Mental Health & Essential Oils Guide
Essential oils have become a mainstream practice for overall wellness accepted by a growing number of people. You may have experienced their use during a massage or in the scent of your favorite body scrub. A limited amount of research suggests that some oils can provide benefits to emotional well-being and mental health.
While using essential oils is not a replacement for therapy or other treatments carried out by a professional, they can be a powerful complement to other strategies for supporting overall health. In this essential oils guide, we'll discuss how to safely use essential oils to support your mental well-being without causing harm to yourself or those around you.
Essential oils guide
Essential oil uses
Studies have shown mixed results regarding the effectiveness of essential oils. According to the Cleveland Clinic, there is some proof that essential oil blends may help to improve sleep, reduce anxiety, kill bacteria and fungi, ease headaches, support nervous system function, and help in soothing nausea.
A study on the effect of aromatherapy on anxiety revealed that participants who inhaled rose water oil each day for four weeks saw a significant decrease in their anxiety levels. Much of the proof regarding the efficacy of essential oils is anecdotal, however. Many people use essential oils to promote relaxation in massage therapy, aid sleep, lift their mood, avoid getting sick, or enjoy a refreshing scent.
5 things to know about therapeutic essential oils and oil blends
There can be a bit of a learning curve when it comes to getting the most out of your essential oil use. By following a basic essential oil guide, you can take advantage of the benefits that they offer. If you're thinking about incorporating essential oils into your life, consider the following facts:
1. Understand their history in traditional medicine
As early as 4500 BC, ancient Egyptians used aromatic oils in their ointments and cosmetics. By 2000 BC, traditional Indian and Chinese medicines included aromatic oils as a common method to enhance the healing process. Oils began to be distilled into concentrated essential oils by the 11th century.
2. Use essential oils with caution
Since essential oils are extremely concentrated forms of plants, it can be important to be cautious of how you use these oils. Some people may experience irritation or allergic reactions when they're exposed to essential oils.
Essential oils can irritate the skin and mucous membranes, so it's important to dilute essential oils before using. Exposure to direct sunlight after applying certain photosensitive oils can also cause skin irritation and sensitivity.
A few of the oils most likely to cause irritation include oregano oil, jasmine oil, lemongrass oil, and chamomile oil. Ingesting essential oils and applying them directly to your skin is considered unsafe, and if used incorrectly, they can do more harm than good.
Essential oils are typically not recommended for use around pregnant women, especially if they are breastfeeding, as well as children under the age of 3. In addition, most essential oils are toxic to pets. You may need to consider diffusing these oils in an area away from your pets and keeping your diffuser somewhere high enough that they can't knock it down.
3. Consider the source and consult a qualified aromatherapist
As essential oils have gained popularity, the number of companies selling them has also grown. Not all oils are created equally, and essential oil production is not monitored by any government agency. John Hopkins Medicine suggests a few factors to consider when deciding what company to purchase essential oils from:
- Ensure the company has been around for a few years and has a well-established reputation.
- Each oil's label should include the Latin name of the plant and where it was grown, as well as information about any added ingredients.
- Oils should be packaged in dark-colored glass containers to ensure their quality.
- Bottles should contain one essential oil in its purest form with no added fragrances or chemicals.
- Can you tell me about your training?
- What association are you a member of?
- Have you worked with people who had similar goals as mine before?
- How long have you been an aromatherapist?
- What services do you provide?
- Do you carry insurance for your practice?
How potential aromatherapists answer can tell you more about their professional background and beliefs so you can ensure you're working with someone you trust.
4. Learn the properties that make them effective for different uses
While hundreds of essential oils are available for purchase, a select few have been studied for their benefits. These oils tend to be used more often, particularly for certain physical or mental health concerns. You may recognize some of these more popular essential oils:
- Lavender: This scent is known for its calming characteristics. Lavender essential oil blends can reduce stress and pain, support relaxation and contribute to improved sleep. This oil is also a great remedy for sensitive skin.
- Peppermint: Peppermint essential oil may be helpful in treating symptoms of IBS in adults and reducing tension headaches. It has great diuretic and anti inflammatory properties which are supportive if people struggle with water retention. Also, it contains antioxidant properties that safeguard the mucous membrane to help prevent congestion.
- Citrus: Citrus oils such as lemon and orange are often used to lift the spirit of a space or provide a clean scent to the air.
- Tea tree: Tea tree oil is known for its antiseptic, antifungal, and antimicrobial properties. Research has shown it to be effective in treating acne, dandruff, lice, and athlete's foot.
Other essential oils you may be familiar with include eucalyptus, clary sage, rosemary, and rose oil. The best essential oils are those that can help provide you with the benefits you're seeking. Therefore, each person may prefer to use a different oil depending on their needs.
5. Apply or use oils as suggested
Essential oils should have a label on the container that describes how to use them. It can be important to follow these directions closely. The Children's Hospital of Philadelphia recommends a few safe and effective ways to practice aromatherapy:
- Mix an oil with a tablespoon of milk or baking soda, then add the mixture to your bath of hot water for a relaxing self-care routine.
- Create personal inhalers using oils, which allow you to remove the top and smell an oil as needed.
- Combine two ounces of witch hazel with a few drops of essential oil to create household cleaners in the form of an aromatherapy spray.
- Enjoy an aromatherapy massage by mixing two drops of oil with an ounce of carrier oil. Carrier oils include sweet almond oil, coconut oil, or unscented massage oil.
If you choose to diffuse essential oils, place the diffuser in a well-ventilated area and consider diffusing for a maximum of 30 minutes. If you don't have a diffuser, you can put some on a cotton ball and place it somewhere in the house.
Essential oils for mental health
A systematic review published in 2020 explored the biological activities of essential oils and their potential effects on mental health. The review found that many essential oils have anxiolytic (anti-anxiety), sedative, antidepressant, and neuroprotective properties.
Some popular essential oils for mental health include:
- Lavender: Lavender is used in many personal care products, such as lotion, soap, and bath bombs. Known for the relaxing effect it has on the body, lavender essential oil can help reduce anxiety and promote better sleep.
- Cedarwood: With its grounding and anxiolytic properties, cedarwood oil may be helpful for managing symptoms of anxiety and promoting relaxation.
- Cinnamon bark: This warm and spicy oil contains antioxidant and anti-inflammatory properties that can support your body's response to stress. It is also said to improve cognitive function and mood.
- Bergamot: This citrus oil is known for its uplifting properties and can help improve mood, reduce stress and anxiety, and promote better sleep.
Plant-based products, like essential oils, can offer a holistic approach to managing mental health. However, excessive use of essential oils or direct application to the skin can have negative effects. It is important always to dilute essential oils in a carrier oil like grapeseed oil before applying them to the skin. Remember, one drop of essential oil goes a long way, so use them sparingly and as intended.
Online therapy for mental health concerns
Takeaway
Is it safe to use essential oils like tea tree oil & lavender?
It is important to use essential oils like lavender and tea tree oil properly and carefully to ensure safety. Be sure to pay attention to the recommended application method, as certain essential oils may be safe for aromatherapy or topical use, but ingesting these oils internally can be dangerous. Talk to your healthcare provider to learn more about essential oil safety, especially if you have existing medical conditions.
Lavender essential oil is often used to support relaxation, reduce stress, and improve sleep. Tea tree oil is often used for things like acne, insect bites, and athlete’s foot.
How do essential oil guides recommend eucalyptus oil?
Some guides may recommend using eucalyptus oil with a carrier oil to massage the skin, adding it to a diffuser, or putting a couple of drops in the shower. Beyond relieving stress, some people suggest using eucalyptus oil for issues with the respiratory tract, such as to relieve congestion.
What role does eucalyptus play in aromatherapy for stress relief?
Some people may find that eucalyptus can help to relieve pain, which may be especially helpful in reducing stress for individuals experiencing chronic pain.
Which essential oils are used for what?
A wide variety of essential oils are available and may claim to offer many benefits, but below are some of the most common oils and how they may be used:
- Lavender oil for supporting relaxation, promoting restful sleep, and calming the nervous system
- Citrus essential oils, such as lemon and grapefruit, for providing a clean scent and boosting energy levels
- Peppermint oil for relieving symptoms of digestive system issues such as IBS and helping to ease headaches
Other common essential oils include ylang ylang, rose geranium, and eucalyptus.
How can I find an essential oils guide?
When choosing essential oils, it can be important to research the company you are considering purchasing from, carefully read the labels and pay attention to any added ingredients, and ensure the bottles are packaged appropriately. You can also consult with a qualified aromatherapist as well as with a healthcare professional.
What are the best essential oils for beginners?
Different essential oils may be better for different people and their concerns, but starting with some of the more common essential oils may be helpful, such as lavender, tea tree, eucalyptus, citrus, and peppermint.
What essential oils shouldn't be mixed?
If mixing together essential oils, it can be important to consult with a qualified aromatherapist and your healthcare provider to determine what to avoid. It is often recommended to avoid combining citrus oils with other topical oils, and to use extra caution if using oils such as clove or oregano.
What is the best ratio for essential oils?
The appropriate ratio for essential oils can depend on the individual and the intended use, but a dilution of about 1-3% is often recommended when starting with undiluted essential oils.
Can too much essential oil be harmful?
Yes, using too much essential oil in topical applications can cause adverse skin reactions, such as dry skin, redness, sensitivity, and rashes. With some essential oils, it may also be recommended to avoid sunlight after application, so it can be important to pay attention to guidelines and avoid exposure as directed.
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