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Feeling SAD a little too often?

Registered Holistic Nutrition

Feeling SAD a little too often?

lavender1For many of us, the holiday’s represent a time for family, friends, giving, laughter, serving and love. However, for many it is a reminder of what might be missing; of what could have been;  or missing loved ones who have passed; or feeling lonely.

If you are feeling down this season..you are not alone.  We know that depression is on the rise but we don’t always realize how many of our friends or family members are perhaps not sharing their own struggles.

One of the most surprising things I learned since I dove into my Essential Oils business is just how many women are taking some form of medication for either anxiety or depression.  Women are feeling tapped out and alone.  My mission is to help women learn about the many natural options that exist out there, that may just help.

As a Holistic Nutritionist and someone who knows what it is like to feel this way, I have learned some great strategies for dealing with these ‘lows’ naturally.  I am going to share 5 things you can do now…to notice a shift. (please work with your health care professional – do not discontinue any medication without the support of a professional)

First and Most Easy…Essential Oils

The top 4 oils I recommend for ‘low’ feelings are:


Bergamot oil is a great antidepressant because it’s very stimulating. Bergamot can create a feeling of joy, freshness and energy by improving the circulation of your blood. It’s also shown the ability to work as a natural remedy for anxiety, as a 2011 study in Thailand found that bergamot lowered the anxiety response in rats. (1)

You can use bergamot oil by rubbing two to three drops into your hands and cupping your mouth and nose. Breathe in the oil slowly. Try rubbing the oil on your feet and stomach, too.

2. Lavender

Lavender oil benefits mood and has long been used to help battle depression. According to Dr. Axe, “A study published by the International Journal of Psychiatry in Clinical Practice reported that 80-milligram capsules of lavender essential oil can help alleviate anxiety and depression. The study also showed that there were no adverse side effects from using lavender oil to treat anxiety and depression. This is great news since we know that synthetic medications and psychotropic drugs often have many negative side effects.”

3. Roman Chamomile

Chamomile is one the best medicinal herbs for fighting stress and promoting relaxation.

Chamomile benefits your emotions by providing soothing qualities to help with depression.

4. Ylang Ylang

Ylang ylang  Inhaling ylang ylang can have immediate, positive effects on your mood and act like a mild, remedy for depression. Research shows it can help release negative emotions such as anger, low self-esteem and even jealousy!

To enhance confidence, mood and self-love, try diffusing the oil in your home or massaging it into your skin.

Some additional Favourites: Balance, Peace, Citrus Bliss, Console, and Motivate.  Order Oils Now.

Second..Clean Up Your Diet

One of the best things you can do for depression is to remove the white products  and refined foods from your diet. This includes white flour, white sugar, white breads, pasta…you get the idea. The more whole foods you eat, the better you will feel..it’s that important.

Add turkey, walnuts, low fat organic dairy, whole grains, green tea, green juices, turmeric and dark chocolate (over 70%) into your diet.


  1. A good quality fish oil is a must.  You just don’t get what you need from foods.  Talk to a professional for the right brand for you because this is not a one size fits all model!
  2. Vitamin D is a must, according to research.  We don’t get the sunshine we need in Canada!
  3. A B-Complex for Stress, talk to your Naturopath or Nutritionist for guidance.

Fourth…Sunshine in a lamp

A full spectrum lamp can help with those who feel worse in the fall and winter months.  These work!

Fifth…Energy Tapping

This I will have to explain in person…but stay tuned for my video on how to tap to change your negative thoughts…

There is a lot of support out there but you must initiate the conversation.  You are the one who cares most about your health – own it!  But know that we are here to help you along…

Linda Ljucovic, Registered Holistic Nutritionist and Essential Oils Advocate, Oakville, Ontario