Aromatherapy: Exploring The Therapeutic Effects Of Essential Oils
Note: Essential oils and aromatherapy are alternative medical practices that may be ineffective. These practices may require further research to be considered evidence-based. For this reason, consult your medical provider before using any alternative medicine. In addition, know that essential oils are not a replacement for professional mental healthcare from a therapist or psychiatrist.
The use of an essential oil to manage anxiety and depression
Essential oils may also have anti-inflammatory and antibacterial properties that can aid in treating or preventing illnesses. Understanding the comprehensive effects of essential oils may help you make an informed decision about the type of care you'd like to receive in coping with a mental health condition or challenging symptoms.
What is aromatherapy?
Aromatic oils have been used by humans for thousands of years. The name aromatherapy combines the word aroma, which means fragrance or smell, with the word therapy. Thus, aromatherapy is fragrance therapy. However, the benefits of aromatherapy may go beyond pleasant smells. The effects can also be physiological, as the active compounds in plants are extracted into oils and absorbed through the respiratory system or skin.
Tea tree, coconut, and other popular essential oil choices
Essential oils, sometimes called volatile oils, are extracted from plants and can have various benefits. These oils can be sourced from the flowers, bark, roots, fruits, and other parts of a plant. Popular oils include lemon, lavender, tea tree, coconut, and peppermint oil. After extraction, the oils can be added to a carrier oil like coconut or jojoba oil for topical application or concentrated for safe inhalation.
Therapeutic effects of essential oils
One systematic review of the benefits of aromatherapy concluded that aromatherapy could be a non-invasive and natural way to improve mental health. Specifically, aromatherapy may be an effective alternative therapy or complementary therapy for managing mental health conditions like anxiety and depression alongside traditional therapy. Researchers have also found that aromatherapy could benefit clients experiencing physical medical conditions. However, consult your doctor before trying these treatments, as this method may not treat certain conditions.
Who can benefit from aromatherapy?
Aromatherapy may be beneficial for managing the symptoms of the following conditions:
- Anxiety
- Depression
- Insomnia
- Muscle tension
- Headaches
- Indigestion
- Joint pain
- Injury
Aromatherapy can help prevent anxiety and depression
This form of treatment can be an effective stress management tool to improve mental health and prevent symptoms of anxiety and depression. Stress relief from aromatherapy may also rejuvenate the body and aid in recovery from physical injuries or illness.
Aromatherapy benefits for middle-aged and elderly persons
A 2022 study on the benefits of aromatherapy for middle-aged and elderly patients found that aromatherapy was a natural preventative therapy that could aid in cognitive function and help clients with pain management. The benefits of aromatherapy for relieving stress and keeping blood pressure low may help people live longer, healthier, and happier lives.
Improving mental health: How does aromatherapy work?
Aromatherapy can be administered independently at home or by an aromatherapist, massage therapist, or medical professional. Methods of use may include inhaling, smelling, bathing in, or topically applying body oils. Aromatherapy alone is often not enough to treat mental health conditions, but when combined with other therapeutic interventions, it can be an effective complementary treatment.
When essential oils are inhaled or applied topically, the natural compounds found in plants can incite the brain to produce chemicals like serotonin and endorphins that may cause you to relax and feel optimistic. Essential oils can have stimulating, calming, or euphoric effects. In addition, aromatherapy for relaxation can cause the nervous system to relax, reducing the effects of stress on the body and mind.
What are the types of aromatherapies?
Types of aromatherapies may include the following:
- Cosmetic Aromatherapy: Essential oils can be used for cleansing or moisturizing the skin, body, face, and hair.
- Massage Aromatherapy: Essential oils applied to the skin can enhance the benefits of massage therapy.
- Medical Aromatherapy: Aromatherapy can be a complementary treatment in medical settings.
- Olfactory Aromatherapy: Scents may tap into memories during talk therapy or provide relaxation.
- Psycho-aromatherapy: Psycho-aromatherapy focuses on the psychological effects of essential oils and fragrances.
What are the therapeutic benefits of essential oils?
Essential oils sometimes have therapeutic benefits. One study published in the National Library of Medicine found that essential oils could treat certain types of cancer by preventing inflammation in the body. Below are a few other examples of ways essential oils may offer treatment:
- Boosting the immune system
- Managing stress
- Easing muscle tension
- Calming agitation
- Treating anxiety attacks
- Alleviating fatigue
- Aiding with sleep
- Improving cognitive function
- Managing chronic pain
- Reducing inflammation
What are the most popular essential oils?
There are several essential oils you can choose from. Selecting the right essential oil may help you enjoy the maximum therapeutic effects. For example, certain essential oils may be calming, while others can be invigorating. Below are a few examples to try.
Lemon oil
Lemon oil is used for its brightening effects on dull skin as well as its stimulating odor. It has astringent and cleansing properties that may boost the immune system. Potential benefits include mood improvement and nausea prevention.
Sage
Sage is an antimicrobial plant that can ease tension and muscle cramps, improve skin dryness, and balance cortisol levels.
Eucalyptus
Eucalyptus may have positive effects on the nervous and respiratory systems. It can be used to treat headaches and neuralgia. It is also known to boost the immune system against disease, ease muscle pains, treat skin conditions, and reduce symptoms of respiratory illnesses.
Lavender
Lavender is one of the most popular essential oils because of its relaxing properties. Lavender oil is often used during massage therapy and can effectively treat insomnia. Its smell may be relaxing, and the oil itself has antibacterial properties and benefits for wound treatment.
Peppermint oil
Peppermint oil is another popular essential oil. The menthol found in mint plants can have a cooling effect on the skin and reduce nausea. One of the most well-known benefits of peppermint oil is its ability to aid digestion and calm stomach pain.
Chamomile
Chamomile is a fragrant white and yellow flower that can have calming effects. It is often used for sleep and relaxation. Chamomile essential oils can have therapeutic benefits for insomnia, muscle tension, and chronic pain. In addition, you can drink chamomile tea for further support in calming or getting sleepy.
Rosemary oil
Rosemary oil has a multitude of therapeutic benefits for the skin, hair, liver, digestive system, and cardiovascular system. Rosemary may help control blood pressure and improve cognitive function for some individuals with dementia.
Tea tree
Tea tree essential oil is often used cosmetically because of its antibacterial and antifungal properties that can be used to treat dandruff, oily skin, insect bites, and cold sores. Tea tree oil can quickly relieve some skin conditions and benefit the respiratory system.
Possible side effects: How to use essential oils safely
Applying essential oils safely can be crucial to ensure a positive experience with this treatment. Allergies, for instance, are a top concern when using essential oils. Avoid any oils containing known allergens. If you are unsure whether you are allergic to an essential oil, a spot test is recommended. You can apply a small amount of the essential oil to your hand and wait an hour to see if you notice any adverse effects, such as redness, swelling, or itching.
Possible side effects of essential oils
- Rashes
- Coughing
- Nose irritation
- Shallow breathing
Sourcing high-quality essential oils may also be valuable. Some companies sell fake essential oils that contain artificial fragrances. These lack the benefits of natural essential oils and could have adverse health effects, such as disruptions to the endocrine system. Real essential oils are 100% natural and have minimal risks when used correctly. However, consult a doctor before using any alternative medical treatments like aromatherapy.
Treatments aside from the therapeutic effects of essential oils
You can use essential oils at home, at an aromatherapy office, at a massage therapist's office, or at a spa. When using essential oils at home, working with an experienced talk therapist for additional support can also be beneficial. Aromatherapy alone may not be enough to treat depression or anxiety, but when combined with the support of an experienced therapist, it can be a beneficial treatment tool.
Some clients face obstacles like transportation or cost that could prevent them from seeking therapeutic treatments. Online therapy through a platform like BetterHelp may help clients overcome these treatment barriers by allowing clients to speak to a mental health professional by phone, tablet, or computer. In addition, platforms can allow clients to choose between phone, video, or chat sessions, giving them control over how they receive support.
Effectiveness of online therapy for mental health concerns
The benefits of online talk therapy vs. in-person sessions have been researched since the first cyber-therapy sessions in the 1990s. The current evidence shows that internet-based therapy can be as beneficial as traditional therapy and could be more accessible for many clients. According to a study by the National Center For Health Research, there is no difference between online therapy vs. in-person therapy regarding client satisfaction when treating symptoms of anxiety and depression.
Takeaway
You can use aromatherapy at home or with the help of a professional in a spa setting or a therapist's office. Researching the effects of different essential oils can help you determine which oil is the best for you. However, consult your doctor before starting aromatherapy. In addition, consider contacting a licensed therapist for more personalized mental health support. You do not have to have a diagnosis to reach out for guidance.
Frequently asked questions
Is aromatherapy a massage?
Aromatherapy massage is a popular, holistic technique in which a massage therapist applies essential oils to the skin or diffuses them into the air. When the oils are inhaled and absorbed through the skin, they stimulate the olfactory system (smell), which influences the limbic system (the brain region responsible for memory and emotions). Different types of oils have different applications. For example, lavender is often used for relaxation, and citrus oils like lemon and orange are used to boost energy.
How do you perform aromatherapy?
The National Association for Holistic Aromatherapy suggests using a carrier oil to blend with the essential oils if you apply them to the body or face. Vegetable oils like sunflower, grapeseed, jojoba, and sweet almond (do not use bitter almond, as it is dangerous) are examples of carrier oils. You may also blend essential oils with an unscented cream-based lotion. For an aromatherapy bath, you can add the essential oils of your choice, vegetable oils, and salts. You can use essential oils and boiling water for steam inhalation or diffuse the oils into the air with an aromatherapy diffuser.
Can aromatherapy help you sleep?
Some studies suggest that aromatherapy may boost sleep quality and help treat sleep disorders, but more current research is needed to establish how and why aromatherapy works for some people.
What is aromatherapy oil good for?
Essential oil therapy can be used for a variety of purposes, for both physical and emotional well-being. The National Association for Holistic Aromatherapy offers a free booklet and brochure that outlines the therapeutic benefits of the following essential oils in more detail. These suggestions are for external use only—avoid oral ingestion or internal application such as in the nose, mouth, or other internal areas. Here are a few examples of how different oils are used for various conditions:
Lavender, chamomile, and bergamot oils are known for their calming effects and may help reduce stress and anxiety and promote relaxation.
Lavender, cedarwood, and clary sage are popular for improving sleep quality.
Citrus oils like orange, lemon, and grapefruit can boost mood and energy levels.
Peppermint, eucalyptus, and ginger oils can help alleviate headaches, muscle pain, and joint discomfort.
Rose, tea tree, and frankincense oils are sometimes used for skin issues like inflammation and acne.
Peppermint, eucalyptus, and tea tree oils can help relieve congestion associated with allergies or colds.
Thyme, oregano, and tea tree oils have antiviral and antibacterial properties that might help strengthen the immune system.
Peppermint and rosemary oils can help focus, memory, and mental clarity,
Peppermint, ginger, and fennel can help ease nausea, indigestion, and bloating.
How do you use aromatherapy at home?
You can benefit from using essential oils at home in several ways, whether for relaxation, improving mood, or addressing physical issues like headaches or skin conditions. One of the most common ways people use aromatherapy is through oil diffusers or candles. You can sniff the oils directly, add a few drops to a handkerchief, or add oils to a humidifier or boiling water for a steam treatment.
You might make a room or linen spray by mixing water with a couple of drops of oil and a teaspoon of odorless or nearly odorless alcohol (like vodka) in a spray bottle. Many people apply essential oils topically using a carrier oil or by mixing them with an unscented lotion for massage, beauty, and medicinal purposes. You can also add a few drops to your bathwater mixed with a carrier oil or bath salts to help distribute the oils evenly.
When using essential oils at home, dilute properly and do a patch test on your skin before using them topically or in the bath. Use high-quality oils for the best results. If you have any health concerns or are experiencing side effects, consult your physician before using essential oils.
Who should avoid aromatherapy?
Essential oils and aromatherapy products are typically safe for most people when used correctly. However, certain groups should avoid aromatherapy or approach with caution. These include:
Pregnant individuals: While studies on essential oils and pregnancy yield mixed results, some essential oils can lead to dangerous complications. Speak with your ob/gyn before using essential oils if you are pregnant, nursing, or trying to conceive.
People with allergies or sensitive skin: Essential oils are often potent and can cause allergic reactions or skin irritation, especially when applied directly without proper dilution.
Babies and children: Children, especially babies, have delicate skin and more sensitive systems, making them more susceptible to the strong effects of essential oils.
People with respiratory issues: Certain strong-smelling essential oils can trigger asthma attacks or respiratory problems in sensitive individuals.
People with epilepsy: Some essential oils may act as stimulants and could potentially trigger seizures in individuals with epilepsy.
People with high blood pressure: Some essential oils are thought to raise blood pressure or interact with medications used to treat hypertension.
People taking certain medications: Aromatherapy can interact with certain medications, especially those for blood pressure, anticoagulants, or medications metabolized by the liver.
People with hormone-sensitive conditions: Certain essential oils, like lavender and tea tree oils, have hormone-like effects and may act as endocrine disrupters (EDCs).
Additionally, many essential oils and aromatic plants can be toxic to pets, particularly cats and dogs, due to their inability to metabolize certain compounds found in essential oils. Tea tree, citrus, wintergreen, peppermint, clove oil, eucalyptus, cinnamon, and pine are just a few examples of oils that can be toxic to pets. Consult your veterinarian for a more comprehensive list.
Can aromatherapy cure?
Aromatherapy isn’t considered a "cure" for medical conditions, but aromatherapy oils can be used as a complementary or alternative medicine to support well-being and alleviate symptoms. While essential oils can relieve certain issues, they do not replace traditional medical treatments. Consult your physician to discuss whether aromatherapy is suitable for you.
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