What Can Aromatherapy Do for You?
A change in the scent of your office or home can make a difference to your well-being.
By Cass Fava
Aromatherapy is the practice of using natural plant essences for therapeutic purposes and has a rich history dating back nearly 6,000 years (i). Often thought of as “healing by scent,” aromatherapy is commonly used as a complementary or alternative medicine; meaning it is used in place of, or with, traditional medicine (ii). This integrative approach focuses on treating the “whole person” rather than just one body system (iii).
While our sense of smell is not as acute as some animals’, it is far stronger than most people realize. Scents can instantly trigger emotional responses, especially when linked to memories. This emotional connection can have a profound impact on both our mental and physical well-being. While a generic pleasant aroma can promote a sense of calm, if it is tied to a positive personal memory, it can induce slower, deeper breathing and even reduce inflammation in the body. Conversely, smells linked to personal trauma can have the opposite effect, inducing discomfort or stress in some individuals (iv).
Aromatherapy has also shown potential in managing certain types of pain when combined with standard therapies (v). From chronic joint pain to menstrual and post-operative pain, as well as pediatric pain, aromatherapy has shown promising results in reducing the need for more traditional types of pain management strategies. Lavender oil, in particular, has shown promising results in these situations.
Aromatherapy uses essential oils, which are highly concentrated extracts from various plant parts like flowers, leaves, stalks, fruits, roots, and even distilled from resins (v). Due to lack of regulation by government agencies, it’s crucial to exercise caution when selecting and purchasing essential oils. Ensure you review the label for information on purity, opt for oils in dark-colored glass containers that safeguard their quality, and avoid “fragrance oils” that may contain chemicals that dilute the purity of the oil (v) (vi).
Beyond personal preference, safety should also be a top priority when incorporating aromatherapy into your routine. Individuals with a history of atopic dermatitis or respiratory conditions should exercise caution, as aromatherapy may potentially worsen their conditions (vii). Additionally, some essential oils that are safe for adults can be harmful to children and/or pets. Always consult your personal physician before trying any alternative therapies.
There are many methods to use essential oils, but one of the simplest, and most popular, is using a diffuser which releases a vapor carrying your chosen scent into the air. Massage is another popular technique, it’s critical to be mindful of the risk of skin irritation if the essential oil is not properly diluted with a carrier oil, such as coconut or argan oil (viii) (ix).
While there are countless essential oils available, here are a few of the most popular choices for aromatherapy. Before using any essential oil, ensure it is suitable for your specific intended use.
Essential Oil | Common Uses |
Lavender | –relieves stress and anxiety –promotes restful sleep |
Tea Tree | – boost immunity |
Citrus (Lemon, Orange) |
-improves mood -aids digestion |
Sandalwood |
– calms nerves – helps with focus |
Bergamot |
–relieves stress -improves mood |
Rose |
-reduces anxiety –improves mood |
Chamomile |
–relaxation -improves mood |
Ylang-Ylang |
-relieves headaches -relieves nausea |
Jasmine |
-relieves depression -increases libido |
Eucalyptus | –clears sinus congestion |
Rosemary |
-reduces stress -helps with focus |
Lemongrass |
-relieves stress and depression -treats digestive problems |
(ix) (x)
Endnotes
i. Maryam Al Ojaili, *Nirmala Halligudi. 2013. “The Science and Art of Aromatherapy: A Brief Review”. Journal of Biomedical and Pharmaceutical Research 2 (2). https://jbpr.in/index.php/jbpr/article/view/423.
ii. Cleveland Clinic. Aromatherapy. https://my.clevelandclinic.org/health/treatments/aromatherapy
iii. National Center for Complementary and Integrative Health. “Complementary, Alternative, or Integrative Health: What’s in a Name?” https://www.nccih.nih.gov/health/complementary-alternative-or-integrative-health-whats-in-a-name#:~:text=Complementary%20physical%20and%2For%20psychological,stress%20reduction%2C%20and%20many%20others.
iv. McDonough, Molly. “The Connections Between Smell, Memory, and Health.” Harvard Medicine, April 2024. https://magazine.hms.harvard.edu/articles/connections-between-smell-memory-and-health#:~:text=“Smell%20can%20instantly%20trigger%20an,the%20psychological%20science%20of%20smell.
v. Lakhan, Shaheen E.; Sheafer, Heather; and Tepper, Deborah. “The Effectiveness of Aromatherapy in Reducing Pain: A Systematic Review and Meta-Analysis.” Pain Res Treat. 2016; 2016: 8158693. Johns Hopkins Medicine. Aromatherapy: Do Essential Oils Really Work? https://www.hopkinsmedicine.org/health/wellness-and-prevention/aromatherapy-do-essential-oils-really-work.
vi. Ali, Babar; Ali Al-Wabel, Naser; Shams, Saiba; Ahamad, Aftab; Slam Khan, Shah; and Anwar Firoz. “Essential oils used in aromatherapy: A systemic review. Asian Pacific Journal of Tropical Biomedicine. Volume 5, Issue 8, August 2015, pgs. 601-611. https://www.sciencedirect.com/science/article/pii/S2221169115001033#sec1
vii. Editorial Staff. “Essential Oils: More Harmful than Helpful?” Each Breath: A blog by the American Lung Association. https://www.lung.org/blog/essential-oils-harmful-or-helpful
viii. Lakhan SE, Sheafer H, Tepper D. The Effectiveness of Aromatherapy in Reducing Pain: A Systematic Review and Meta-Analysis. Pain Res Treat. 2016; 2016:8158693. Doi: 10.1155/2016/8158693. Epub 2016 Dec 14. PMID: 28070420; PMCID: PMC5192342. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192342/
ix. Healthline. “How to Use Essential Oils.” https://www.healthline.com/health/how-to-use-essential-oils#inhalation
x. Cleveland Clinic. “11 Essential Oils: Their Benefits and How to Use Them.” https://health.clevelandclinic.org/essential-oils-101-do-they-work-how-do-you-use-them
ABOUT THE AUTHOR
Cassandra Fava is a versatile attorney and sourcing expert based in Colorado with a robust legal practice and strategic sourcing background. Cassandra is an alumna of the University of Denver, combining her legal expertise with a passion for wellness and mindfulness. In addition to her professional accomplishments, she is a certified yoga teacher, meditation coach, and sommelier, integrating her holistic approach into her personal and professional life. Cassandra’s unique blend of skills and interests allows her to approach challenges with a well-rounded perspective and a deep commitment to well-being.