… to resource yourself in these uncertain times.
words by Eileen Doody
If you’ve not already seen the video that precedes this article, you can do so here:
There is no doubt that we are living through an unprecedented time with high levels of anxiety and stress for many. However there is a lot we can do to resource ourselves and often the ways and means at our very fingertips. In this article I will share with you ways that you can use essential oils to not only help with alleviating anxiety and stress but also support your immune system.
ESSENTIAL OILS TO HELP ALLEVIATE STRESS AND ANXIETY
Essential oils work to reduce stress levels by helping our nervous system to downregulate and relax. When we inhale an essential oil*, the aroma molecules move high up into the back of the nose and connect with the cilia (hairs) which extend from the olfactory bulb. The olfactory bulb is actually part of the brain itself and electrical impulses are sent by this bulb into the brain, primarily the limbic system which is the oldest part of the brain and is responsible for our emotions but is also concerned with regulating our behavioural and physiological responses.
There are essential oils which are stimulating, calming, uplifting, energizing and regulating. The citrus and floral essential oils are, in the main, uplifting and calming. The wood essential oils are generally calming and regulating.
CITRUS OILS: Bergamot, Mandarin, Sweet Orange, Lemon, Grapefruit, Lime.
FLORAL OILS: Lavender, Geranium, Roman Chamomile, Ylang Ylang, Rose, Jasmine, Neroli.
WOOD OILS: Cedarwood, Eucalyptus Globulus, Eucalyptus Smithii, Sandalwood, Cypress, Pine, Frankincense.
Some ways you can use the essential oils:
- Using them in a diffuser or burner is one of the best ways of using them at home on a daily basis. Putting 6-8 drops along with the water in the reservoir of your diffuser or burner.
- You can also place a neat drop of essential oil on your hair if you feel you need that little bit of extra personal support.
- Drop 1-2 drops of essential oil on a tissue and inhale several times per day.
- If using on the skin, blend your essential oils in a scent-free lotion or cream or an organic, unrefined vegetable oil. 1-3 drops of essential oil per teaspoon of base lotion/cream/oil.
- You can dilute 4-6 drops of essential oils in a tablespoon of milk, cream, cider vinegar or alcohol before adding them to a drawn bath. Agitate the water before stepping in.
- Dilute 6-8 drops of essential oil in a tablespoon of milk, cream, cider vinegar or alcohol before adding them to a dish of hot water for a foot bath.
Some cautionary notes:
- The citrus essential oils irritate mucous membranes so please use with caution. If using them in a bath please stick to 1 to 2 drops of a citrus oil and make sure to dilute it as stated above. It is fine to use it in a blend with other essential oils, e.g. floral oils, for this purpose.
- Citrus oils are photosensitizing, i.e. please do not use them on the skin for a minimum of 12 hours before going in to the sun as they can cause burns.
- Some essential oils can help to lower blood pressure, e.g. lavender, ylang ylang, roman chamomile so if you do have low blood pressure either please choose another oil or blend these oils with a stimulating oil e.g. Rosemary (which stimulates the mind so using this at night can affect sleep).
- Eucalyptus Globulus can be cooling or heating on the system depending on how and when it is used. If using it in a bath stick to 1-2 drops and blend it with some other essential oils.
The best way to learn about essential oils is to start using them. This way you build a relationship with them getting to know which oils you prefer and which ones bring you the most benefit. If you don’t like the scent of an essential oil don’t use it, however it’s worth bearing in mind that our scent preferences can change over time. The following are some ideas for blends for your diffuser or burner which can help to alleviate anxiety, regulate the nervous system and generally help you to feel relaxed and upbeat:
| BLEND 1: | BLEND 2: |
| Bergamot 2 drops | Bergamot 3 drops |
| Mandarin 3 drops | Sweet Orange 2 drops |
| Geranium 2 drops | Mandarin 2 drops |
| BLEND 3: | BLEND 4: |
| Geranium 2 drops | Geranium 2 drops |
| Lemon 3 drops | Grapefruit 2 drops |
| Lime 1 drop | Bergamot 2 drops |
| BLEND 5: | BLEND 6: |
| Lavender 2 drops | Frankincense 2 drops |
| Geranium 2 drops | Ylang Ylang 2 drops |
| Mandarin 3 drops | Lemon 3 drops |
| BLEND 7: | BLEND 8: |
| Cypress 2 drops | Pine 2 drops |
| Geranium 2 drops | Geranium 2 drops |
| Bergamot 2 drops | Cedarwood 1 drop |
| Bergamot 2 drops | |
| BLEND 9: | BLEND 10: |
| Geranium 2 drops | Pine 2 drops |
| Ylang Ylang 2 drops | Grapefruit 2 drops |
| Lavender 2 drops | Lemon 2 drops |
| Lime 1 drop |
USING ESSENTIAL OILS TO HELP SUPPORT YOUR IMMUNE SYSTEM
Most essential oils are antiseptic, some have bacteriacide effects and there are several essential oils which are categorized as having antiviral effects; Eucalyptus Globulus, Eucalyptus Smithii, Niaouli, Tea Tree, Ravensara and Lavender to name a few. Some essential oils stimulate the production of white corpuscles boosting our immune system and helping us to fight infection while some are fantastic pulmonary disinfectants helping us to fight respiratory infections.
This is a link to an article which I wrote on the 6th February for the Holistic Wellbeing Blog entitled “10 Essential Oils to Support the Immune System and How to Use Them” https://www.holistic-wellbeing.co.uk/blogitem.php?p=312 . It contains a lot of pertinent information which you may find helpful at this time.
Over the last number of weeks I have also had enquiries around the use of essential oils when there is no hand sanitizer available and also how best to use essential oils at this time. Here are some ideas:
- I have put together my own hand sanitizer which smells so good and has the double benefit of not stripping the skin! It is best to use a high proof alcohol for this or surgical spirits. I ended up using a high proof Polish vodka with 38% alcohol. The other base in this recipe is Aloe Vera Gel. The consistency of products vary quite a bit so you may have to adjust what I recommend below to get the consistency that suits you.
Aloe Vera Gel 2 tablespoons.
High proof Alcohol 3 tablespoons.
Per tablespoon of blended product you can add 6 – 9 drops total of essential oils such as Tea Tree, Eucalyptus Globulus, Lavender or Ravensara.
- It is also possible to rub 1-2 drops of neat Tea Tree essential oil through your hands (much like how you would wash your hands) if you don’t have hand sanitizer or soap and water available or you feel the need for some extra protection. It may sting if your skin is broken and also be careful if you have super sensitive skin. Obviously, soap and hot water is the ultimate best thing to use as often as possible throughout the day. You can also put some of the above essential oils into your liquid hand soap to have an extra antiviral effect.
- You can also make up a hand cream or lotion with essential oils to help as an additional “buffer”. Use an unperfumed base cream or lotion and it’s also good to get one that’s as natural as possible. Use 3-5 drops of essential oil total per teaspoon of cream/lotion.
- If you use a face mask when you are shopping, then putting 1-2 drops of either Tea Tree or Eucalyptus Globulus on the inside of your mask might help. Be aware that too much essential oil vapour can get your eyes running.
- Using essential oils topically in baths and creams/lotions/unrefined, preferably organic vegetable oils regularly can help to boost your immune system. Please see the above section on “Essential Oils to Alleviate Stress and Anxiety” to see how to use them in this way.
- Essential oils can also be used in a bowl of soapy hot water to clean surfaces however, take care with this as they can break down plastic over time and perhaps damage some surfaces.
- As a room spray, using essential oils in lukewarm water in a spray bottle to spray the air or carpets and furniture. Shake the bottle well before spraying but please bear in mind that it may leave marks on certain surfaces!
If you have any questions please do get in touch as I am always so happy to be of help.
SUGGESTED READING:
“Aromatherapy An A-Z” by Patricia Davis
“The Directory of Essential Oils” by Wanda Sellar
*Always source and use pure, unadulterated therapeutic grade essential oils.
Eileen trained and qualified in Aromatherapy with The London School of Aromatherapy in 1994. She has also qualified in CranioSacral Therapy with Upledger Institute international, Reflexolog, Reiki and Indian Head Massage. Her website is www.eileendoody.com and her Facebook page is: Eileen Doody Therapies
The views and opinions included in this blog post belong to their author and do not necessarily mirror the views and opinions of Holistic Wellbeing. Complementary therapies should not be used in place of conventional medical assessment and treatment. Always consult your GP or other health professional for advice on any symptom of illness.