Seasonal Wellness
Simple Habits to Thrive All Season
Stay Well This Winter
Sniffles, low energy and a lingering under-the-weather feeling are all common as we transition into the winter season. Moving between crisp outdoor air to warm, enclosed spaces can throw off our bodies’ natural rhythms, leaving us
Nature provides a gentle way to restore that balance. Essential oils, drawn directly from plant material and the earth, bring these benefits into your home. They help to combat toxins and support everyday wellbeing with simple solutions you can reach for every day.
Backed by centuries of use and supported by modern scientific research, you can harness the full range of benefits to care for yourself and your family. Be empowered with a natural toolkit completely free from synthetic fillers or fragrances.
Versatile and easy to use, you can confidently lean into the gifts of the earth to support your wellness this winter season!
Protection for The Whole Family
This ebook is your go-to reference, designed to keep on hand for when you need simple, natural solutions for everyday wellness. Whether you’re reaching for a quick solution for seasonal threats or low-tox household swaps, you’ll find practical ways to use essential oils to care for the whole family.
Each section explores a different need, with simple guidance on how to get the most out of every oil. You’ll also find handy tips and DIYs, so you can get started straight away, confidently supporting your household with new and exciting ways to incorporate essential oils into your daily routine!
Including five ways to support your wellbeing:
Breathe & Focus
Immune Support
Comfort & Calm
Rest & Recover
Supplement Support
Breathe & Focus
Why it’s important to breathe and focus
Clear breathing and steady focus are essential to feeling balanced and energised throughout the day. When your breath is unrestricted, your body receives the oxygen it needs to support brain function and overall vitality, including energy levels. At the same time, the ability to focus helps you think clearly and tick off your to-do list!
At this time of the year, seasonal threats and environmental factors can make you feel foggy and overwhelmed. Creating daily habits to help you breathe deeply and reset your focus supports both physical and mental wellbeing, so you feel more clear-headed and in control.
How can essential oils help you breathe and focus?
Certain essential oils contain natural compounds that help ease the respiratory tract, also known as expectorant qualities. This creates the feeling of more open, comfortable breathing, which can be especially supportive when you’re feeling congested or sluggish during cold and flu season. Your environment also plays a key role in concentration. Uplifting, invigorating aromas can stimulate the senses and promote a feeling of alertness, making it easier to stay focused, whether you’re working, studying, exercising or simply starting your day.
FOCUS OILS
SuperMint™
Mentha Blend | 15mL
• Menthol, the primary chemical constituent, provides a cooling sensation when inhaled, contributing to the feeling of open airways.
• Peppermint essential oil, one of the oils in the blend, is traditionally used in aromatherapy to reduce the symptoms of mild tension headaches and support cognitive function.
• Encourages focus and alertness during busy or active days.
• Ideal for movement, exercise and winter wellness routines.
• Helps refresh the senses and lift mood when energy feels flat.
• Go-to blend for motivation and mental clarity
Spanish Sage Salvia Lavandulifolia | 15mL
• Supports a calm mind and sense of alertness.
• Promotes a positive atmosphere conducive to concentration.
• Often used during study or work.
• Supports emotional steadiness.
Breathe Easy Chest Rub Energy-Clearing Room Reset
What you’ll need
10 drops SuperMint™
10 drops Easy Air®
10 drops Lavender
2 tablespoons shea butter
½ cup Fractionated Coconut Oil
Method
1. Gently melt the shea butter and Fractionated Coconut Oil together until fully combined.
2. Remove from heat and allow to cool for approximately 5 minutes.
3. Add Easy Air®, SuperMint™ and Lavender essential oils.
4. Stir gently to combine.
5. Place the mixture in the fridge until firm.
6. Once set, allow to return to room temperature before use.
How to Use
Massage a small amount onto the chest and upper back as needed, especially before exercise and during seasonal changes.
What you’ll need
6 drops Spanish Sage
6 drops Grapefruit
100mL glass spray bottle
1 tablespoon witch hazel
Distilled water to fill
How to Use
Lightly mist study areas or workspaces.
Winter Reset
3 drops SuperMint™
2 drops Easy Air®
2 drops Frankincense
Immune Support
Why supporting your immune system is so important
Your immune system is your body’s first line of defence, working to identify and destroy germs before they can cause illness or infection. When supported, it not only helps protect against external threats, but also promotes faster recovery and less inflammation.
Immune health is influenced by many factors, including stress, anxiety, sleep and lifestyle choices. By adopting dynamic mindful practices and managing stress, you can best support your immune system, helping you to keep feeling fit and well.
How essential oils provide immune support
Some essential oils contain natural compounds known for their antimicrobial and anti-inflammatory properties. They help to support the body’s defence system while also promoting a calm, balanced state of mind. Through aromatherapy, they can help ease stress and lower cortisol levels, which plays an important role in supporting immune function.
Free from added toxins and chemicals, essential oils offer a gentle, natural way to support wellbeing and give your immune system the best chance of working well, so you feel more resilient every day.
FEATURED OILS
Oregano Touch
Origanum Vulgare | 10mL
• Has high antioxidant content and strong antimicrobial action.
• Pre-diluted in Fractionated Coconut Oil for topical use.
• Oregano is traditionally used to relieve mild rheumatic aches and pain, stimulate nerve function, decrease mild upper respiratory tract congestion and relieve symptoms of minor skin wounds.
• Maintains and supports immune system health and intestinal health.
Stronger® Touch Protective Blend | 10mL
• Kid friendly and pre-diluted, making it gentle and easy for the whole family to use.
• Contains Litsea, which is naturally high in citral, offering a fresh, cleansing aroma.
• Contains Frankincense, rich in a-pinene, traditionally associated with grounding and supportive daily rituals.
• Rose adds gentle floral constituents that support skin comfort and emotional reassurance.
• Supports everyday feelings of wellness and vitality.
Daily Routines For Immune Support
Oregano is rich in phenols including carvacrol and thymol, which help your body to stay resilient during seasonal challenges.
Stronger® is a gentle blend that supports seasonal wellness while calming the body and mind. It’s ideal for daily, family-friendly support.
Together, they provide a gentle yet effective balance for seasonal wellness. Oregano delivers potent, targeted support, while Stronger soothes and nurtures.
How to Use
Use Stronger® Touch daily by rolling on the soles of the feet, down the spine or at the back of the neck.
Add Oregano Touch when you feel run down or need extra support.
Apply before school drop-off or entering busy environments such as travelling where you are extra susceptible.
Method
Feet: Apply for an easy yet effective daily habit.
Spine: Supports whole-body response.
Chest: Comforting during seasonal changes Pair with good hydration, rest and nutrition to amplify the benefits
Comfort & Calm
How comfort and calm affect your wellbeing
When you feel safe and at ease, it helps reduce the physical effects of stress and anxiety, supporting everything from immunity to digestion, bloating, energy levels and motivation.
A calmer state of mind also helps rational decision making. It allows you to stay focused and avoid distractions as you navigate important tasks at work and home.
Just as importantly, creating a space that feels safe and inviting supports your mental wellbeing and helps you feel more grounded, especially during colder, darker days!
How can essential oils be used to support comfort and calm?
Essential oils provide dynamic support for easing stress and anxiety, encouraging a calmer, clearer mind. With dōTERRA’s CPTG® Certified Pure Tested Grade quality standard, you can feel confident in their purity and potency as part of your emotional wellbeing routine.
They can be used to support comfort both physically and mentally. From settling racing thoughts to easing anxiety, digestive discomfort, cold symptoms and mild aches and pains, they offer a gentle, natural way to care for every aspect of your wellness without toxins or chemicals.
Take control of your own health every day with versatile, tailored uses that suit your daily needs.
FEATURED OILS
Simplicity™ Cosy Blend | 15mL
• Creates a welcoming home environment that helps the whole family feel at ease.
• Supports grounding and emotional steadiness during busy or overwhelming days.
• Encourages slower breathing and a calmer nervous system, helping everyone unwind naturally.
• Ideal for cosy evenings at home or sharing moments with loved ones.
Northern Escape™ Woodland Blend | 15mL
• Recreates the restorative feeling of being immersed in the forest through deep, tree-based aromatics.
• Supports clear, steady breathing, helping the body feel grounded.
• Encourages a calm yet alert nervous system, like the clarity felt after time in nature.
• Brings the experience of the outdoors to you, making your space feel more spacious and calming.
• Supports emotional grounding and mental clarity, helping you feel centred and present.
Coming Home Hand Wash Forest Focus Roll-On
What you’ll need
dōTERRA Foaming Hand Wash Dispenser
dōTERRA On Guard®
Foaming Hand Wash
4 drops Simplicity™
4 drops Wild Orange
Distilled (or boiled and cooled) water to fill
Method
1. Add dōTERRA Foaming Hand Wash to the Hand Wash Dispenser up to the fill line marked.
2. Add 4 drops Simplicity™ and 4 drops Wild Orange.
3. Top with distilled water.
Secure the pump and gently shake to mix.
Mountain Air Reset
2 drops Northern Escape™
2 drops Eucalyptus
2 drops Lemon
What you’ll need
6 drops Northern Escape™
4 drops of SuperMint™
2 drops Lemon
Fractionated Coconut Oil
10mL roller bottle
Method
Add oils to roller bottle, top with Fractionated Coconut Oil and roll between your hands to blend.
How to Use
Apply to wrists or back of neck during focus-heavy tasks.
Soft Hearth
3 drops Simplicity™
2 drops Balance®
2 drops Madagascar Vanilla
How rest and recovery affect your wellbeing
While you sleep, your body repairs itself, restoring muscles and tissues, supporting hormone balance and strengthening the immune system. Your brain is working too, processing information, clearing toxins and helping you reset for the next day.
Quality sleep also supports mood, focus, energy and resilience. When you’re well rested, it’s easier to think clearly and regulate stress, taking on your day feeling refreshed and attentive. It makes keeping up with your work and lifestyle goals feel much easier, as well as regulating your feelings to restore emotional balance.
How can essential oils be used to improve rest and recovery?
Having a consistent evening routine can make all the difference when it comes to switching off. Diffusing or applying the same scent each night signals to your mind and body that it’s time to slow down. This is known as aromatic anchoring, where your brain begins to link a specific aroma with rest.
Because scent is so closely tied to memory and emotion, this association strengthens over time, making it easier to unwind and settle into sleep.
It doesn’t have to be complicated. Simple, repeated routines paired with a peaceful environment help you set yourself up for a more restorative night.
FEATURED OILS
Vetiver
Chrysopogon Zizanioides | 15mL
Traditionally used in aromatherapy to:
• Assist mind relaxation.
• Reduce mild aches and pains.
• Decrease symptoms of muscle strain or sprain.
• Relieve symptoms of acne.
Valerian Valeriana Officinalis | 5mL
• Provides a deeply grounding, earthy aroma steam-distilled from valerian root.
• Complements a healthy sleep routine when diffused or applied topically with a carrier oil.
• Creates a warm, comforting atmosphere.
• Ideal for those who struggle to fully unwind at night.
Always read the label and follow the directions for use.
Transition Support Roller
What you’ll need
1 drop Valerian
4 drops Lavender
2 drops Steady®
10mL roller bottle
Fractionated Coconut Oil to fill
How to use
Apply to the back of the neck before leaving the house or starting something new. Use it to help transitions feel smoother and less overwhelming.
Quiet Mind
1 drop Vetiver
2 drops Lavender
2 drops Frankincense
Gentle Sleep Roller
What you’ll need
1 drop Valerian
4 drops Lavender Peace®
10mL roller bottle
Fractionated Coconut Oil to fill
How to use
Apply to wrists or chest as part of a nighttime routine.
Sleep Sanctuary
1 drop Valerian
2 drops Lavender Peace®
2 drops Frankincense
Supplement Support
How supplements support your wellbeing
Modern schedules rarely leave room for perfectly balanced meals or hitting your active goals.
Supplements offer a simple way to support your body and reinforce your wellbeing, helping to bridge gaps in your lifestyle or diet.
When taken regularly, they can play a role in supporting healthy metabolic function and overall vitality. From maintaining respiratory comfort to easing mild aches and supporting mindful eating, they work in the background so you can stay focused on how you want to feel. They form a steady foundation and allow you to apply more care and energy towards your wellbeing goals.
Pairing supplements with essential oils
By supporting yourself both internally and externally with supplements and essential oils, you are maximising what you can do to stay feeling well. While supplements support your body from the inside, essential oils bring a sensory layer that helps shape how you feel throughout the day.
Incorporating both into your routine creates consistency that’s easy to stick to. A daily supplement becomes easy to remember, while your chosen oils help you support your mood and regulate emotions. Over time, these small habits support both body and mind in a way that feels sustainable and is completely natural.
FEATURED SUPPLEMENTS
MetaPWR® Assist 30 Capsules
• Supports metabolic efficiency through a blend of botanicals and essential oils.
• Designed to complement healthy eating and movement habits.
• Helps reduce post-meal energy crashes.
• Encourages steadier energy and reduced sugar spikes.
• Supports mindful eating.
• Ideal for people working on weight management or lifestyle resets.
• Complements active routines and winter wellness habits.
How to use
Always read the label and follow the directions for use.
Take one capsule with water 15-30 minutes before a meal up to three times a day or as directed by your healthcare professional.
Copaiba Softgels
60 Capsules
• Supports everyday internal balance and comfort.
• Encourages calm inflammatory responses after physical or lifestyle stress.
• Supports respiratory and urinary tract wellness as part of ongoing health habits.
• Ideal for people wanting gentle, daily internal support rather than reactive use.
Always read the label and follow the directions for use.
How to use
Take two capsules daily with food or as directed by your healthcare professional.
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