Have you ever caught a whiff of a scent that immediately transported you somewhere else? Maybe you walked into a bakery and found yourself caught off guard by memories of baking apple pies with your grandma, or the scent of freshly cut grass brought back the childhood days of ripping up the soccer field.
Scent is a powerful memory trigger, but it can also influence your mood. There’s a reason so many bath products rely on scents like lavender, bergamot, and rose—the things you smell can have a direct impact on your mind, emotions, and memories.
Aromatherapy taps into this, utilizing scents to improve or promote general well-being. It uses scents that stimulate the nervous system and create a chain of events that affects your entire body. Some scents have been shown to reduce blood pressure and promote restful sleep. Others have been used to manage depression and anxiety symptoms in formal studies.
Before reaching for the essential oils, take the time to learn the pros and cons of aromatherapy and how to use it safely. This treatment isn’t right for everyone, but if you find it effective, you may benefit greatly from its use.
What is Aromatherapy—and Does it Affect Moods?
Though some people look at aromatherapy as a pseudoscience, recent research suggests that it can have positive effects on the brain and mood. Your sense of smell is linked to the limbic system in the brain, which influences emotions. That’s why when you come across a familiar scent, it can instantly trigger powerful memories that take you back to that moment.
Essentially, when you smell essential oils (or other scents), the scent molecules travel from your olfactory nerves to your brain. There, they can impact the amygdala and hippocampus, areas associated with moods and memory, respectively.
When you inhale scents commonly used in aromatherapy, they can also stimulate the hypothalamus, which results in the brain releasing serotonin and other feel-good hormones that can give a quick mood boost.
Popular Essential Oil Scents for Calming and Uplifting Moods
Essential oils are commonly used in aromatherapy thanks to the distillation process that reduces a plant into a liquefied form. In fact, the practice of using essential oils in medicine dates back thousands of years to ancient India, China, Persia, and Egypt.
While modern advancements in medicine have rendered essential oils obsolete in many doctor’s offices today, some evidence supports their traditional uses. In fact, some essential oils can be antimicrobial, antiviral, antibiotic, and anti-inflammatory. Beyond that, they’re useful in aromatherapy thanks to reported psychogenic effects such as treating insomnia, reducing depression, and relieving stress.
Some of the most commonly used essential oils for mental health include:
- Lavender: Lavender is best known for being able to soothe the nervous system and it can assist with insomnia and improve the quality of sleep. Additionally, it’s been shown to reduce anxiety, depression, and stress, and improve mood.
- Chamomile: In aromatherapy, chamomile is used to promote anxiety relief and restful sleep. It can trigger a sense of relaxation and some people use it to aid in depression and generalized anxiety management.
- Rose: Research suggests that rose oil inhalation releases endorphins and enkephalins, which can aid in pain reduction while also reducing the release of cortisol and noradrenaline.
- Sandalwood: Sandalwood is known for its stress and anxiety-reducing effects. Its scent can promote relaxation while also improving mental clarity.
- Bergamot: Bergamot is used in aromatherapy to boost positive moods. Its strong scent can help soothe emotional distress.
What Science Says About Aromatherapy and Depression Symptoms
Several studies suggest that aromatherapy may be beneficial for people with depression, anxiety, and other mood disorders. One study involved testing an essential oil blend of lavender and bergamot oils on people with anxiety and depression. Upon breathing in the blend, subjects rated their emotional state, and their autonomic parameters (blood pressure, pulse, breathing, and skin temperature) were recorded. Those who breathed in the essential oil blend described themselves as more calm and relaxed than the control group, and based on their physical states, they were correct. The blended essential oil caused a decrease in pulse and blood pressure, indicating a more relaxed state.
Further, a meta-analysis of randomized controlled trials supports the claim that aromatherapy has a moderate effect on reducing depressive symptoms, especially among menopausal women, those with heart disease, and those with mental health issues. Interestingly, however, no effect was found on postpartum or pregnant women. Based on the meta-analysis, there is reliable evidence that aromatherapy can be used effectively to reduce depressive symptoms, but more research still has to be done to narrow down the most effective ways to use it.
Considering Aromatherapy for Mental Health? What to Know
Aromatherapy isn’t for everyone. However, it can be an extra tool in your box to help you manage your mental health if you find that it works for you.
Typically, essential oils are either inhaled or applied topically to the skin in massage oils and bath and skincare products. While topical application can increase absorption into the body through the skin, the scent is still inhaled.
However, there are some potential risks to be aware of when starting aromatherapy with essential oils. While some studies suggest that the risk of complication from essential oils in aromatherapy is under 2%, some unpleasant side effects can arise, including:
- Allergic reactions, especially contact dermatitis if the oil is applied directly to the skin. Additionally, people with nut allergies should be cautious, as essential oils are typically mixed with carrier oils derived from seeds and nuts.
- Stomach upset if ingested
- Chemical burns, especially if the oils come into contact with the eyes
- Increased risk of sunburn with the use of topical citrus essential oils
It’s important to never apply pure essential oils directly to your skin to avoid chemical burns. Topical essential oils must be diluted with a carrier oil to make them safe. Likewise, essential oils should not be consumed as they can be harmful to the kidneys or liver.
Some people should exercise caution when using essential oils, including those with:
- Epilepsy
- Respiratory conditions like asthma
- High blood pressure
- Sensitive skin
- Estrogen-dependent tumors—some scientists say that some essential oils like lavender are processed by the body similarly to estrogen.
Additionally, aromatherapy has not been proven safe during pregnancy or nursing.
If you fall into any of these categories, speak with your doctor before attempting aromatherapy. Let them know what you intend to try and get their feedback. They can help you decide if it’s safe for you.
Keep in mind that aromatherapy products are unregulated and unlicensed. If you choose to try aromatherapy, be careful when shopping for products. It can be difficult to identify pure or synthetic essential oils due to the lack of FDA regulation. In some cases, products may contain synthetic fragrances rather than the true essential oils. Take the time to find a reputable provider of aromatherapy products for best results.
Using Aromatherapy in Tandem With Other Depression Treatments
Aromatherapy is a type of complementary and alternative medicine (CAM) and works as a holistic therapy to support the mind, body, and spirit. In this sense, it is a good tool in one’s self-care arsenal. Therapy and medication are still the gold standard for depression that you can’t manage via lifestyle changes alone. Therapies like cognitive behavior therapy (CBT) and dialectical behavioral therapy (DBT) have helped many people find relief from their symptoms.
Seeking help for depression or other mental health issues is a big step, but you don’t have to do it alone. Our compassionate counselors are here to guide you on your path to recovery.
