04/20/2020
ESSENTIAL OILS for RELAXATION During a Pandemic, or Anytime
#4 in American Herb Association COVID-19 Herbs & Aromatherapy posts to herbalists, by Kathi Keville, AHA Director
Spring has arrived, filling nature with color, singing birds, and fragrance. Symbolic of renewal and new beginnings, we are having to recraft this annual feeling of rebirth in the midst of a pandemic. Aromatic plants can help. Pleasant scents that we encounter in garden, woods, or park, or even from baking bread or a favorite hand lotion capture our attention and imagination. Aroma can be a powerful tool to help us feel good and emotionally balanced. Every sniff quickly signals the brain with a sense of well-being—something we certainly can use during these times of increased stress. Don’t underestimate the power of fragrance to alter brainwaves and chemicals that influence memory, learning, emotions, relaxation, hormone balance, and stress and survival mechanisms, such as the fight-or-flight response. It’s likely that any aromatic plants you love makes you feel good. Rutgers University’s Human Emotions Lab has shown how fragrance influences mood, attitude, and general well-being. Dr. Jeanette Haviland-Jones, Rutgers psychology professor and author describes flowers as mood-boosters that immediately “trigger satisfaction, happiness, emotional bonds with others, and alleviate depression and anxiety.” No wonder fragrant flowers have a long tradition of being brought indoors and gifted to others to make us feel better during hard times.
Research shows that sniffing aromas can be comparable to antidepressant and antianxiety drugs, except without side effects. Even so, aroma is not as potent, so please don’t toss your prescription meds. But, if you’re in need of a pick-me-up, there are scents that enhance activity of the brain’s GABA neurotransmitters—antidepressants that also encourage a good night’s sleep. Ruhr University researchers say aromatherapy sprays—such as chamomile, gardenia, lavender, lemon grass, and rose—pose “a scientific basis for aromatherapy” that may offer a new a “new class of GABA modulators.” Lavender and chamomile helped alleviate depression when combined with small amounts of energizing eucalyptus, rosemary, and peppermint in massage oil. Aromas of cloves, lemon balm, rose geranium, rose, bergamot (as in Earl Grey tea) and all citrus also display anti-depressive properties while bitter orange peel reduces anxiety. Chamomile’s scent eased minor anxiety in studies, often as effectively as some drugs. Thanks to the anti-anxiety compound, linalool, lavender appears to trigger the same receptors activated by benzodiazepine tranquilizers. Familiar names include Va**um and Xanax. In many studies, lavender lessened anxiety—in dental offices, pre-op, during labor, and after a heart attack.
Australian Nurses in a 2014 Griffith University study found the high stress and anxiety of working in the ER “immediately and dramatically” diminished after a blend of lavender, lime, patchouli, rose, ylang ylang, and bergamot was misted over them and briefly massaged into their shoulders. Marjoram seems to promote contentment by adjusting neurotransmitters. A blend of lavender, marjoram, neroli, and ylang ylang sniffed now and then over 24 hours lowered stress indicators like blood pressure and cortisol levels. Not yet backed by science, but inhaling fragrant clary sage, cypress, rosemary, or sage have long helped Europeans overcome grief. As bonus, Bergamot, clove, eucalyptus, lavender, lemon balm, lemon grass, marjoram, orange & rose geranium are also antiviral!
“Multiple research studies indicate that the scents of rose, patchouli, and orange blossom encourage relaxation and help with long-term pain and physical and emotional stress, as well as problems from the resulting high levels of cortisol and adrenaline. Orange blossom, lavender, and rosemary lower cortisol levels. Rose and patchouli seem to moderate adrenaline output and slow sympathetic nerve activity.” ~ from The Aromatherapy Garden, by Kathi Keville (Timber Press, 2016).
“You can program your mind to relax before going out into settings that cause you anxiety. First, find a calming environment where you can listen to relaxing music and perhaps have a massage while smelling the blend. Whenever you inhale that aroma in the future, you will associate it with relaxation and feel less anxious. Carrying around a small vial of smelling salts means your anti-anxiety blend is handy whenever you need a sniff.” ~ from Pocket Guide to Essential Oils, by Kathi Keville (Ten Speed Press/PenguinRandomHouse, 2020).
You can’t find a better prescription: Inhale beautiful scents. Be sure to breathe in aromas of lavender, chamomile, lemon grass, or rose tea. Keep dried fragrant plants in closed containers as potpourri or make a tiny herb-stuffed pillow—old fashioned, but effective. The scent of plants comes from essential oils they contain, so you can either use the plants or purchase pure essential oils that has been derived from them. Always dilute essential oils to use on the body, but sniff them freely as long as they don’t give you a headache.
USING ESSENTIAL OILS
Essential Oils are wonderful but concentrated. One drop easily equals many cups of herb tea. Overdoses can harm kidneys, liver, and nervous system.
Room/Body Spray: 10-12 drops essential oil in 2 ounces water in a spray bottle. Shake before spraying. Also use to spray bed linens.
Face Mask/Scarf: Half drop directly on mask. Use glass rod or toothpick for small amount.
Smelling Salts: 10-12 drops essential oil on 2 tablespoons any type of salt
Aromatherapy Hand Lotion: stir 7 drops into 1 ounce unscented lotion
Bath: 3-6 drops
Air Diffuser: Few drops in commercial diffuser or in pot of almost simmering water
For full reports & study references: AHA Quarterly $22/yr. https://ahaherb.com/american-herb-association-2/aha-membership/
American Herb Association page for more herbs & essential oil use during COVID-19:
#1) Herbs Tested Against Coronaviruses 3-30-2020
#2) Elderberry Antiviral Controversy 3-31-2020
#3) Essential Oils & COVID-19 4-10-2020
#4) Essential Oils for Relaxation During a Pandemic, or Anytime 4-20-2020
Also go to: Green Medicine Herb School page
Kathi Keville’s books contain more examples of aromatic plants that affect our minds and well-being.
Aromatherapy: The Complete Guide to the Healing Art (with Mindy Green) (Ten Speed Press)
The Aromatherapy Garden (Timber Press) - The use of essential-oil bearing herbs.
Pocket Guide to Aromatherapy (Ten Speed Press/Penguin-RandomHouse) – June 2020
Aromatherapy for Dummies (Wiley Pub)
Women’s Herbs, Women’s Health, with Christopher Hobbs (Book People)
