Seasonal Affective Disorder and Grief During the Winter Months
Seasonal Affective Disorder or SAD is a form of recurring major depression with a seasonal pattern. Symptoms often begin in the late fall and continue through the winter months when daylight becomes shorter. People may notice low energy, heavy mood, difficulty concentrating, and a tendency to withdraw. These experiences are common in SAD and also appear among individuals who are grieving. When these two conditions overlap, the emotional weight can feel stronger and more confusing.
According to Melrose (2015), SAD involves a mix of biological and environmental factors. Reduced sunlight affects serotonin activity, increases melatonin production, and disrupts circadian rhythms. These changes influence mood, sleep, appetite, and motivation.
During the winter months, people with SAD often feel sleepy, lethargic, and less able to engage in daily routines. Grief can add another layer of emotional strain, especially when anniversaries, holidays, and quiet evenings bring memories to the surface.
Many people notice their grief becoming stronger during the holiday season because this time of year naturally highlights connection, tradition, and family. When a loved one is no longer present, the contrast becomes sharper. Routines change, old memories surface, and quiet moments carry reminders of what used to be. This emotional weight is not a sign of going backwards. It reflects how meaningful the relationship was and how the holidays intensify the sense of absence.
Grief affects how the body and mind function. Many people in bereavement describe difficulty sleeping, changes in appetite, sadness that arrives in waves, and a sense of emotional heaviness. When winter begins, these feelings can intensify. The shorter days amplify low mood and reduce access to the natural light that usually helps regulate emotional balance. For many, the combination of SAD and grief can feel like a dip in energy and clarity, even if they have been coping well in other seasons.
Supportive care becomes essential during this time. Light exposure, routines, gentle movement, counselling, and grounding practices can help reduce the intensity of symptoms. Aromatherapy can also complement these strategies by providing comfort and emotional support. It does not replace therapy, but it can help the nervous system settle during difficult moments.
In her work with clients who are grieving, aromatherapist and instructor Margo Fletcher often turns to a set of essential oils that offer support at different points in the grieving process. Each oil addresses a slightly different aspect of how grief shows up in the body and mind.
- Cypress (Cupressus sempervirens)
Cypress is helpful during times of transition and change. It can support people who feel that their life has shifted in a way that is hard to name. Its aroma is often used to open up the chest when it feels tight and the heart area feels heavy, which many describe during acute grief. - Sweet Orange (Citrus sinensis)
Grief is not only emotional. It can also disturb digestion and increase feelings of nervousness. Sweet orange is gentle and supportive when the digestive system reacts to stress and when anxiety shows up as a knot in the stomach. Its bright, soft scent can bring a sense of ease. - Lavender (Lavandula angustifolia)
Lavender is well known for its calming qualities. It can help settle the nervous system when a person feels wired, restless, or unable to rest. During grief, it is often used to support sleep and reduce the tension that builds up in the body. - Neroli (Citrus aurantium var. amara)
Neroli pairs well with lavender when someone is dealing with shock or the rawness of an unexpected loss. It is often chosen for its gentle, reassuring character. Together, lavender and neroli can offer quick relief in moments when emotions feel too intense or the body feels jittery and unsettled. - Cinnamon (Cinnamomum zeylanicum)
Cinnamon is associated with warmth and comfort. It can be supportive when grief feels lonely and isolating. Its scent may help create a feeling of being held and cared for, especially for those who tend to pull away from others while they are mourning.
These oils are not meant to suppress grief. Instead, they offer moments of comfort as a person moves through it. They can be used in diffusers, personal inhalers, or appropriately diluted in carrier oils, always with attention to safety guidelines and individual health considerations. When used in this way, aromatherapy becomes one of several tools that help regulate the body during a difficult season.
Understanding what is happening internally matters. Naming the experience can reduce self-blame and lessen the feeling of being alone with difficult emotions. Winter can be a challenging season for those living with grief, and SAD may add biological changes that make emotions feel heavier. Support, routine, and gentle tools can help people navigate the season with steadiness.
Reference
Melrose, S. (2015). Seasonal affective disorder. Depression Research and Treatment, 2015, Article 178564. https://doi.org/10.1155/2015/178564
