Aromatherapy, also known as essential oil therapy, has become increasingly popular in recent years as an effective way to relieve stress, headaches, nausea, and other ailments.
However, research is still ongoing into how effective aromatherapy is at relieving stress and anxiety. Either way, if you understand the risks and use it correctly, aromatherapy may be worth a try.
Does aromatherapy work?
Aromatherapy may help relieve stress, but research has been mixed and more specific research is needed, says Stacey Stevenson, PhD, DC, CNS, director of functional medicine at the Cancer Treatment Centers of America.
- A small 2013 study found that nurses who pinned a vial of 3 percent lavender essential oil to the front of their clothing reported fewer stress symptoms over a three- to four-day period than a control group.
- Another small 2016 study found that patients undergoing open-heart surgery who inhaled two drops of lavender essential oil in distilled water for 20 minutes felt more content and had lower levels of the stress hormone cortisol.
- But not all research is consistent: A 2015 study found that while aromatherapy had no effect on stress, the anticipation of receiving aromatherapy reduced stress, whether or not participants actually received it.
In addition to relieving stress, research has shown that aromatherapy can also be effective in treating the following conditions:
However, it is important to note that not all of aromatherapy’s advertised benefits have been substantiated, and there is a lack of evidence for claims that aromatherapy can treat heart disease or Alzheimer’s disease.
How to use aromatherapy
There are several ways to practice aromatherapy, such as lighting candles, using an essential oil diffuser, or receiving a massage with essential oils.
Here are some of the most common ways to use essential oils for aromatherapy:
- Diffuse essential oils. Diffusers vaporize essential oils into the air, spreading the scent throughout a room. Diffusers come in a variety of sizes and models, but they generally recommend diluting the oil with a few drops of water before diffusing. You can do this with any type of essential oil, says Elizabeth Trattner, AP, DOM, a doctor of Chinese and integrative medicine in private practice. But the most common are lavender, eucalyptus, and peppermint.
- Inhale the aroma from the bottle. This method is super easy: Just open a bottle of essential oil and inhale the scent, says Stevenson. Some essential oils, like tea tree oil, ginger, and frankincense, can be quite strong, so if you’re sensitive to strong scents, this method might not be for you.
- Apply essential oils topically. You can also apply essential oils directly to your skin, but there are a few things to keep in mind when using this method. First, essential oils are highly concentrated and should always be diluted with a carrier oil, such as coconut oil or jojoba oil, to avoid skin irritation. Second, some people can have allergic reactions to essential oils, so if you experience symptoms like hives, redness, or itching after using essential oils topically, see a doctor.
Other methods include lighting essential oil candles, getting an essential oil massage, or adding a few drops to your bath.
Stevenson doesn’t recommend ingesting some essential oils, as some can be dangerous if ingested.
The risks of aromatherapy
Aromatherapy is a relatively safe way to relieve stress, Stevenson says, but some people, including children, pregnant women and pets, are at higher risk for complications.
For example, peppermint oil should not be used in children under 30 months of age as it may increase the risk of seizures.
Some oils can be harmful to pets, depending on their size and the concentration of oil you use. For example, tea tree oil is toxic to both cats and dogs. So when diffusing essential oils, keep them out of reach of animals and don’t apply them topically to pets.
While some essential oils are considered safe for use during pregnancy, such as lavender and ginger, others, such as clary sage and peppermint, can be harmful. Pregnant people should always consult with their doctor before using essential oils.
Finally, whether you inhale essential oils directly or use a diffuser, they can aggravate allergies or stuffy noses, so discontinue use if symptoms worsen.
Insider’s View
Aromatherapy can potentially help with a variety of ailments, from stress and anxiety to headaches and nausea.
And apart from certain groups, such as young children and pregnant women, aromatherapy is relatively safe to try, regardless of whether it has strong scientific backing.
“We don’t know for sure if these effects are primarily placebo,” Stevenson says, “but does that matter? If they are effective, it might be worth using.”
Aromatherapy can be used by diffusing essential oils, lighting candles, or applying essential oils directly to the skin.
However, be aware that oils may need to be diluted in certain cases, such as when applied topically. Some oils can be quite potent and may cause irritation if not diluted.
