Aromatherapy uses plant oils for a variety of purposes, including helping people relax and reduce stress. It is a complementary and alternative medicine (CAM) practice.
When you inhale the vapors from essential oils, their molecules move through your nose’s olfactory system and into your brain. From there, they signal your body to produce certain hormones.
Anxiety
Feeling anxious from time to time is a normal human response to stress or perceived danger. But when feelings of unease and apprehension persist, they can become disabling and cause anxiety disorder.
Aromatherapy may help relieve symptoms of anxiety by promoting relaxation and relieving stress. There is scientific evidence that certain essential oils, such as lavender and chamomile, may have anxiety-relieving properties. In addition, aromatherapy may be used with other techniques, such as deep breathing and mindfulness meditation, to reduce anxiety.
Research studies have reported that aromatherapy can reduce the levels of state and trait anxiety in patients with hemodialysis [12], cancer treatment, rheumatoid arthritis, and dental procedures. Inhalation aromatherapy is the most common mode of aromatherapy in these studies and has been administered through infused cotton gauze/nasal inhaler/aromastick, aromatherapy patches and room diffusion. Quantitative and qualitative measurements include validated questionnaires and physiological measures including heart rate and salivary cortisol. All studies included a control group and were published between 2000 and 2021.
Depression
Depression is a serious mental illness that can be treated with various medications and non-pharmacological interventions such as cognitive behavioral therapy, physical activity, naturopathic therapies and aromatherapy. However, pharmacological treatment can cause side effects such as stomach upsets and increased blood pressure. Several studies have shown that non-pharmacological treatments can reduce depression symptoms such as anxiety and sleep disorders.
The studies that were included in the analysis were randomized controlled trials and used two administration methods: inhalation aromatherapy (5 studies) and massage aromatherapy (7 studies). Seven of 12 studies showed that aromatherapy reduced depressive symptoms.
Some essential oils, including yuzu and lavender, may help alleviate depression symptoms. But you should always discuss the use of essential oils with your doctor and a trained aromatherapist before trying them. Remember, they should never be used as a replacement for prescription antidepressants. Instead, they can be a great complement to your current depression treatment plan.
Stress
Stress is a natural human reaction to change, challenge or threat. It’s a normal part of life, and in short bursts it can be helpful, such as when you need to work extra hard for an exam or get ready for a big presentation at work. But when stress happens over a long period of time, it can affect your health in negative ways.
There are three types of stress: distress, episodic acute and chronic. Distress is unpleasant, and it’s often associated with feelings of worry and tension. Episodic acute stress is more of a rollercoaster, and it can be triggered by things like illness or job loss. Chronic stress is long-lasting, and it’s linked to high blood pressure and a weakened immune system.
The aim of this systematic review was to examine the effects of inhalation aromatherapy on levels of stress and anxiety in clinical settings. A search strategy was developed and 76 studies were reviewed including fifty RCTs as well as single and double blind pilot clinical studies.
Sleep
Sleep is a critical factor in good health and it can be difficult to fall asleep, stay asleep, or feel rested through the night. Aromatherapy can help ease the symptoms of insomnia, and there are specific scents that may promote relaxation and encourage sound sleep.
Aromatherapy involves inhaling, massaging, or bathing with highly concentrated plant oils that are extracted from flowers, leaves, roots, or bark. It is a natural alternative to drugs in treating various psychological and physical conditions, including stress, anxiety, depression, insomnia, pain, fatigue, headaches, and high blood pressure.
Studies have shown that aromatherapy can improve sleep quality and reduce anxiety. Try putting a few drops of a relaxing essential oil in your diffuser before bed or rubbing a few drops on the back of your neck or shoulders right before bed. The fragrance of the oil will help signal to your brain that it is time for sleep. Using scents like marjoram (Origanum majorana) or roman chamomile can help reduce anxiety, and neroli can encourage sleep.
