Aromatherapy for Psychological Wellbeing

Aromatherapy is the use of plant oils to support both physical and emotional health. The oils in question are essential oils, concentrated extracts that hold the character of the plant they came from. People breathe them in, or dilute them in a carrier oil and apply them to the skin. No two oils behave the same way, and once you learn a little about what each one does, you can match them to whatever you happen to be dealing with. For someone working on personal growth, or trying to take the edge off anxiety and low mood, these oils can be a useful companion.

There are several ways to get the scent into the air or onto your body. An oil burner is the old standby: set a tealight in the base, fill the upper bowl almost to the top with water, then drop in a few drops of your chosen oil. Diffuser sticks work differently. Combine a carrier oil like almond or jojoba with a generous number of essential oil drops in a jar, then stand some long rattan sticks in the neck; the fragrance travels up the reeds and lingers for a long time. An electric diffuser skips the fuss entirely. You add oil and water, turn it on, and that's it.

You can also blend an oil into a carrier such as coconut, almond, olive or jojoba and rub it into the skin. This pairs naturally with massage, usually to relax, though some blends do the opposite and wake you up. A few drops mixed with water in a spray bottle turns into a room spray. And a handful of drops swirled into bathwater can soften muscle tension and make the whole room feel calmer.

For lifting a low mood, certain oils come up again and again. Grapefruit has a bright, tart, slightly sweet smell that sharpens attention and clears a foggy head. It's a favourite anti-depressant oil, loaded with antioxidants and valued for the lift it gives. One warning: it can interact badly with some medications, so talk to your doctor first if you're taking anything.

Jasmine is another of the big ones. Pulled from the jasmine flower, it carries a warm, floral scent and seems to settle the brain activity tied to anxiety and sadness. People reach for it when they want something uplifting.

Ylang-Ylang comes from the flowers of a tropical tree native to the Philippines, distilled into an oil with a soft, sweet smell. Aromatherapists use it to encourage feelings of gratitude, happiness and contentment. In Indonesia the flower carries romantic associations, and its petals are strewn across the bed of a newly married couple.

Clary Sage has shown up in several studies as a stress reducer. Its scent is fresh and herby, and it's reputed to ease some of the symptoms of depression. Be careful with it during pregnancy or after drinking, since it may not be safe in those situations.

Rose Geranium rounds out the list, with a soft, comforting floral note. It has been found to help steady hormone levels.

When anxiety is the problem, the roster shifts. Lavender, distilled from the flowers, is probably the best known calming oil there is. It holds more than a hundred separate properties that together slow brain activity, which helps quiet a racing mind. Odd detail worth knowing: in large doses it flips and acts as a stimulant, so go easy on it.

Bergamot smells fruity and fresh and has powerful effects against both anxiety and low mood. In one study, bergamot and diazepam (a prescription anxiety drug) both lowered corticosterone, a hormone tightly bound up with stress.

Roman Chamomile is the oil most people already know through chamomile tea. Its calming reputation goes back more than two thousand years. The scent is pleasant and a bit unusual, and it eases muscle tightness along with anxiety and stress.

Sandalwood is drawn from the heartwood of an evergreen tree and smells strongly of wood with a thread of sweetness running through it. A study found it reduced anxiety in people with terminal illness, and it doubles as a sleep aid for those who struggle with insomnia.

Tangerine is deeply soothing thanks to the aldehydes and esters it contains, and its antioxidants help take the sting out of stress.

Experiment with mixing these oils into a carrier to see what different combinations do for you. Before any oil touches your skin, test a small patch at least 48 hours ahead. That's partly to catch an allergic reaction and partly to confirm the dilution is right. Many essential oils irritate skin if applied neat, and they can harm the eyes, so wash your hands with soap and water after handling them.

Aromatherapy won't cure anxiety or depression on its own, and it shouldn't be treated as a standalone remedy. What it can do is set a mood that makes personal growth easier to reach for. It's simple enough that a complete beginner can get going right away, and it can genuinely nudge your sense of wellbeing in a better direction. - Iman Mohiki