Essential oils are extracts from the leaves, seeds, flowers or roots of plants. Aromatherapy is the practice of using essential oils for medicinal purposes. Some oils are antifungal, some reduce swelling and others act as mild anesthetics. Many essential oils are used for their fragrances. You can inhale the scents of essential oils to relieve stress.
Scent and Stress Relief
According to the University of Maryland, some fragrances activate the amygdala and hippocampus, the regions of the brain that house emotion and memory. When you inhale the fragrances of essential oils, molecules trigger the limbic system in the brain, which controls blood pressure, heart rate, breathing, memory and stress levels. A scent can calm the autonomic nervous system to slow production of the stress hormone cortisol and trigger calming emotions. In addition, the action of intentionally focusing the mind on a scent can have a meditative effect, bringing your awareness into the present moment and away from worrying thoughts. The inhalation of the essential oil scents has few side effects and can help to bring calm relatively quickly.
Essential Oil Application for Stress Relief
Although the word "aromatherapy" sounds as though it applies only to inhaling the fragrances of essential oils, you can also rub the oils into your skin or ingest them by mouth. Many oils are toxic, and you should not ingest them without the guidance of a knowledgeable professional. When oils are rubbed into the skin, the body absorbs them in the same way it would any topical ointment.
For stress relief, massage can be an effective application of essential oils. For massage, create a 1 percent solution by diluting the essential oil with a carrier oil, such as avocado oil, in a ratio no stronger than one drop of essential oil to 1 tsp. of carrier oil. Or, add a few drops of essential oil to bath salts, then add them to a warm bath to receive the stress-relieving benefits of warm water, inhalation and absorption of essential oils.
Essential Oil Inhalation for Stress Relief
When you inhale an essential oil, the scent can trigger a calming reflex. Inhalation can be a fast-acting method of intake and useful for bringing relief from stress quickly. Being careful not to touch the oil, you can place a few drops on a handkerchief and then hold it under your nose. You can fill a bowl or sink with steaming water, add a few drops of oil, then bend over the bowl or sink with a towel over your head to capture the vapors. Or, use a diffuser that either disperses the scent of an essential oil through evaporation on wooden sticks or in a small bowl of water held over a candle.
Medical Benefits
Several prominent national health organizations include aromatherapy in their discussion on stress relief around serious medical conditions. The Mayo Clinic includes aromatherapy among its list of 11 alternative treatments to consider to ease the symptoms of cancer and its treatment. The National Association for Holistic Aromatherapy, or NAHA, lists essential oils as useful for treating depression, muscle tension and sleeplessness. Ylang ylang, geranium, lavender, lemon, clary sage and Roman chamomile can ease tension and help reduce stress, according to NAHA. Aromatherapy is considered a non-invasive technique, and according to the National Cancer Institute, can help with quality of life issues.
Misconceptions
True essential oils come from plant sources. Less expensive synthetic oils can imitate the qualities of essential oils, but often lack their potency. You might find synthetic fragrances in lotions, bath gels, cosmetics and candles. Although a product might claim to provide aromatherapy, it may not produce the same effects as consulting an aromatherapy professional. Clinical studies on essential oils are still few. Aromatherapy can be used as a complementary treatment for chronic stress.
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