Scents can influence the way you feel, both mentally and physically. That’s the idea behind aromatherapy, a practice that uses essential oils to help reduce stress, boost mood, and support overall well-being. Some people use it to relax before bed, manage anxiety, or simply bring more calm into their daily routines.
Here’s a look at how aromatherapy works, what it’s used for, and how to try it safely.
Aromatherapy basics
Aromatherapy involves using small amounts of concentrated plant extracts, known as essential oils, to promote physical, emotional, and spiritual well-being. It usually includes inhaling the oils’ fragrances, but some methods involve applying diluted oils to the skin.
Essential oils are made by steaming or pressing the fragrant parts of plants (such as flowers, leaves, bark, or fruit rinds) to capture their scent and beneficial compounds.
When you breathe in essential oils, scent molecules travel to the brain and can influence areas that control emotions, hormones, sleep, and digestion. That’s why certain aromas can make you feel calmer, more energized, or more focused.
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The reason essential oils affect the body when applied to the skin isn’t fully understood. They may trigger responses in the skin, joints, and other tissues, and some are absorbed through the skin into the bloodstream.
Uses
Aromatherapy has been practiced for thousands of years in many cultures. In the United States, it is often used as a complementary therapy, meaning it’s paired with traditional medical care rather than replacing it.
Supporters say studies have shown that aromatherapy can help reduce anxiety before medical procedures, ease discomfort for hospital patients and relieve menstrual cramps.
Many people also use aromatherapy to:
• Manage stress and anxiety
• Improve mood and sleep quality
• Ease headaches, nausea, and inflammation
• Support the immune, circulatory, and respiratory systems
• Enhance overall well-being for those with chronic conditions
While research continues, some studies have shown mixed results. For example, the National Cancer Institute notes that aromatherapy’s effects for cancer patients vary across studies.
Essential oils
Different essential oils are believed to offer different benefits, and there are nearly 100 types to choose from.
Lavender is one of the most popular and is often used to reduce stress, improve sleep, and promote relaxation.
Peppermint oil is known for easing headaches, boosting energy, and supporting digestion.
Tea tree oil has antimicrobial properties and is commonly used for acne, athlete’s foot, and minor skin irritations.
Other examples include:
• Bergamot, which may boost mood and reduce anxiety
• Chamomile, which promotes relaxation and stress relief
• Eucalyptus, which may ease congestion and pain
• Lemon, which uplifts mood and can reduce nausea
• Rose, which supports emotional balance and may ease depression
• Ylang ylang, which promotes calm and helps relieve tension
Methods
The most common way to use essential oils is through inhalation.
In indirect inhalation, a few drops are added to a diffuser, humidifier, or bowl of steaming water so the fragrance spreads through the room. You can also place drops on a tissue or cotton ball and breathe in the aroma.
Direct inhalation involves breathing in the scent more closely, such as by leaning over a bowl of hot water with oil added. Some people use portable options like aromatherapy necklaces, bracelets, or inhaler sticks.
Aromatherapy can also be part of a massage, where diluted essential oils are blended with a carrier oil, such as coconut or jojoba, before being applied to the skin. You can also add diluted oils to a bath for a relaxing soak.
Precautions
Aromatherapy is not right for everyone. People with allergies, asthma, migraines, or seizure disorders should check with a doctor before trying it.
Essential oils aren’t regulated by the U.S. Food and Drug Administration, so it’s important to choose products carefully. Look for oils stored in dark glass bottles with labels that list the plant’s full botanical name and sourcing information. High-quality oils tend to cost more because they are expensive to produce.
Other safety tips include:
• Don’t ingest essential oils
• Always dilute oils before applying them to the skin
• Test a small patch first to check for irritation
• Avoid citrus oils on the skin before going into the sun, since they can increase sensitivity
• Don’t apply oils to broken or damaged skin
• Avoid diffusing oils around children or pets unless you know it is safe
In essence
Aromatherapy can be a simple way to support relaxation and your emotional well-being. While it shouldn’t replace medical treatment, it may help reduce stress, improve sleep, and create a sense of calm when used safely.
Before starting, talk with your doctor to make sure aromatherapy is right for you, and always follow safety guidelines to get the most from the experience.
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