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Mahvash S. Goodarzi’s dissertation (2024) explores various nonmedical treatments for Seasonal Affective Disorder (SAD), focusing on interventions that are accessible and effective.* Below are five key nonmedical treatments highlighted in the study:

1. Increased Physical Exercise: Regular outdoor exercise, especially in natural sunlight, can reduce depressive symptoms.
2. Heliotherapy (Sunlight Exposure): Spending time outdoors during daylight hours helps regulate circadian rhythms and improve mood.
3. Dietary Modifications: A diet rich in omega-3 fatty acids and low in unhealthy fats may prevent or alleviate SAD symptoms.
4. Mindfulness and Meditation: These practices improve emotional regulation and reduce SAD symptoms.
5. Cognitive-Behavioral Therapy (CBT): Focuses on changing negative thought patterns to enhance coping strategies.

Incorporating these essential oils into your daily routine through diffusion, topical application (diluted with a carrier oil), or aromatic use may promote relaxation, uplifting mood, and reducing stress.* Here are eight doTERRA essential oils that may be beneficial:

1. Wild Orange: Known for its energizing aroma, Wild Orange can uplift the mood and create an invigorating environment.
2. Lavender: Renowned for its calming properties, Lavender helps reduce anxious feelings and promotes relaxation.
3. Bergamot: With its citrusy scent, Bergamot is uplifting and may help improve mood. healthmatch.io
4. Peppermint: Peppermint’s invigorating aroma can enhance mental clarity and provide an energy boost, helping to combat lethargy associated with feeling of saddness. volantaroma.com
5. Frankincense: Often used for its grounding properties, Frankincense promotes feelings of peace and relaxation, which can be beneficial during times of stress or low mood.
6. doTERRA Adaptiv: This blend is specifically designed to reduce tension and promote emotional balance.
7. doTERRA Balance: A grounding blend that fosters a sense of calm and tranquility, helpful for stabilizing emotions.
8. Ylang Ylang: This floral-scented oil is known for its mood-enhancing properties, helping to reduce feelings of sadness and promote joy.

Journaling your mood can be a powerful tool for supporting emotional well-being. Here’s how it can help:

1. Emotional Awareness and Clarity
   Writing down your feelings helps you become more aware of your emotions and identify patterns in your mood. This awareness can clarify what triggers negative emotions and what lifts your spirits, enabling you to manage your mental health more effectively.
2. Stress Relief and Emotional Release
   Journaling serves as a safe outlet to release emotions. Whether you’re feeling sad, anxious, or overwhelmed, putting your thoughts on paper can reduce the intensity of those feelings and bring relief.
3. Identifying and Challenging Negative Thoughts
   Mood journaling can help you spot unhelpful thought patterns. Once identified, you can challenge these thoughts and replace them with healthier, more positive perspectives—especially useful in cognitive-behavioral approaches.
4. Tracking Progress and Growth
   By recording your emotions daily, you can track improvements over time. This can boost motivation and confidence when you see how far you’ve come in managing your emotions.
5. Promotes Gratitude and Positive Thinking
   Incorporating gratitude journaling alongside mood tracking can shift your focus from negative experiences to positive ones. Reflecting on what you’re grateful for can increase resilience and improve overall mood.
6. Improves Emotional Regulation
   When you regularly document your emotions, you’re more likely to notice early signs of emotional distress and respond to them before they escalate.
7. Supports Communication
   Journaling helps you process your emotions before discussing them with others, leading to clearer and more effective communication about how you’re feeling.

**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.

References:

doTERRA. (n.d.). Calming anxious feelings. Retrieved from https://www.doterra.com/US/en/wellness-topics-calming-anxious-feelings

Goodarzi, M. S. (2024). A qualitative examination of nonmedical treatment of seasonal affective disorder in adults (Doctoral dissertation, The Chicago School of Professional Psychology). ProQuest Dissertations Publishing.

HealthMatch. (n.d.). Best essential oils for seasonal affective disorder (SAD). Retrieved from https://healthmatch.io/seasonal-affective-disorder/best-essential-oils-for-seasonal-affective-disorder

Volant Aroma. (n.d.). Essential oils for SAD: 5 essential oils to survive the winter blues. Retrieved from https://volantaroma.com/blogs/guides/essential-oils-for-sad-5-essential-oils-to-survive-the-winter-blues

Goodarzi, M. S. (2024). A qualitative examination of nonmedical treatment of seasonal affective disorder in adults (Doctoral dissertation, The Chicago School of Professional Psychology). ProQuest Dissertations Publishing. https://www.proquest.com/openview/a3fecb2855181be958aba8870914b4b5/1?pq-origsite=gscholar&cbl=18750&diss=y