep naturally. By using these relaxing scents she has encouraged a reflex response (memory map) of relaxation. The morning, however, required a bit more of a wake up call for her. We added some lemon essential oil to her shampoo, not just to condition her hair, but to give a burst of energy first thing in the morning. We blended a jar of sea salts, jojoba oil and essential oils of rosemary and grapefruit to exfoliate her skin.  Rosemary is used for its stimulating scent and has the added bonus of being a wonderful respiratory oil which helps clear up nasal congestion and fight off colds and flu. In addition she switched to full spectrum lighting with increased wattage at the office and diffuses lemon in the air during office hours. Now she keeps her energy at peak performance.

Cravings & Weight Gain: Essential oils may be used in weight loss and to help curb your appetite. The most common essential oil to combat hunger is fennel. Use two drops in a cup of warm water. Drink before meals. Soaking in an essential oil bath of grapefruit, lemon or other diuretic oils may help increase the flow of urine to alleviate bloating and excess fluids.  Don’t' neglect your daily exercises or diet (using essential oils will only boost your potential) and remember to drink 6 to 8 glasses of water

If you decide to incorporate aromatherapy to help you combat the onset of SAD a few precautions for safety must be adhered to:

• Always use pure botanical oils. Synthetic, perfume and fragrance oils are lovely to smell but have none of the medicinal properties contained from extraction of the true plant.

• Essential oils are potent and should be used sparingly. A few drops mixed in a carrier oils is perfect for massage or bathing. A general guide is 15 drops essential oils to one fluid ounce of carrier oil (almond, sesame, grapeseed etc.). Remember these are therapeutic at low levels and may be toxic at high. 

• Consult a reliable aromatherapy text or Certified Aromatherapist if you are in doubt of the safety of an oil. Check for contra-indications if you are prone to seizures, high blood pressure, heart ailments or are pregnant or nursing.

Suggested essential oils for SAD through aromatherapy:

• Clary sage (mild depression, aggression, PMS)
• Lemon & grapefruit (mild depression, water retention)
• Rosemary, basil (fatigue, mental confusion, respiratory concerns)
• Pettigrain & bergamot (balancing, uplifting)
• Lavender (insomnia, tension headaches)   

Desiree Bell is inspired by botanicals and natural materials. She is a vegetarian who has a certificate in herbal studies and a certificate from Australasian College of Health Sciences in Aromatherapy. When she isn't in her suburban garden, hiking or crafting, she is teaching pre-k with an emphasis on nature and gardening. For more ideas on Simple Living With Nature you can visit her blogs at www.beyondagarden.blogspot.com and www.kidsnaturespot.blogspot.com.

The Oxford English Dictionary’s definition of an herb is a seed-producing annual, biennial or perennial that does not develop persistent woody tissue but dies down at the end of a growing season. They are plants or plant parts that are valued for their medicinal, savory, or aromatic qualities.

The Herb Society of America says an herb is “any plant that may be used for pleasure, fragrance, or physic.” Historically, most plants categorized as herbs make it on the basis of some medicinal concoction derived from the root, leaf, bark, flower, or fruit. There are very early records of herb cultivation and use of them in Egypt, China, India, Arabia, Persia, and Greece.

Spices originated from the Asian tropics, the Americas, the Mediterranean countries and Europe. There was a time when spices were so precious they were locked in special boxes. Oxford’s Dictionary says spices can be any various aromatic, vegetable product used to season or flavor foods; a small portion, quantity, or admixture; something that gives zest or relish; a pungent or fragrant odor like perfume.

Rodale’s Ultimate Encyclopedia of Organic Gardening  (Rodale Books, 2009) gives readers the following rules of thumb for telling spices and herbs apart:

• "Leaves, both fresh and dried, are normally called herbs, while seeds, roots, fruits, flowers or bark are spices.

• Herbs more frequently grow in temperate regions, while spices come from the tropics.

• Herbs are green and often have more subtle tastes; spices tend to be shades of brown, black or red, with dramatic pungent flavor."

An example of these differences is the coriander plant (Coriandrum sativum). Its fresh or dried leaves are referred to as Chinese parsley or the herb cilantro. The brown seed from the same plant is known as the spice coriander.

Photo by bricolage.108/Courtesy Flickr
http://www.flickr.com/photos/bricolage108/

Jeanne Rose writes in her book, Herbal Guide for Food (North Atlantic Books, 1989), “that any plant used for aromatic, culinary, medicinal or cosmetic purpose is an herb. This naturally takes into account any plant, tree, shrub, weed, flower, fungus, etc. In cooking, the word when used in the ingredients of recipes usually means the top of the plant as apposed to its root. There is such a thing as fennel herb, fennel seed, and fennel root.

Photo by the queen of subtle/Courtesy Flickr
http://www.flickr.com/photos/queen_of_subtle/

She states that, “spices are the dried parts of very aromatic plants that usually make their home in the tropics. Spices are usually hard parts of plants such as pieces of bark (cinnamon), roots (ginger), flower buds (cloves), or berries (pepper).”

Brenda Stansfield is a licensed massage therapist, certified clincial aromatherapist and the creator of the Clear My Head product line, sold in spas nationally at www.clearmyhead.com. She belives aromatherapy should be simple and easy to incorporate into a hectic lifestyle.

Lately, I'm noticing a trend and I'm not liking it either. I watch as so many of us (and yes, I am guilty myself) are overly connected with our electronic devices. Yes, it's often time well spent in front of our computer screens updating our friends through Twitter, Facebook and MySpace, and yes we all get a little thrill when we open our "mail" to find a note (not just a forward, forward, forward) from a good friend. But ask yourself…would you rather have a ::hug:: or a real hug? 

The problem becomes clear as we watch our children communicate through more text messages and spend less time hearing a voice on the other end of their phones. How does one learn social skills or pick up non-verbal cues any more? After all, intonation in a voice can tell you wonders about a person’s well-being. The big question is how do we reconnect with our loved ones? The answer can be, surprisingly, aromatherapy. 

Use essential oil of lavender for a compassionate hand massage.

Over the years in my massage therapy & aromatherapy practice, I've encountered the "disconnect" of families. I've taught many workshops that bring people together and can open up a safe environment for conversations. Here are a few quick tips to help you turn down the electronic clutter in your life:

Children: Small children (3-6 years) are often antsy and on the move. Getting them to focus is challenging (if not impossible). These formative years are also when they are developing good routines and coping skills. A wonderful gift you can give your child is the ability to allow themselves to slow down in the evening. Prepare them for a good nights sleep with four drops of lavender essential oil in a warm bath—this will help them unwind and sleep more soundly. Taking baths are a great time for singing songs and other soothing activities—they'll never know they're getting clean in the process.

Teenagers: Teens are a little tougher to pin down and even harder at times to get to open up. A shame, since this is a time they need the guidance of a parent even more. Boys in particular are very resistant to keeping communication open. A way to get your teen to relax with you, and a nice time to catch up on the day, is with a nice peppermint foot rub (6 drops peppermint essential oil to 1 ounce lotion). The sensation on the feet is exhilarating and they'll sit still for it. Athletic teens and the over-achievers are often very unaware of the toll stress and a lot of activity can take on their body and mind. A 10 minute foot rub will help with fatigue and also teach them about giving to others.  

Our Elders: Often times I've been asked to call on a client’s family member in Hospice or Alzheimer wards. The elderly, and especially those in the last days or weeks of their life present emotional difficulties for both the family and the individual. A wonderful thing happens when we visit and offer a bit of compassion in the form of a hand massage. A suggestion of oils for this would be lavender, clary sage, bergamot or cedarwood (3 drops in 1 ounce). I've always felt in the grace of God during these visits. You needn't be a professional therapist for this. Your touch is comforting to the patient, the fragrance is soothing and the time is well spent. Often, in their final days, our loved ones cannot communicate with us. However, I promise the look in their eyes will tell you what they cannot. You will notice love and understanding and you will reap rewards that will be revealed to you later. It is not uncommon when I create blends for my clients to use with their loved ones that after the person has passed on they tell me that they use the aromatherapy lotion to feel the presence of their loved one again. This is understandable, since our sense of smell imprints emotions into us through our limbic system. Once we "memory map" our essential oils to a specific action, (one that is soothing, calming, joyful, and compassionate) we have set in motion a powerful way to communicate.

So today, unplug the cell phone, turn off the computer, even if it's just for 20 minutes, and go find someone who is getting "lost" in the digital age and bring them back to their senses!