Using Aromatherapy for Self-Care

Recently, while doing some shopping, I suddenly caught a whiff of someone’s cologne, and BAM. I was back in college, laying on the grass with my boyfriend in City Hall Park in Burlington, Vermont. Most of us have had similar experiences. We catch a scent of vanilla and we’re back in our grandmother’s kitchen at the holidays or just suddenly feel very warm, cozy, and cared for. A hint of cow manure on the road can bring back happy childhood memories of visiting a local farm to see baby calves or take pony rides. The smell of institutional cleanser brings back reminders of a loved one’s stay in hospital.

Memory and scent are inextricably linked. Frequently, we don’t realize the powerful role scent plays in our lives until we are smacked in the nose (and heart) by it. Research has shown that our sense of smell plays a strong role in memory. We often go through our days somewhat passively, experiencing scents without really thinking about them, enjoying beautiful smells that we notice, and trying to avoid the ones that are unpleasant.

But we can also utilize scent to assist with our self-care. The practice of aromatherapy uses knowledge about which types of scents have particular effects upon our brains, bodies, and mental state to improve our daily lives. 

Calming and Relaxing

One of the best-known plants for aromatherapy is lavender, used for its calming properties. According to the Cleveland Clinic, lavender can be used for stress, pain, and to improve sleep. Jasmine is a preferred scent to help people relax and unwind. Like lavender, it may also promote improved sleep. Rose is another favorite for improving mental wellbeing, as it assists in alleviating anxiety, helps with headache, and may lessen insomnia.

Memory and Focus

As we age and notice glitches in our memory and concentration, researchers are looking at whether including aromatherapy in our routine might help fight the decline. Researchers at the Univeristy of California – Irvine studied a nightly aromatherapy program to see if it could improve cognition in older adults. According to an article in Medical News Today, the UC-I researchers saw a 226% improvement on a word-recall test after six months on their program.[1] In a separate study, published in the January 2018 issue of the International Journal of Geriatric Psychiatry, 60 participants took part in olfactory training with essential oils, while the control group of 30 did daily Sudoku puzzles. At the conclusion, researchers stated that “Analyses show a significant improvement of olfactory function for participants in the OT (olfactory training) group and improved verbal function and subjective well-being. In addition, results indicated a decrease of depressive symptoms.”[2] 

The Irvine study used rose, orange, eucalyptus, lemon, peppermint, rosemary, and lavender—one scent for each night of the week. 

While not every person will be affected in the same way or to the same degree by aromatherapy, it may be worth trying a simple routine to see if it helps mood, sleep, or memory.

Ways to Use Aromatherapy

Two caveats to consider before you begin experimenting. If you have any health condition, always speak to your physician first to make sure that aromatherapy is not contraindicated. Another caution: Many aromatherapy oils can be quite strong and should not be used directly on the body. Read any caution statements on the product regarding whether the essential oil needs to be diluted or only used in a specific manner.

Many grocery and drug stores carry aromatherapy supplies these days. A simple way to try aromatherapy is to purchase a pure oil that is not diluted by any other fillers. Oils packaged in dark glass bottles will be less subject to being broken down by ultraviolet light, rendering them less potent. Then simply tap a few drops of the oil into an electronic diffuser, as instructed, so you can inhale the scent. Another option is to use a reed diffuser set, putting the essential oil into the receptacle, and letting the scent travel up the reeds to be dispersed more gently into the air. A very easy diffuser DIY would be to sprinkle a drop or two of oil on a piece of cotton wool or a cotton bud and place it on a saucer, and then relax nearby.

Aromatherapy Gardens

You can also turn your garden into an aromatherapy center for the family to enjoy. If you’ve ever passed a field of lavender as a breeze kicks up, you have enjoyed a bit of natural aromatherapy. Every summer, my front garden is an endless source of relaxation and good vibes for me when the breeze blows and I can literally “smell the roses.” 

Researching the variety of flowers and herbs with useful properties can help you decide what to plant or which oils to use. You can even create a scent garden to stroll through, where your fingertips or legs can touch the plants as you pass by, releasing their fragrance and relieving stress.

The library has many books to help you learn more about aromatherapy. 

Essential Oils Natural Remedies: The Complete A-Z Reference of Essential Oils for Health and Healing by Althea Press. “With over 100 recipes for natural alternatives to traditional medicine, Essential Oils Natural Remedies provides a comprehensive reference to herbal healing….”

Aromatherapy: Harness the Power of Essential Oils to Relax, Restore, and Revitalize by Louise Robinson. “Make aromatherapy an indispensable part of your everyday self-care routine with this comprehensive holistic healing guide.”

Everyday Essential Oils: 300 Brilliant Reasons to Use Essential Oils Every Day by Danièle Festy

“Everyday Essential Oils focuses on six indispensable essential oils and their multiple uses and powers: tea tree, lemon, lavender, peppermint, rosemary cineole, and damask rose. This book shows readers how to maximize the powerful properties of these oils and use them in everyday life….”

Essential Oils and Aromatherapy for Dummies by Kathi Keville

“Reduce anxiety, manage pain, improve sleep, and more with the healing power of aromatherapy and essential oils.”

Moodtopia: Tame Your Moods, De-Stress, and Find Balance Using Herbal Remedies, Aromatherapy, and More by Sara-Chana Silverstein

“A popular herbalist's remedies and prescriptive program for emotional balance and overall health, using natural solutions such as essential oils, aromatherapy, and more.”

The Aromatherapy Garden: Growing Fragrant Plants for Happiness and Well-Being by Kathi Keville

“Immerse yourself in the healing power of fragrance. Plant aromas affect our brains in surprising and healthful ways, and adding potent botanicals to your gardens can create a restorative haven.”

- by Jeanne, Twin Rivers Branch

[1]https://www.medicalnewstoday.com/articles/can-using-aromatherapy-oils-every-night-help-improve-memory. Retrieved December 4, 2023.

[2]https://pubmed.ncbi.nlm.nih.gov/28429377/. Retrieved December 4, 2023.