Aromatherapy and Essential Oils
What is Aromatherapy?
Aromatherapy may feel like a buzzword but it can have a real impact on the nervous system and it may be something you’re already using in your daily life! Enjoy the smell of your shampoo, conditioner, or hand soap? You’re using aromatherapy! Read on for ways to intentionally chose scents that fit your mood and compliment your schedule.
Aromatherapy is the therapeutic use of plant essential oils being inhaled through the nose or absorbed through the skin. Essential oils are concentrated steam distillates of certain plants that help create an aroma (Perry & Perry, 2006). The effects of an aroma can be instantaneous and include both direct and indirect psychological effects – even thinking about a smell may have a similar effect to the smell itself.
Placing essential oils directly on skin can cause irritation so handle them with care. Try mixing essential oils with an unscented lotion or other carrier oil (olive oil, rose hip oil, coconut oil). Don’t have a diffuser? Create your own room mist by mixing your favorite oils with distilled water. Look out for potential skin reactions or allergies by doing a test patch before using any essential oil or carrier oil. Try an essential oil candle or create an air freshener by adding a few drops to a cotton ball and placing inside your car, shoes, closet or anywhere else you can think of (just keep it out of reach from pets and children).
Possible Benefits of Aromatherapy
Invigoration
Encourage alertness and promote activity
Stimulate awareness of the sensory system
Relaxation
Decrease tension and anxiety
Reduce stress and promote relaxation
Facilitate interaction and communication with the environment and other people
Outline of Common Essential Oils and Aromas
You may already have your favorite scent, but consider choosing an aroma that has a reported effect you are looking for. Consider trying stimulating scents in the morning and calming scents in the evening. Too busy to think about the desired outcome? Just pick smells you like and don’t be afraid to mix and match.
(Perry & Perry, 2006, p. 259)
Uses of Aromatherapy for Common Conditions
Trouble falling asleep
Massage with lavender, chamomile, or rose scented lotion prior to bedtime
Calming scents in an oil diffuser during sleep or prior to sleep
Anxiety
Massage with lavender or orange scented oil
Lavender or orange scented pillow
“Vaporized orange oil compared to no aroma reduced anxiety in 72 patients undergoing dental procedures” (Perry & Perry, 2006, p. 264).
Patients receiving massage aromatherapy with lavender essential oil reported significantly reduced anxiety and a significant improvement in their moods compared to patients receiving rest. (Perry & Perry, 2006)
Depression
Rose
Two drops of rose inhaled four times a day resulted in improved moods, sleeping patterns and leisure involvement. (Perry & Perry, 2006)
Chamomile
“In 22 healthy adults exposed to chamomile oil or placebo, chamomile significantly improved visual processing and subjective mood ratings” (Perry & Perry, 2006, p. 265).
Citrus
“The effect of citrus fragrance was compared with no fragrance (n = 12 and 8, respectively) in men with depression.
The dose of antidepressant drugs was significantly reduced in the active treatment group” (Perry & Perry, 2006, p. 265).
Keep in mind, aromatherapy is meant to be an enjoyable sensory experience. If you find any particular scent unpleasant or noxious, do not use that scent. Try mixing and matching scents together to create a new aroma customized for your unique tastes! Take note of how you feel throughout the day after using a particular scent or oil to decide the perfect medley of scents to keep you regulated throughout the day.
References
Jafarzadeh, M., Arman, S., & Faranbakhsh Pour, F. (2013). Effect of aromatherapy with orange essential oil on salivary cortisol and pulse rate in children during dental treatment: A randomized controlled clinical trial. Advanced Biomedical Research, 2(10).
Perry, N., & Perry, E. (2006). Aromatherapy in the management of psychiatric
disorders. CNS Drugs, 20(4), 257-280.
