How to Use Aromatherapy to Combat Negative Thought Patterns

Are you feeling negative lately?

Negative thoughts can be powerful adversaries that infiltrate our minds, casting a shadow of doubt and pessimism on our outlook. They have the ability to drain our energy, cloud our judgment, and hinder our progress. Whether stemming from past experiences, fear, or self-doubt, negative thoughts act as stumbling blocks on the path to personal growth and success. Have you noticed that when they start, you struggle to break free from them? They can create a cycle of negativity, trapping us in a web of self-destructive thinking and preventing us from reaching our true potential. It is crucial to recognize and challenge these negative thoughts, replacing them with positive and empowering beliefs. This is easier said than done and aromatherapy can be a powerful technique to address negative thought patterns.

“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.” -Roman Emperor Marcus Aurelius (121-180)

In the past 20 years,  there has been an incredible amount of research done by psychologists and neuroscientists confirming the power of positive thinking.  It is more than just “happy thoughts”, researchers have found that positive thinking creates value in your life, improves wellness, and helps you build life long skills. Positive thinkers cope more effectively with stress, have stronger immune responses, and improved wellness. The Mayo Clinic reports a number of health benefits associated with optimism including better cardiovascular health, less depression and an increased life span.

How we think and talk to ourselves reinforces our brains subconsciously.

Negative thoughts trigger negative emotions. We all know the effect that emotions like fear, anger, and stress can have on us in a day. Our brain basically closes off from the outside world and focuses on those negative emotions.

When in a negative thought pattern, it can be difficult to release those thoughts and move forward. It seems as if one negative thought can ruin the entire day. This is because the more we repeat this negative thought, the more bonded the neurons become within pathways in the brain.

The good news is……

We can actually rewire our brains through the beauty of neuroplasticity. Neuroplasticity is the ability to form new connections and pathways by changing how circuits are wired within the brain. The more we repeat new positive thoughts, the stronger the connection and the more they become part of the brain’s default wiring.

This is the reason we can face our fears and evolve in response to life experiences. We can overcome negative thought patterns by practicing and repeating positive thoughts to retrain the brain.

How can aromatherapy help during negative thought patterns?

Aromatherapy has been shown to have remarkable potential in promoting mental well-being. The aromatic molecules released by oils such as lavender, bergamot, and chamomile interact with the limbic system, which plays a crucial role in controlling emotions and memories. By inhaling essential oils, individuals can experience a shift in mood and mental state, helping to alleviate negative thought patterns such as stress, anxiety, and depression. Aromatherapy offers a natural and gentle method to restore emotional balance, promoting relaxation and a sense of calm. Incorporating this practice into daily routines can provide individuals with a valuable tool to navigate and overcome negative thought patterns, promoting greater mental clarity and well-being.

Essential oils have a profound impact on negative thought patterns and the associated emotions due to the limbic system (the emotional command center of the brain) being closely connected with our sense of scent! Because of their complex chemical constituents, essential oils have the unique ability to help transform unpleasant emotions like feeling overwhelmed, agitation, stress, anger and guilt.

Affirmations with Aromatherapy: Harnessing the Power of Scent for Positivity and Well-being
Affirmations are positive statements that we repeat to ourselves. They can significantly influence our mindset and create a more positive outlook on life. By combining positive affirmations with the scent of an emotionally supportive essential oil, you are targeting different areas of your brain:

1. The logical brain: Known as the prefrontal cortex, it plays a crucial role in our ability to think rationally, make decisions, and problem solve. Located at the front of the brain, this region is responsible for organizing and processing information, weighing options, and considering the potential consequences of our actions. It is here that we engage in critical thinking, logical reasoning, and analysis of complex situations. Its functioning is integral to our ability to adapt, learn, and navigate life.

2. The subconscious brain: This part of the brain is a hidden powerhouse that operates beneath our conscious awareness, constantly influencing our thoughts, behaviors, and emotions. It is a vast reservoir of information, storing memories, beliefs, and experiences that have shaped our identities. While we may not be consciously aware of its workings, the subconscious mind plays a vital role in our decision-making and problem-solving processes. It processes information at lightning speed, effortlessly drawing connections, and generating intuitive insights. It also plays a role in developing resilience and self-growth.

3. The emotional brain: Often referred to as the limbic system, it plays a pivotal role in regulating our emotions and shaping our behavior. From the amygdala, a key player in fear and anxiety responses, to the hippocampus, involved in memory and emotional processing, the emotional brain governs our experiences and perceptions of the world. It influences our decision-making and social interactions and allows us to navigate and adapt to different situations.

When I’m challenged overcoming feelings (and thoughts) of despair, wrongdoing or inadequacy, I grab one (or a few) of the below 20 essential oils! By breathing in these oils I am able to reset my thought process and instill positive emotions of hope and inspiration!

Steps to use essential oils in combination with affirmations:

1. Setting the Mood with Essential Oils:
Before incorporating affirmations into your routine, it's crucial to choose a suitable essential oil to create an atmosphere that complements your desired goal. Each essential oil possesses unique properties that can affect our emotions and mood. For instance, lavender is renowned for its calming effects and can be paired with affirmations focused on finding inner peace and tranquility. On the other hand, citrusy scents like lemon or bergamot can uplift spirits and enhance motivation, making them ideal companions for affirmations related to confidence and self-belief. What is most important is that you select an essential oil that you find aromatically pleasant.

2. Aligning Affirmations with Aromatherapy:
Once you've chosen your desired essential oil, it's time to align your affirmations with the specific benefits of that scent. For example, if you are using lavender as your chosen aromatic, you may incorporate affirmations such as "I am calm and centered," "I surrender to the present moment," or "I release tension and embrace serenity." By matching the affirmations with the aroma, you create an immersive experience that engages both the mind and the senses, promoting a deeper connection with yourself.

3. Creating a Ritual:
To fully immerse yourself in the practice, create a ritual around affirmations with aromatherapy. Find a tranquil space where you feel most at ease, away from distractions. Step outside in nature, find a quite place within your home, diffuse or use an aromatherapy inhaler to breathe in the chosen essential oil, or apply it diluted to your neck or temples. Close your eyes, take a few deep breaths, and allow yourself to immerse with the aroma. Notice how your body softens and releases stored tension with each breath. Notice your mind let go of the thought and shift perspective.

4. Repeat, Reframe, and Reinforce:
Begin reciting your affirmations with intention and conviction. Allow the power of the scent to evoke emotions and enhance the effect of your chosen statements. Repeat your affirmations several times, paying close attention to the shift occurring within your mind and body.

Here are a few essential oils that may be beneficial in addressing negative thought patterns:

• Lavender
  Lavender is one of the most popular essential oils for calming the nervous system. It has been shown to be effective in alleviating anxiety and inducing a relaxation response. (1). Inhaling lavender and rosemary have also been shown to lower cortisol levels. (2) Lavender is known for improving sleep quality which can positively impact our ability to react to stressors.

• Bergamot

  Bergamot can be helpful to defuse an angry attitude through encouraging a spirit of compromise.  It has been shown to reduce anxiety, increase parasympathetic nervous system activity and decrease salivary cortisol levels. (3)

• Chamomile

  Chamomile is known for its ability to soothe anxious feelings and support sleep. Specifically for stress related emotions, it can help soothe feelings of resentment for those who feel neglected.

• Orange

  Known for its uplifting aroma, sweet orange may help promote cheerfulness. The odor of sweet orange decreases symptoms of anxiety and improves mood (4) Its aroma is well liked by most children. For adults, it can make us “feel like a kid again.” It can reduce nervous tension and stress-related conditions. It is also beneficial for those suffering from lack of energy or depression. (5) Orange is a great oil to use when feeling tense or frustrated.

• Helichrysum

  Helichrysum helps dissolve bitterness for those who carry a grudge. It is helpful in soothing tension both physically and emotionally. Inhaling helichrysum can be helpful during periods of mental unrest, irritability, grief, anger, anxiety and burnout.

• Grapefruit

  Grapefruit can be helpful for repressed or bottled-up feelings of anger as well as feelings of resentment.

• Ylang Ylang

  Ylang Ylang is known for promoting feelings of positivity, cheerfulness and confidence. Ylang Ylang can also calm the nervous system and has been shown to lower blood pressure and heart rate which counteract the stress response while feeling angry. (6)

• Rose

  Rose essential oil can be helpful for those who are experiencing negative emotions due to being hurt and feeling rejected or betrayed. Rose essential oil has been shown to reduce subjective pain intensity and anxiety. (7)

• Frankincense

  Frankincense essential oil is helpful for reducing stress and promoting feelings of peace and relaxation. It is a favorite oil of many to help soothe anxious feelings which may precipitate into anger.

• Rosemary

  Rosemary is also helpful in soothing stress and tension both physically and emotionally. One study evaluated the effects of smelling lavender and rosemary for 5 minutes and found that it decreased salivary cortisol levels. (8)

• Other essential oils that can be helpful: Fir, Cypress, Spruce, Vetiver, Lemon, Pine, Basil, Cardamom, Cedarwood, or Geranium.

When using essential oils to address negative thought patterns, it's important to remember that each individual's response may vary. It's recommended to use them in conjunction with other proven techniques like therapy, mindfulness, and self-care practices. Essential oils should always be used responsibly, following proper dilution guidelines and considering any personal sensitivities or allergies.

Want to learn more about using essential oils? Check out my latest book Science of Essentials: The Essential Guide for Using Aromatherapy to Promote Health and Healing here.

Looking for more education on using essential oils for emotional health? See my blog article, The Best Essential Oils for Stress and Anxiety and 5 Tips for Using Aromatherapy for Stress Relief. 

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:

1. Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013;2013:681304. doi: 10.1155/2013/681304. Epub 2013 Mar 14.

2. Atsumi T, Tonosaki K. Smelling lavender and rosemary increases free radical scavenging activity and decreases cortisol level in saliva. Psychiatry Res. 2007 Feb 28;150(1):89-96.

3. 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.

4. Goes, T.C.; Antunes, F.D.; Alves, P.B.; Teixeira-Silva, F. Effect of sweet orange aroma on experimental anxiety in humans. J. Altern. Complement. Med. 2012, 18, 798–804.

5. Lawless, Julia. (1998). Aromatherapy and the Mind. Hammersmith, London: Thorsons.

6. Jung DJ, Cha JY, Kim SE, Ko IG, Jee YS. Effects of Ylang-Ylang aroma on blood pressure and heart rate in healthy men. J Exerc Rehabil. 2013 Apr;9(2):250-5. doi: 10.12965/jer.130007. Epub 2013 Apr 25.

7. Sadeghi N, Azizi A, Asgari S, Mohammadi Y. The effect of inhalation aromatherapy with damask rose essence on pain intensity and anxiety in burned patients: A single-blind randomized clinical trial. Burns. 2020 Dec;46(8):1933-1941.

8. Atsumi T, Tonosaki K. Smelling lavender and rosemary increases free radical scavenging activity and decreases cortisol level in saliva. Psychiatry Res. 2007 Feb 28;150(1):89-96.