10 Things I Wish I Would Have Known When I First Started Using Essential Oils!
When I was first introduced to essential oils over 10 years ago, I had no idea essential oils could do more than just provide a scent in my homemade soap, bath bombs and candles. As a nurse, we used two essential oils within the hospital to help patients: lavender for helping patients relax and peppermint to help with nausea. To be completely honest, we did not reach for them frequently as most of us weren’t properly educated on them and didn’t understand how they worked or how they could help the patients.
In 2015, I began to utilize aromatherapy to support my stress and sleep. After noticing significant positive change, I started using essential oils to benefit my mind and body in other ways, such as skin care, hormones, supporting wellness, digestion etc. I started reading a ton of published studies and later went on to get my Aromatherapy Certification in 2020.
Since then, I have taken several courses and certifications in aromatic chemistry, trauma and resiliency, botanical skin care, essential oil safety, internal use and more. I often think back to when I first started using essential oils and what I wish I would have known then. Whether you are brand new to essential oils or have been using them for a while, I hope this list serves as a helpful resource for you.
10 things I wish I would have known when I first started using aromatherapy
1) Not all essential oils are created equal.
In aromatherapy, it is important to use 100% pure essential oils. Synthetic fragrances are not to be used and can cause skin irritations as well as increased risk of adverse reactions. The essential oil industry is not regulated therefore companies may label bottles with claims of being “100% pure” even if they contain a small percentage of essential oil and contain additives OR synthetic fragrances.
What to look out for when purchasing essential oils:
Botanical Plant Name: Back label should always include the botanical name of the plant species the essential oil was derived from. For example: lavendula angustifolia (Lavender).
Other Ingredients: Pure essential oils should not contain carrier oils or other additives on the label. Companies do this to dilute the essential oil and bring down the cost.
Cheaper Substitutes: Back label should match essential oil on front. Some companies will substitute cheaper alternatives (for example lavadin for lavender) and falsely label.
Fragrance: Look out for the word fragrance on the bottle. It typically means synthetic fragrance within.
Pricing: It takes a wide range of plant material and resources to make essential oils. Rose oil should not cost the same as lavender oil. When essential oils all cost the same price, it is a concern for purity.
2) Headaches or skin irritations do NOT mean you are detoxing.
There is often this myth that floats around social media that if you are experiencing an unpleasant reaction to an essential oil that you are “detoxing” or that you need it more. This is NOT TRUE. A reaction to an essential oil such as a headache while diffusing or redness, rash, or other skin irritations when applying essential oils topically does NOT mean you are “detoxing” and to keep using it. That is your body’s way of screaming out for help. While essential oil reactions are rare, (and they tend to occur more with synthetic fragrance oils), it is still important to pay attention when there is an adverse reaction and either dilute further with carrier oil or discontinue use completely.
As far as headaches…while essential oils may be helpful for headache relief, it is important to know they may worsen headaches for some people. Some people report odors of any kind may trigger attacks as they experience osmophobia (dislike of aromas) and olfactory hypersensitivity. In addition, 40-50% of migraine and headache sufferers report a change in olfaction perception and aroma aversion.(1) If experiencing a headache while diffusing, turn off the diffuser, drink some water, and get some fresh air. It may be due to overstimulation.
3) A scent can transform a mood!
Scent is POWERFUL!
Smell is the most underutilized sense we have yet one of the most powerful. It is our most primal sense. It stops us from drinking sour milk, alerts us to natural gas, and can even detect a fire 30 miles away. While other mammals, such as dogs and cats have a much keener sense of smell, the human sense is still extraordinary with the human genome being packed with over 950 odorant receptor genes. Not to mention it’s the only sense that taps directly into the part of the brain responsible for emotion and memory.
Stress relief is by far the strongest pillar of aromatherapy practice. Aromatherapy can be a very helpful technique to elicit a relaxation response. Due to the complex chemical constituents, essential oils can play a role in transforming unpleasant emotions, inducing relaxation and potentially reducing the damaging effects of stress on the mind and body. In addition, essential oils are incredibly complementary to other healthy stress relieving techniques such as meditation, yoga, bubble baths, etc.
“Most studies, as well as clinically applied experience, have indicated that various essential oils, such as lavender, lemon and bergamot can help to relieve stress, anxiety, depression and other mood disorders. Most notably, inhalation of essential oils can communicate signals to the olfactory system and stimulate the brain to exert neurotransmitters (e.g. serotonin and dopamine) thereby further regulating mood.” (1)
A few of my favorite studies showing how essential oils can reduce stress and impact mood:
A randomized crossover study with 42 females showed that salivary cortisol levels were reduced significantly after inhalation of bergamot essential oil. Also the high-frequency heart (a component of heart rate variability and indicator of parasympathetic nervous system function) also increased significantly. (2)
A small pilot study of 57 participants found that diffusing bergamot in a waiting room increased positive feelings and moods. (3)
A randomized single blind control study found that inhalation of a lavender and ylang ylang blend significantly reduced stress, sympathetic nervous system activity, lowered blood pressure and reduced serum cortisol levels. (4)
A placebo controlled study found that dermal application of sweet orange essential oil reduced arousal of the autonomic nervous system (reduction of heart rate and respiratory rate) yet increased cheerfulness and uplifting moods. (5)
A meta-analysis of 32 clinical trials suggested that aromatherapy with different essential oils could alleviate anxiety. (6)
4) Utilize odor conditioning
Start using those essential oils you find most pleasant with stress relieving activities such as a bath, during yoga, meditation, in massage or in a diffuser when unwinding after a long day. Due to the anatomy of the olfactory system and its direct connection with the limbic system, your brain will begin to form memory scent associations of those essential oils and relaxation. This is also known as odor conditioning.
Studies have found that odors can transform emotions through association and then act as proxies for emotions, influencing how we feel later on. (7)
-Dr. Rachel Herz, a well-known Cognitive Neuroscientist.
5) Just because they are natural, doesn’t mean they are safe
Trust me, I love the natural plant-based lifestyle. I often hear people saying that essential oils are natural therefore they are safe.
Natural doesn’t always mean safe. Here are some examples:
Too much water be fatal
Excess salt causes increased blood pressure and dehydration
Mushrooms, green potatoes, apple cores, St. John’s Wort can be toxic.
Foxglove (Digitalis) is another great example. It’s earned the nicknames of “witches gloves” and “dead man’s bells” as it contains several chemicals that can be toxic through absorption of the skin and ingestion.
Just because something is natural does not necessarily mean it is safe in all circumstances. Because essential oils are so potent it is important to use them appropriately and safely.
Essential oils are safe:
When used appropriately for the right person considering age and health conditions.
In the appropriate route of administration and in safe dilution for specific individual.
When used for appropriate length of time and intensity of treatment depending on the person’s needs.
6) Less is more!
One drop is plenty, two drops does not make it two times more powerful. I often will see some people dropping 25 drops of essential oils in a diffuser or a Pinterest roller blend recipe that calls for 70, 80 even 100 drops of essential oils in a 10ml roller.
What in the world!
I get the idea that “they are pure so we don’t need to dilute”…BUT…Since they are so pure shouldn’t that be a greater reason to preserve those drops considering the plants it took to make them?
It takes:
-22 pounds of rose petals to make one 5ml bottle of rose.
-75 lemons to make one 15ml bottle of lemon
-1 pound of peppermint to make one 15ml bottle of peppermint oil
-27 square feet of lavender plants to make one 15ml bottle of lavender oil
Absolutely I believe there is a time and place to use oils undiluted. Short term localized specific conditions can benefit from undiluted use. But those are rare occurrences. Most people use essential oils for benefits related to the mind: stress, sleep, mental fatigue, focus, emotions, etc. Using oils in this manner can and should be diluted.
Remember the fastest way to the emotional part of brain is through our sense of smell. A roller with 15 drops vs 80 drops smells the same. And they both roll on the same.
Diluting allows you to get more use out of your oils without impacting the efficacy of the oil’s therapeutic properties. Not to mention it decreases risk of adverse skin irritations and may even enhance absorption.
I feel the word “dilute” gives the wrong impression that essential oils are therefore “less concentrated” and therefore do not work as well. However, carrier oils do NOT lessen the therapeutic benefits of essential oils. Instead, they spread essential oils further on the skin and actually help your body absorb them faster. Essential oils are highly volatile and evaporate quickly. Carrier oils are heavier and do not evaporate; instead, they fully absorb into the skin. Because essential oils are so concentrated, it’s important to use a carrier oil to protect the skin and reduce risk of adverse reactions.
Want to learn more about dilution? Get my free dilution guide here.
7) Where do I apply essential oils topically to get benefits?
I remember when I first started using essential oils topically and I had no idea how to use them or where to apply them. In general, you want to apply essential oils topically where you are seeking localized support. (Ex: head tension, apply on temples or base of neck) If using for emotional support, apply a roller where you can smell the aroma like your neck or shoulders. Remember that the fastest way to the emotional part of our brain is through our sense of smell. Some people prefer to apply essential oils over chakras and reflex points based on the vita flex reflex charts in reflexology.
Where NOT to apply essential oils: Avoid applying essential oils to mucous membranes. Our mucous membranes line various cavities within the body (eyes, ears, nose, mouth, lip, vagina, urethra and anus) and serve as a barrier between the outside world and within our body. They are extremely sensitive and applying ANY essential oil (even diluted) Is not a good idea.
8) Some essential oils are considered photosensitive/phototoxic.
Photosensitization is the process in which ultraviolet (UV) radiation combines with a particular substance and causes chemical or biological changes. Some essential oils contain furocoumarins, a special class of constituent that can cause photosensitization of the skin. The most commonly found furocoumarins in essential oils are bergapten and oxypeucedanin. The chemical structure of these molecules (and their metabolites) allows them to form cross-links with skin cell DNA, in turn making the skin especially susceptible to UV radiation. During the process, free radicals and singlet oxygen are also formed and can inflict damage on cellular membranes, organelles, and proteins. If exposed to sunlight (which gives off UV radiation) after topical application of a photosensitive oil, the skin may become temporarily darkly pigmented, red, or irritated.
Essential oils that are photosensitive:
Angelica Root
Bergamot (cold-pressed)
Bitter orange (cold-pressed)
Grapefruit (cold-pressed)
Lemon (cold-pressed)
Lime (cold-pressed)
Mandarin
Rue
Cumin
*Avoid blends containing these essential oils to decrease risk of photosensitive reactions.
This warning applies to “leave-on” preparations such as oils, lotions and balms. There is no risk from “wash-off” products, such as soaps, shampoos and bubble baths.
How to use photosensitive essential oils safely
Use photosensitive oils at nighttime. This helps reduce the risks associated with these oils. Most photosensitive oils can be added to a nightly skin care routine, evening body wash or lotion, bedtime bath, or relaxing massage.
Cover the application area. Blocking UV rays by covering up will also help reduce your risk of reaction. Apply oil to the back, lower chest, abdomen and throw on a shirt and hat. Just be sure that anywhere you apply oil is fully covered with a heavy or tightly knit material.
Follow label instructions. Most essential oil companies do label their bottles with safety guidance regarding sun safety and will clearly state how long to avoid the sun. Most undiluted photosensitive oils require 12 hours before sun exposure, but some can take up to 48 hours. Be aware that the amount used, and the dilution play a factor in photosensitive reactions.
Wear sunscreen. Sunscreen helps keep the skin stay safe in the sun.
What should I do if I have a reaction?
If you or someone you know is having a reaction, get away from UV exposure immediately and follow one of the following procedures:
After skin reaction:
Immediately wash with cold water and soap. Rinse thoroughly.
Dilute and rinse the skin with carrier oil like fractionated coconut oil, almond oil, or vegetable oil to dilute the essential oil.
9) Essential oils and water don’t mix
Before I became an aromatherapist, about 10 years ago I was gifted some lavender essential oil and was told to add a few drops to my bath to help me relax. After a few baths I started noticing my skin felt really itchy when I got out. Looking back, I know part of this was probably due to the lavender essential oil likely being synthetic, but also because I was adding the oil directly to the bath without a proper emulsifier.
An emulsifier is a chemical substance that forces a bond between oil and water. If you have ever made salad dressing you know oil + water don’t mix. Even with shaken, they will separate quickly after. This also applies to essential oils. Essential oils are hydrophobic (water repelling) and lipophilic (fat/lipid loving). This is why we make rollers with a carrier OIL base instead of a water base. If you add a drop of essential oil to water, no matter how much you stir it, those stubborn small concentrated essential oil molecules are going to float back to the top or adhere to the walls of the glass. They hate water and they are trying to get as far away as they can from it!
Why is this important?
If essential oils are not diluted properly, you risk using the essential oil neat (undiluted) which increases the risk of sensitivity and irritation.
My favorite options to add essential oils to the bath:
With unscented bath gel or castille soap.
With carrier oil. (Note: carrier oil will still not properly mix with bath water, however the essential oils will be diluted when they reach the skin. Carrier oils can be incredibly moisturizing to skin. Just be careful when getting out as some oils can make shower floor slippery)
With carrier oil or bath gel added to Epsom Salts.
10) Essential oils are not “one size fits all.”
Aromatic responses are incredibly subjective and individualized based on our memory scent associations, olfactory preferences, perceptions and expectations. What this means is that what works for your best friend, may not work or have the same effect on you! We all differ in our sleep patterns, diets, personalities, and the same goes for essential oils. If you feel you are not getting the intended benefits from the desired essential oil, switch it up! Many essential oils have complementary properties, and you may have not selected the best essential oil for your intended purpose for YOU! During periods of stress and other negative emotions, take a moment and reach for those essential oils you gravitate towards and have previously formed memory scent associations with. Open the bottle and smell it. Breathe slowly and deeply, inhaling those amazing aromas through your nose, exhaling through your mouth and releasing any tension held within the body. Multiple studies have shown essential oils can induce a relaxation response due to their complex chemical constituents. Pay attention to how your mind and body respond shortly after.
I hope you find this list helpful! If you are wanting to learn more about how aromatherapy can benefit the mind and body, check out my new book Science of Essentials: Your First 30 Days with Essential Oils and get it here.
Disclaimer: This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user's own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.
References:
Schwedt TJ. Multisensory integration in migraine. Curr Opin Neurol. 2013 Jun;26(3):248-53.
Watanabe E, Kuchta K, Kimura M, Rauwald HW, Kamei T, Imanishi J. Effects of bergamot ( Citrus bergamia (Risso) Wright & Arn.) essential oil aromatherapy on mood states, parasympathetic nervous system activity, and salivary cortisol levels in 41 healthy females. Forsch Komplementmed. 2015;22(1):43-9.
Han X, Gibson J, Eggett DL, Parker TL. Bergamot (Citrus bergamia) Essential Oil Inhalation Improves Positive Feelings in the Waiting Room of a Mental Health Treatment Center: A Pilot Study. Phytother Res. 2017 May;31(5):812-816. doi: 10.1002/ptr.5806. Epub 2017 Mar 24.
Hwang JH. [The effects of the inhalation method using essential oils on blood pressure and stress responses of clients with essential hypertension]. Taehan Kanho Hakhoe Chi. 2006 Dec;36(7):1123-34.
Hongratanaworakit, Tapanee & Buchbauer, Gerhard. (2007). Autonomic and emotional responses after transdermal absorption of sweet orange oil in humans: Placebo controlled trial. International Journal of Essential Oil Therapeutics. 1. 29-34.
Gong M, Dong H, Tang Y, Huang W, Lu F. Effects of aromatherapy on anxiety: A meta-analysis of randomized controlled trials. J Affect Disord. 2020 Sep 1;274:1028-1040.
Herz, Rachel. The Scent of Desire. (2007). Harper Collins Publishers: New York.