As a child, I lived just across the street from my best friend, whose mother possessed an unparalleled gift for baking the most incredible chocolate chip cookies. With the perfect amount of crunch and a heavenly blend of buttery chocolate goodness in every bite, these treats remain truly unmatched in my experience. The cookies were kept in a whimsical ceramic cookie jar shaped like a jolly monk, its base inscribed with the playful warning, "Thou shall not steal". I stole them often. To this day, the aroma of freshly baked chocolate chip cookies has the power to transport me back to that welcoming kitchen, evoking a sense of comfort and joy. No doubt you can recall a scent from your own past that instantly floods your senses with nostalgia and warm feelings. This remarkable ability of certain scents to profoundly influence our emotions and well-being lies at the very heart of aromatherapy – a holistic healing practice that harnesses the therapeutic power of natural plant aromas.
Aromatherapy, also known as essential oil therapy, has been used for centuries in various cultures for its purported physical and psychological benefits. In recent years, scientific research has shed light on the potential of this ancient practice, particularly in the realm of mental health.
Understanding Aromatherapy and Essential Oils
Aromatherapy involves the use of highly concentrated plant extracts called essential oils. These oils are obtained through distillation or expression processes from various parts of plants, such as flowers, leaves, bark, and roots. Each essential oil has a unique chemical composition that contributes to its distinct aroma and potential therapeutic properties.
There are three potential ways that essential oils can work their magic to influence brain function and mental state:
- Through smell - When we get a whiff of an essential oil, it triggers receptors in our nasal passages that send signals straight to the brain's limbic system - the area linked to emotions and memories. This olfactory system provides a direct hotline for scents to strongly impact our mood.
- Absorption into the brain - Some of the microscopic aroma compounds from the oils may potentially absorb through the nasal pathways and penetrate different regions of the brain itself, prompting cellular and molecular changes from the inside.
- Through the bloodstream - It's thought that some of the oil molecules can get absorbed into the bloodstream from the lungs, cross the blood-brain barrier, and then interact with specific areas of the brain that way.
So, whether it's direct nose-to-brain signaling, absorption from the nasal cavity into the brain tissue, or riding the bloodstream into the brain, essential oil aromas have multiple potential routes to influence brain activity and thus affect our emotional state. (1)
Research on Aromatherapy and Mental Health
Research shows that certain essential oil aromas can work like nature's calming therapy for the mind and body. Oils like lavender, bergamot, chamomile, and ylang-ylang seem to have the most widespread soothing effects.
When it comes to anxiety relief, studies found that inhaling lavender or bergamot oil helped people feel significantly less anxious, whether it was before a stressful medical procedure or just dealing with general angst. The aromas promoted a sense of relaxation and lowered those anxious feelings. These same oils also provide benefits for easing stress. Healthcare workers who used bergamot aromatherapy at work reported much less perceived stress and anxiety. Additionally, lavender has been shown to stabilize cortisol, the hormone that gets released when we're stressed.
For battling symptoms of depression and low mood, oils like bergamot, rose, and chamomile have shown promise. People who inhaled these uplifting scents or got aromatherapy massages with the oils experienced an improved emotional state and lighter mood suggesting the oils may boost "feel-good" brain neurotransmitters.
Struggling with poor sleep quality? Lavender is a time-honored sleep aid, and research confirms its sedating, sleep-promoting effects. Chamomile can also help improve sleep when used aromatically. The calming yet stimulating effects of these oils help ease you into restorative slumber. (2)
Common Essential Oils and Their Potential Benefits
It's important to note that while aromatherapy is generally considered safe when used correctly, some essential oils can cause skin irritation or allergic reactions in certain individuals. It's always recommended to dilute essential oils with a carrier oil, such as coconut oil, before topical application and to consult with a qualified aromatherapist or healthcare professional, especially if you have any underlying medical conditions or are pregnant. Keeping this in mind, the following is a list of common essential oils and their uses (3):
Lavender – helps with stress, pain, and sleep; can be used in baths, diffusers, room/body sprays, or combined with carrier oils.
Tea Tree – antiseptic, antimicrobial, antifungal; used for acne, athlete’s foot, ringworm.
- Should not be diffused around children or pets.
Frankincense – anti-inflammatory, improves mood, aids sleep; used aromatically or in skin creams.
Peppermint – anti-inflammatory, antifungal, antimicrobial; eases headaches and fatigue; supports digestion, memory, and mood.
Eucalyptus – opens nasal passages, relieves pain; should be diluted before topical use.
Lemon – reduces anxiety, depression, pain, and nausea; antibacterial properties; may improve cognitive function in Alzheimer’s patients.
Lemongrass – relieves stress, anxiety, depression; antibacterial for wounds; may help reduce blood sugar.
Orange – kills bacteria; reduces anxiety and pain; can be used as a natural cleaner.
Rosemary – improves brain function and hair growth; reduces pain, stress, and inflammation.
- Should avoid if pregnant or have epilepsy/high blood pressure.
Bergamot - reduces anxiety, lifts mood, lowers blood pressure.
Cedarwood – antioxidant and antibacterial; popular insect repellent; helps with sleep and anxiety.
Incorporating Aromatherapy into Daily Life
Understanding the powerful connection between scents and our emotions shows us the magic behind aromatherapy. As we've seen, essential oils can influence our mood, help manage stress, and even aid in better sleep, making them valuable tools in our wellness toolkit. The following are practical and simple ways to enjoy the effects of aromatherapy in our daily lives.
- Diffusing Essential Oils: Invest in an essential oil diffuser and use it to disperse your favorite scents throughout your home or workspace.
- Aromatic Bath or Shower: Enhance your bathing experience by adding a few drops of essential oil to your bathwater or shower. You can also place a few drops of oil on a washcloth and hang it in your shower for a similar effect.
- Scented Sachets or Potpourri: Create your own scented sachets or potpourri by filling small pouches or bowls with dried flowers, herbs, or potpourri mixtures infused with essential oils. Place these in your drawers, closets, or around your home to enjoy subtle, long-lasting fragrance.
- Aromatherapy Jewelry: Wear jewelry designed for aromatherapy, such as necklaces or bracelets with porous stones or pads that can hold essential oils.
- Scented Laundry: Add a few drops of essential oil to wool dryer balls before tossing them in the dryer. Lavender, cedarwood, or bergamot are excellent choices.
In our stress-filled modern lives, nurturing mental health is paramount. Aromatherapy emerges as a powerful, natural complement to traditional approaches, leveraging the profound link between scent and the brain's emotional processing. As integrative mental health approaches expand, aromatherapy stands out as an accessible, evidence-based therapy that harmonizes mind, body, and spirit. By harnessing the simplicity of essential oil aromas, we tap into nature's restorative power in a grounding way that elevates overall wellbeing. So, whether it's the scent of lavender calming your nerves or the aroma of chocolate chip cookies whisking you back to childhood bliss, aromatherapy invites us all to follow our noses to a sweeter, more balanced life – no sneaky cookie-snatching required!
(3) 11 Essential Oils: Their Benefits and How To Use Them (clevelandclinic.org)