What is aromatherapy?
Aromatherapy is a holistic treatment that involves inhaling or sniffing essential oils, which have been shown to have many health and stress-relief benefits.
Research has shown that aromatherapy actually has an effect on the brain and can change behavior. Rosemary, lavender, and the other scents listed below are some of the most popular aromatherapy scents.
In this article, we’ll explain what aromatherapy is, its benefits, and popular essential oils. Learn the benefits of each oil and find the scent that suits your aromatherapy needs. This article also covers safety precautions to keep in mind when choosing essential oils.
The effect of scent on mental health
Essential oils have been used for centuries to treat physical and mental ailments, and reported benefits include improved memory and attention, calming effects, and preventing inflammation and disease. But how does smelling something affect our mood?
More research is needed to fully understand the connection between essential oils and stress relief, but we do know that their scent activates the emotional centers of the brain. The hippocampus and amygdala, parts of the brain responsible for memory and emotion, are connected to the olfactory bulb, which controls the sense of smell.
Aromatherapy also influences hormone levels, regulates the nervous system and increases feelings of relaxation.
Essential oils can be smelled or absorbed through the skin by massage or by soaking in a bath. Common methods of aromatherapy include:
- Aroma sticks (also called inhalers, handheld devices that absorb oils)
- Aromatic Spritzer
- Body cream, oil, lotion
- Diffuser
- Facial steamer
- Salt (for use in the bath)
Rosemary
Rosemary is associated with feelings of satisfaction and has been shown to have a positive impact on performance and mood. Rosemary helps lower cortisol levels, relieving anxiety and stress.
Studies have shown that inhaling rosemary has pain relieving, anti-inflammatory, anticonvulsant, anti-anxiety and memory enhancing properties.
Compounds in rosemary, particularly rosmarinic acid and carnosic acid, are thought to have the potential to improve symptoms of Alzheimer’s disease, Parkinson’s disease, anxiety, depression, epilepsy, and withdrawal syndromes. Further research is needed to determine how the method of administration (such as whether these compounds are inhaled or ingested) affects their effectiveness.
The scent of rosemary creates a stimulating effect, improving central nervous system function and enhancing mental awareness. This means that rosemary aromatherapy may be a good option during the day when you want to maintain your energy levels.
lavender
The scent of lavender is said to be associated with feelings of calm, and for good reason: It may also lower blood pressure, calm the nervous system, and improve your mood.
The scent of lavender has a relaxing effect without making you feel foggy or fuzzy. Anyone suffering from stress, anxiety or depression may benefit from lavender aromatherapy.
Lavender contains a compound called linalool, which has been shown to lower blood pressure and reduce anxiety.
The scent of lavender may also help relieve pain and inflammation. In one study, people with menstrual cramps smelled lavender for 30 minutes during the first three days of their period. After two months of this, my menstrual pain subsided.
Another study found that lavender aromatherapy given during massage improved symptoms of colic in infants.
peppermint
Peppermint aromatherapy has been shown to have the following benefits:
- Improves mental function
- Helps cure coughs and colds
- Reduced stress levels
- Reduce body pain
When inhaled, peppermint can also help relieve bacterial, fungal, and viral infections.
Peppermint is used in products like mouthwash, gum, and toothpaste because it offers a sharp, fresh taste that many people enjoy. Smelling or ingesting peppermint can give you a boost of energy and can also help reduce symptoms of fatigue.
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Ylang ylang has a calming and stress-reducing effect, making it perfect for relaxing and de-stressing after a long day. Inhaling ylang ylang can actually slow down your breathing and heart rate, which may help those in shock or who have experienced trauma.
Research has shown that using ylang ylang in aromatherapy may help improve anxiety, depression, and high blood pressure.
One study found that participants who inhaled ylang ylang or applied it topically to the skin felt increased self-esteem. Ylang-ylang aromatherapy has been used to relieve anxiety, boost self-esteem, and lower blood pressure in postmenopausal women.
Ylang ylang works to enhance mood by improving levels of serotonin in the body, a neurotransmitter responsible for mood regulation, cognition, learning, and other functions.
lemon
Studies suggest that lemon oil may have antidepressant properties, making it great for relieving stress and improving your mood.
Lemon oil has also been linked to improved mental and physical task performance and increased heart rate, and many people find that the scent of lemon oil makes them feel more energized and “more active.”
Inhaling lemon oil may help relieve respiratory infections. Additionally, one study found that lemon oil aromatherapy helped relieve nausea and vomiting during pregnancy.
frankincense
Frankincense has cognitive benefits, including improved attention, and some studies suggest that it may actually improve memory as well.
Frankincense is a good essential oil to diffuse in a room while you are studying for an exam or completing a work project.
Some studies claim that frankincense is an excellent essential oil for clearing mental clutter and helping to calm the mind, especially during meditation.
In traditional Chinese medicine, frankincense is used along with myrrh to improve blood circulation and eliminate blood stagnation. It also has an expectorant effect, This means that inhaling frankincense when you have a cold may help you cough up phlegm and mucus.
Frankincense may help clear your airways if you have asthma. Of course, it’s best to consult with your doctor before trying to treat your asthma yourself with frankincense.
Bergamot
Like lavender, bergamot essential oil also contains linalool, which may help reduce blood pressure and anxiety. Studies on the effects of mixing bergamot essential oil with other essential oils have shown the following benefits:
- Improvement of depression symptoms
- Pain relief
- Slower heart rate
- Stress reduction
In one study, participants inhaled bergamot essential oil in the waiting room of a mental health treatment center. Bergamot lowered their heart rate and blood pressure, and they reported feeling less stressed overall.
Lemongrass
Inhaling lemongrass may help lower body temperature, especially during warm weather.
Lemongrass aromatherapy may aid digestion, relieve nausea, and improve menstrual symptoms such as headaches and muscle cramps.
Lemongrass aromatherapy is often described as stimulating and invigorating, so if you’re feeling more energetic or invigorated, try diffusing some lemongrass around your home.
Lemongrass oil may help reduce anxiety: One study showed that lemongrass aromatherapy had an anti-anxiety effect in participants after limited use. However, more research is needed to understand whether lemongrass oil is effective in treating anxiety disorders.
Safety concerns
Many essential oils are not regulated by the Food and Drug Administration (FDA). While some essential oils may be beneficial for physical and mental health conditions, they are not a substitute for treatment by a qualified medical professional. Please take safety precautions when using essential oils.
Buy quality oils
It’s important to know about the quality of the product you’re buying. Most essential oils are sold in dark bottles, and the manufacturer should state the oil’s provenance (place of origin) on the label. Make sure the ingredients are pure, meaning the oil doesn’t contain any other types of fragrances.
Dilute the oil
Always dilute essential oils before use – for example, use 3-5 drops of oil per 1/2 cup of water in a diffuser Diffuse oils in a well-ventilated area Diffuse essential oils for approximately 30 minutes at a time, taking regular breaks.
Store your oil properly
Remember that heat, light and oxygen affect the quality of the oil. Always store oils in their original container (a bottle with a tight-fitting lid) in a cool, dark place away from direct sunlight. Keep oils out of reach of children and pets.
Consult a doctor
Before beginning aromatherapy, talk to your doctor about any existing health conditions. For example, if you already have high blood pressure, you may want to avoid stimulating oils or those that may raise your blood pressure or heart rate.
If you experience any side effects such as headache, nausea, vomiting, irregular heartbeat, or sinusitis, discontinue aromatherapy immediately and consult a physician.
Use caution when applying essential oils to your skin. Never apply essential oils directly to your skin, but dilute them with a carrier oil such as coconut oil. Ingesting (swallowing) essential oils is not recommended.
If you experience any side effects from applying essential oils topically, such as a burning skin sensation or a rash, be sure to seek medical attention immediately.
A Word from Verywell
Aromatherapy can be a fun and easy way to relieve stress. Try different scents to find which one you like best.
However, aromatherapy is typically a complementary therapy and therefore does not replace other physical or mental health treatments. Always consult with a doctor or mental health professional if you wish to treat a health condition.
