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Journaling Part 2: Techniques & Prompts

2022 / / 0 Comments

Note: This post contains affiliate links which means if you click through and make a purchase I may receive a commission (at no additional cost to you). This post is not sponsored by any company, and any products mentioned are things I have personally used and recommend. Thank you for your support.

Journaling can be a powerful tool for helping with depression (see Part 1 for more info). It can also be hard to stare at a blank page, unsure where to begin. That’s where journaling techniques and prompts come in. Below you will find guidelines on journaling about trauma and our future selves, general journaling technique that you can adapt to different circumstances, and specific writing prompts.  

There are entire classes on how to structure journaling techniques and create prompts for specific situations, and because I believe good prompts can lead to better insight in journaling, I have left this to the experts. Each technique and prompt is footnoted; the authors deserve credit for creating these thought provoking exercises. If you are liking some prompts from a particular author, I encourage you to pick up the companion book.   

How to Journal: Trauma & Future Selves 

Journaling about Trauma 

The basic instructions for journaling about a traumatic event that have been used in some form in most studies are as follows:  

  • Find a safe, comfortable environment and write for 20 minutes a day for three or four days.  
  • Write about your thoughts and feelings about something that has affected your life – something that keeps you up at night or that you think about constantly, an issue you have been actively avoiding, or an undisclosed or unresolved trauma. Write about your emotions as the event occurred, and how you feel about it today. What have you learned, lost, or gained?  
  • Once you begin writing, write continuously. 
  • You can write about the same issue each day or choose different concerns. If you write about the same topic, explore it from different angles or work to refine the story rather than re-writing the same thing from a previous day. 
  • People who benefit the most from this exercise tend to: 
    • Really explore their thoughts and emotions 
    • Progress to writing an organized, coherent, and vivid narrative. This means that someone who knows nothing about the event could read your writing and understand what happened and your feelings about it. (But remember – there is no need to share!)  
  • When you are done writing, answer the following questions on a 1-10 scale: 
    • To what degree did you express your deepest thoughts and feelings? 
    • To what degree do you currently feel sad or upset? 
    • To what degree do you currently feel happy? 
    • To what degree was today’s writing valuable and meaningful for you? 
    • Briefly describe how your writing went today so you may refer to this later 
  • Reviewing your work can be healing in and of itself, but it is advised to wait 2-3 days before you do so.  
  • Write about any changes that may have come about because of this process (this can be in longform, or you can even create bullet notes).  
  • Reach out for support if you need it.  

This process of writing a cohesive story helps because overgeneralized situations always seem more overwhelming than when written down in a logical framework. Humans have used stories for thousands of years to convey ideas and meanings. And that’s what you are doing here – writing a story.  

Additional Techniques for Writing About Trauma  

There are some additional ways that you can write your story that may be helpful.  

  • Third Person: Write about the same issue but use the third person (he/she/they instead of “I”). This passive form may help with detaching from the experience and processing emotions.  
  • Different Audience: Write to different people. Just the thought that a particular person will read your entry may change how you write and process. You can write to an authority figure, a close friend, yourself, someone else involved in the experience, or anyone else of your choosing. Once you are done, evaluate if any of the writings gave you a different perspective.  
  • Letters: Imagine you know someone who has experienced the same type of event you have. Write a letter to that person offering words of advice and hope.  
  • Editing: This is a matter of personal choice, but you can edit and re-write previous entries into a more coherent story.  

Tips 

There are some important things to keep in mind as you go through this process. First, there is what Dr. Pennabaker calls the “Flip out rule”. If you are not ready to write about a particular topic, then don’t. Simple as that. One option instead is to write about what you are afraid will happen if you write about that topic. Or it could be that you need a little more distance before you are ready to explore the issue, and that is ok.  

Additionally, while it is important to acknowledge negative emotions, try not to linger on them and instead look for any positive aspect that you can. One way to write positively, notes Louise DeSalvo, is to write about what got us through that period.  

For many people the first day is the hardest. Some people also feel worse after writing instead of better, although this usually lasts for only an hour or so.  

Journaling our future lives  

The past is like using your rear-view mirror in a car. It’s good to glance back and see how far you’ve come, but if you stare too long you’ll miss what’s right in front of you.

Lara Zeilin has written a great book on journaling about our future lives called Author Your Life, along with a companion workbook. In it she talks about her framework for this type of writing, why it helps, and offers ways to get started. Her basic framework is the HAPPE method: 

  • Handwriting: She argues that you should hand write your journal, as some studies show this gives your brain more time to process, although in my opinion you should use the medium that works best for you.  
  • As If: Write as though the life you want is happening right now. For instance, instead of “Margaret dreams of buying a beach house”, write “Margaret pours herself a cup of coffee and walks to the balcony overlooking the ocean, the breeze tussling her hair and pulling on the steam of her mug.” 
  • Third Person: Write in the third person. This gives you perspective and distance and helps your brain believe the story you are telling it. 
  • Positive: Write positively. As mentioned in Part 1, “not bad” is not the same thing as “good”. Or, as another example, instead of “Margaret doesn’t sit on the couch all day” it might be “Margaret enjoys going for morning walks and playing with her dog”. 
  • Emotions: Describe what you feel as you experience this life that you envision. When you are done writing take a moment to feel and embrace that emotion.  

You can write about what you envision for tomorrow, five years from now, twenty years from now. You can write in prose or use bullet lists or mind maps. If you are unsure of where to start, a great place is simply writing about your ideal day.  

Creating a story about our ideal future helps in bringing it to fruition for several reasons. First, we influence what we turn our attention to. It’s hard to change anything if we are not paying attention to that “thing.” So when we attune our minds to our ideal future, and start to envision it taking shape, we have more opportunity to actually influence it.  

Writing a story also helps us see what is coming – the challenges, the obstacles. Then, we also get to write about how we overcome those obstacles- whether that’s finding a mentor to guide us on a career journey, identifying the study aid that helps us pass the test, or enduring the heartache only to find love again. By writing things out we begin to understand trials that we may encounter – but also the hope in overcoming them.  

Finally, writing out our future dreams changes how we view ourselves and the stories we tell about ourselves. When we change how we see ourselves, we change who we are. The goal in writing our dreams is not to identify exactly how to handle every obstacle, but to change our thinking and believe that our dreams are actually possible. That’s the bigger obstacle. 

Ms. Zeilin notes that Author Your Life is meant to be a companion to journaling, not replace it. Journaling is more reflective, while AYL is meant to change our future course. Maybe you journal for a few minutes, then switch to AYL. Or maybe three days a week are reserved for journaling and three days for AYL. Whatever pattern works for you.  

Ms. Zeilin has additional resources on her website, and you can also sign up for a free 30-minute consultation (click the “About” tab).  

To wrap up this section, I had to pull in one of my favorite lines from her book: “Someone out there needs the wisdom you gain on your journey, and they need to hear it in the way you speak and share it.” 

How to Journal: Techniques 

In her fabulous book The New Diary, Tristine Rainer writes about four basic writing methods and seven special techniques.  

The Four Devices 

  • Catharsis: The spilling of your thoughts and emotions. It’s often used in the heat of the moment, when immediate expression is needed.  
  • Description: Used to describe the intimate details of an experience, to capture memories, and record how you perceived what happened.  
  • Free-Intuitive Writing: You write quickly, without time to censor yourself or edit what is being put to paper. Set a timer and simply write, without stopping. This helps to release our subconscious as there is no conscious thought directing our words.  
  • Reflection: Draws conclusions from, or summarizes, other journal entries. It is a great method to use after each entry. It can also take the form of offering advice or encouragement.  

Seven Special Techniques 

  • Lists: Lists can be created for many things (favorite moments, current worries, turning points in life). They help to focus our thoughts, or to start the process of writing something.  
  • Portrait: A description of another person, animal, or thing. It helps us notice what qualities we value in others.  
  • Map of Consciousness: This technique is more like a meditation and is probably easier with physical pen and paper. You relax your mind, close your eyes, put pen to paper, and allow the pen to move and create any sort of drawing. You can interpret the drawing once done.  
  • Guided Imagery: Record detailed descriptions of the images you see in your mind. Relax your mind and take yourself to an ideal physical space. Once there you can call on a mentor, or animal, who can offer advice. This method is seen as a written form of meditation. Tristine Rainer has found this technique most useful when calling upon our own figure of Inner Wisdom and dialoguing with that figure.   
  • Altered Point of View: Write about yourself using the third person, or about another person using “I”. This helps us see situations from different perspectives and understand others’ motivations.  
  • Unsent Letter: Write a letter to someone without the intention of sending it. This can help bring closure to relationships or express feelings we don’t feel safe expressing to someone else.  
  • Dialogue: Write a dialogue (both sides of the conversation) with your future self, people you know, a mentor, or even an inanimate object. 

Two More 

  • Dreams: As soon as you wake up, record the details of your dreams. It’s helpful to title your entry and perhaps even color code the title. This way it’s easy to scan back across your journal and find the dream entries and see them amidst your other journal entries.  
  • Clustering / Mind Maps: Start with a central idea in the middle of your page and write down all the thoughts you have associated with it. This is a great way to simply get thoughts onto the page or start formulating what your journal entry will be. It helps you recognize you don’t have to start every entry knowing exactly what to say and gives you choices for your writing. Miro and Mindmup are both great digital options (and free). 

Ways to Overcome Writing Blocks 

  • Write what you are afraid to say. 
  • Write from the third person. 
  • Write to a different audience.   
  • Write a list.  
  • Borrow from someone else – read poetry, listen to music, study a piece of art.  
  • Try a new technique from one listed above.  
  • Try one of the journal prompts from below.  

How to Journal: Journal Prompts 

General 

  • Use a poem or quote as a starting point.  
    • For example: “Be curious, not judgmental.” – Walt Whitman, ‘Leaves of Grass’ 
  • Choose a word (fear, hope, pain, resilience, explore, readiness, action, curiosity) and explore what the word means to you and how it shows up in your life.  
  • Write about what keeps you up at night or what you think about more often than you would like.12 
  • Pick a few journaling prompts and respond to them every month for a year.3  

Joy 

  • Create a list of the things that bring you personal Joy.4 
  • Create a list of the happiest moments in your life.4 
  • Write down three good things that happened today and identify your part in creating those positive experiences.5 
  • What do you especially enjoy doing that brings you into a creative flow where time is forgotten and contentment deepens? Imagine doing it now. What is the experience like for you?16 

Gratitude 

  • Write down a few things each day that you are grateful for. “Little” things count – running water, a homecooked meal, a favorite blanket.  

Know Thyself  

  • Make a list of things you are naturally good at. Choose one and write about it. How might it help you manage stressful situations?6 
  • I’d like to do a little less of ___ and a little more of ___11 
  • What do I most appreciate about my Past Self?13 
  • If you were writing yourself a letter of love and encouragement what would you say?14 
  • What is the biggest lie I tell myself?17 
  • Identify three peaks and three troughs in your life and journal about the values that you feel were honored during the peaks and the values that were trampled on in the troughs.18 
  • What is my superpower? Am I using it or am I ignoring it? Why?20 
  • My biggest [secret, fear, wish, etc.] is…22 

Life Today 

  • Write “Stress” at the top of your page. Under it, write any associated words or topics that enter your mind, one word or phrase after another. Review what you have written – do any patterns emerge?2 
  • Monkey Mind: Write down everything that is on your mind. X out the things you cannot control and circle the things that are really bothering you (no matter how big, small, or silly they are). For each circled item, identify an action you can take soon. If your mind is still busy, ask yourself “what haven’t I mentioned yet that needs to be seen, felt, or heard?”19 
  • “Can I change this [experience, feeling, circumstance]?” If no, then passively disregard it, say “oh well,” and move on. If yes, write about what can be changed and list a few action steps to start.6  
  • If I could be or do anything I wanted right now, what would it be?5 
  • What was the best thing that happened today? What was the most difficult thing? What do I want to happen tomorrow?20 
  • What part of my life is working?21 
  • What do I want to add into my life and why?21 
  • Write a Win List of anything at all that went right today. Yes, there are days when “getting out of bed” counts.22 
  • What resources are available to me?22 
  • The best thing that can happen today is…8 
  • Thank your Past Selves for the things they’ve done, thought, and felt that helped to get them where they are now.13 

Challenges 

  • What is the best possible outcome of the situation?8 
  • What is the one courageous action I will take today and why?9 
  • If I had a magic wand and could create resolution, what would I do? How would I feel? What would I see / hear?10 
  • What strengths do I bring to the resolution process? How will they show up?10  
  • Write a list of what you need in this moment to feel less overwhelmed and to feel better.14 
  • The ways that this experience has affected my life and how it has shaped who I am today include ____. The ways that I have become stronger or have grown as a result of the experience include ____.15 

Observation 

  • Using scent, recall a time you want to savor, appreciate, and preserve.3 
  • A specific moment that I recall in which I felt at peace was ___. The details that I recall about that moment (what I felt, saw, heard, and smelled) include ___. As I write about that peaceful experience, in this moment what I notice happening in my body is ___.15  

Ideal Life 

  • Record a fantasy22 
  • Thumb through an old magazine until a picture “sings” to you.22 
  • What do you look like at your personal best six months from now? Describe how you spend your time, your relationships, how you feel.1 
  • My ideal life would have to consist of…7 
  • Hold an image in your mind of a desired future outcome, picture yourself living it, and ask that Future Self what series of decisions, experiences, and feeling states led to that outcome.13 
  • Imagine you have achieved a great milestone in life or your career. Write a feature article as if for a magazine about the recent milestone and success, and who you are as a person.19 

List Ideas23 

  • Fears 
  • Things I like about myself 
  • Things on my mind 
  • Things I am good at 
  • Things that are going right 
  • Things I value  
  • Things I want 
  • Expectations I have of myself 
  • Things I’m glad I’ve done  
  • Things I’d like to learn 

Book Resources 

If you would like to go deeper into any of these topics, below are some great resources: 

Class Resources 

And Now to Write…  These techniques and prompts should keep you keep you busy for quite awhile. I wish you free-flowing words and beautiful insight. 

Sources  

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Journaling Part 1: Benefits

2022 / / 0 Comments

Note: This post contains affiliate links which means if you click through and make a purchase I may receive a commission (at no additional cost to you). This post is not sponsored by any company, and any products mentioned are things I have personally used and recommend. Thank you for your support.

As I dove into the world of journaling, I realized it was much more than simply writing down what you did that day or looking up some prompts on Pinterest. Many books have been written about the art of getting our thoughts on paper – some focus on general tools and others focus on specific aspects of journaling – like journaling about trauma or our future selves.   

Considering the volumes available, an article clearly cannot do the topic full justice. My goal here is to get you started – give you the tools you need to start journaling today, if that is your wish. At the end, you’ll also see suggested resources depending on what areas of journaling are of most interest to you.  Part 2 covers various journaling techniques and provides a list of prompts to get you started.  

What is Journaling 

Journaling is the act of putting thoughts and emotions down on paper. But every journal is unique to its owner. You can handwrite in a two-dollar spiral bound notebook with a blue bic pen, or you can type on a Mac book pro. You can create lists, or journal in long prose, write in black ink, or change colors every line, use blank paper and decorate it with magazine pictures, stickers, and markers, or use solidly lined pages. How you journal and what tools you use are up to you (resources of course follow). What is important is that it works for you.  

How Journaling Helps 

There are a myriad of ways that journaling can help manage depression, anxiety, and life changes. For the purposes of this article, I’ll discuss three categories of journaling – Trauma and Depression, our Future Selves, and General Journaling.

Trauma

Dr. James Pennebaker leads the research on the topic of journaling about trauma. He uses what is called expressive writing in his studies where he asks (often college students) to write for 15-30 minutes on four consecutive days about their deepest thoughts on an emotional issue. He has found that students who go through the exercise report long term improvement in mood, reduced stress, better immune systems (shown by reduced visits to the health center), and better grades. These benefits translate across gender, culture, and age. There are two main ways writing about trauma is thought to benefit the healing process. First, it reduces inhibition. The assumption is that by not talking about an experience, we are inhibiting it, and when we actually process the trauma, we are better able to heal. Second, our memories of these experiences are often stored in bits and pieces. When we write about these experiences, we organize our thoughts and put them into a logical structure, which makes the experience much easier to process. It is also a safe way to cope with upsetting experiences. 

Depression 

While the research specifically on journaling for depression is not robust, there are a handful of studies that show promising results. One study looked at 40 people with major depressive disorder and asked them to write about an emotional event. After the writing, and one month later, there was a significant reduction in depressive scores. Some studies have shown benefits even six months later.  

Future Selves 

We don’t have to only write about the past or present – our dreams and goals for the future can be explored as well. When we write about what we want our future to look like, whether we are looking at next week, next year, or 10 years from now, we get to imagine different possibilities for our lives and those dreams become a little more real in our minds. The more real those dreams become in our minds, the more likely they are to come to fruition. We get to try on different possibilities, imagine different behaviors, and see dreams come to life on the page. And notably for depression – writing about the future can increase our sense of optimism.  

General Journaling  

Journaling itself can have many benefits. It forces us to be still and to process the myriad of thoughts we have each day. Often, our thoughts come in bits and fragments and when we write we are forced to follow those fragments to completion. This process, and the basic act of writing, helps to cut down on the chaos and simplify things, helping it all to feel a little more manageable. Problems often just appear simpler once out on paper. Additionally, journaling helps us by: 

  • Preserving our favorite memories, which helps to enhance any experience, and allows us to later revisit in detail those favored times.  
  • Celebrating our successes.  
  • Training our brains. Our brains are very susceptible to the messages we send. Through our journals we can use positive self-talk and retrain our brain to orient towards the positive. We can also use our journal to write about positive outcomes and show our brains that good things can happen. When we prime our brain for success and open it up to new possibilities, we end up behaving more in line with what makes that success possible.  
  • Addressing problems. Problems and distracting thoughts will call out for attention until we address them. Journaling allows us to confront those problems, sort through them, and identify immediate actions to take.  
  • Making things seem accessible. Goals and actions often seem more real and doable after we write them down.  
  • Helping us prioritize – whether that be our life goals, actions steps to take, concerns we have, or another important element. 
  • Creating clarity for decision making. 

Logistics 

Then there are the simple logistics with journaling that make it an easily accessible tool. It’s cheap – you just need pen and paper. It doesn’t take long – the suggestion is often 3-4 times a week for 20 minutes. It’s portable so you can journal in your bed, at the park, and while on vacation. And you can use it as a tool on good days and not so good days.  

“Yesterday I was clever, so I wanted to change the world. Today I am wise, so I am changing myself”

Rumi

How to Journal  

How do you journal? You show up and you write. And you show up again and write some more. That’s the basics. But, of course, there are some additional thoughts on that. In general, the one and only “rule” that multiple authors mention is to record the date each time you write. Beyond that, your journal is yours – do what works for you. Try out different techniques, mediums, and places to write.  

What you write 

What you write and how you write are all up to you. Experiment with different techniques – poetry, prose, lists, mind maps – these are all beautiful in their own way. Your journal may evolve over time as you use different approaches in different situations. You don’t need to know what you are going to say before you start. We often write in order to figure out what we want to say. A couple other tips that may help: 

  • Write for your eyes only. Sometimes we pick and choose our words if writing for someone else.  
  • Write honestly.  
  • Writing about trivial topics, or writing with a lot of negativity, are not shown to be very helpful. Instead, especially if writing about trauma, write detailed accounts and about the feelings and emotions felt.  
  • It may help to find a few quiet moments before starting – maybe by listening to a favorite song or inhaling a favorite scent.  
  • If you find yourself spinning out of control on a topic, use a containment strategy. You can set a clock for 3 minutes or draw a box on a page – no journaling outside the box.  
  • If you are not ready to write about a topic, then don’t. It’s ok. You’ll write about it when you are ready.  
  • Focus on things you have control over. For instance, you can’t dictate how your overbearing sister-in-law will behave at Thanksgiving dinner. But you can control who else you talk to, how you respond, or what you choose to do the next day without family.  

A great way to wrap up a journaling session is the reflection write. You read what you have just written and write a reflection on it. Reflection writes often start with “As I read this I – am aware of, notice that, was surprised by…” Reflection writes help us notice what is happing and can often lead to immediate insight.  

For specific techniques and prompts, see Part 2. But again, the only way to journal is to show up, be present, and start writing.  

How Often to Write

How often do we need to journal, and at what length, in order to reap the benefits? I think that depends on who you ask. Pennebaker, who has studied journaling about trauma, focuses on using journal writing for a brief period (usually four days), and then closing up the notebook. He advices using journaling when you need to. Others focus on making writing a habit – at least 3x a week, for anywhere from 5 to 20 minutes. The nice thing about journaling daily is it removes the negotiating and questioning. You don’t have to ask yourself if today is a day to journal, because every day is a day to journal. Which approach you choose is, of course, up to you. Should you want to journal daily, here are a few tips for incorporating a new habit: 

  • Think about how to make journaling enjoyable for you. If it’s enjoyable, and if you are getting something out of it, you are more likely to show up. 
  • Don’t think of journaling as something you do after everything else is done – it is one of the things you do.  
  • James Clear has written an excellent book on creating habits called Atomic Habits. Not to send you down a separate rabbit hole, but it is a great resource on building any type of new habit (and eliminating bad ones). A few tips that stood out to me: 
    • Pick the smallest action possible where your reaction is “that’s so easy why wouldn’t I do it?” For example, start journaling for just a minute a day and go up from there each week. The point here is to get used to showing up. Then you can focus on perfecting the habit.  
    • Tie journaling to another habit you already do – for instance, “After I make coffee in the morning, I will sit down to journal”, or “After I brush my teeth in the evening, I will journal for 10 minutes.” 
    • Prime your workspace – if it takes five minutes to pull out your journal, clear off a table, find your pen, move a chair, etc., you are less likely to start. Make it easy to start.  
    • Pair journaling with something else you already enjoy – for example, “After I journal for 10 minutes, I will read my novel for 20 minutes” 
    • Don’t worry about perfection. Just write.  
  • Remember that journaling isn’t something you “have” to do, or “should” do. Journaling is an activity you “GET” to do.  

Where to Write 

Where you write can have a big impact on how you think. Pick a place where you feel safe and comfortable.  

What to Expect as You Write 

Be patient with yourself as you write. Don’t judge yourself or expect massive transformation overnight. Know that you may feel a full spectrum of emotions as you write – take them as they come. Take care of yourself as you write, whatever that means for you (hot baths, meditation, walks with a loved one). Experiment with different techniques and approaches and allow the process to evolve to suit you at any given time. While some people will use journaling for a few days to process a trauma or massive change in life, many will use it over time as a continual process of discovery. What matters is that you are getting out of journaling what you want to. If at any point you are not getting the results you want, try a different approach – journaling at a different time of day, using different techniques (outlined more in part 2), journaling for different lengths of time.  

It’s also important to take action. Journaling can be a powerful tool in our toolbox, but it is just one tool of many. Sometimes the tool we need is action – having a difficult conversation (not just writing about it), leaving an unhealthy situation, etc. If the underlying situation needs to change, writing alone can’t change that.   

The “Don’ts” List

While I’d rather focus on the positive sounding “Do’s” rather than the negative “Don’ts”, in her book Writing as a Way of Healing, Louise DeSalvo has a great list of Don’ts that she gleaned from Pennebaker’s work that are worth repeating here: 

  • Don’t use writing as a substitute for taking action 
  • Don’t use writing as a way of complaining  
  • Don’t overanalyze  
  • Don’t use writing as a substitute for therapy or medical care 

Tools of the Trade  

I don’t think the debate over which is better – pen and paper, or computer, has yet been resolved. Many advocate for the non-technological approach and there many benefits – there is a lot more freedom with paper. It’s easier to create mind maps, scribble notes in the margins, circle thoughts to call out, use color, and decorate your pages. You can choose lined pages, or unlined and give yourself even more room for experimentation. That being said, if journaling on a computer works best for you – then go for it.  

Personally, I loved my handwritten journal…for awhile. But eventually I realized I could focus more on what I was writing when my hand wasn’t cramped and I wasn’t thinking about how much of the page I had filled.  

For the handwritten path:

  • For a longtime, I loved my discbound journal as it gave me freedom to have different sections and move my pages around.
  • Dotted pages worked great for me, or you could try lined or blank.
  • Washi tape is a great way to decorate your journal, or reinforce pages.
  • Personally I love fine tipped blue and black pens.
  • And for a little art and decoration you could use colored pens or some stencils. 

For the digital path: 

Personally, I love typing on my computer and use OneNote to organize my journal sections. Here’s a great intro video to OneNote. It approaches using OneNote more from a work perspective, but the concept is the same. Obsidian and Notion are also great options.  Since these sync to the cloud I can access my journal on multiple devices, which means when I travel I use my tablet and keyboard.

When I want to create a digital mind map, I use Miro or MindMup (both free), although a stylus and tablet also work great.  

Journaling and Therapy 

Therapy is a fabulous resource and one that I am a big advocate for in the right circumstances. However, some people may view journaling as a substitute for therapy, which I want to caution against. While some studies have compared talking with journaling and found similar benefits, we have to remember that therapy offers things that journaling cannot – a sympathetic ear, advice, the comfort that you are not alone. If therapy is helpful, journaling is best seen as a complementary tool. You can write down notes and advice from your therapist to review later. If you find yourself wanting to talk to your therapist in between sessions you can write out a dialogue with him/her. You can journal about the therapy session itself and the work you are doing which may help you make the most of the next session.    

Our Brains Change  

Our brains are amazing. And they are not static – they can and do change as a result of both our experiences, and how we personally direct our focus and attention. This is referred to as neuroplasticity – the ability of the brain to change and adapt. We have about 100 billion neurons which communicate with each other via synapses – the gaps between those neurons. As we learn new things and have unique experiences, some of those connections are strengthened while others are eliminated. At times, we can actually create new connections and sometimes even new neurons. There are a variety of things we can do to affect brain change – learn something new, travel somewhere different, get good rest, exercise, etc. Journaling can also help by directing our thoughts. How we choose to focus our attention will change which connections are strengthened – for instance repeatedly thinking about what we are grateful for will nourish different connections compared to continually thinking negative thoughts. And, when we write out those thoughts (as opposed to just thinking them) our brain has more time to soak it in.  

This means we can influence our brains by how we direct our attention. When we journal about our dreams for the future, we show our brains possibility and hope. When we journal about who we are, we reinforce those beliefs – positive or negative. When we journal about who we want to be, we begin to change how we perceive ourselves – and thereby change ourselves. This is why intentional journaling can have real effects in a short period of time. We choose how we direct our attention and the stories we tell ourselves and hence change the current and future narrative.   This also means that we can override negativity. We can write positively about a negative experience – maybe a lesson learned, a positive way we changed, a positive effect on a relationship. When we tie a positive outcome with a negative experience, we begin to hold these two aspects together, which means that when we later recall the negativity, there is also an element of positivity that emerges. Just remember that the absence of negative does not equal positive – saying that your vacation was “Not bad” does not mean that you had a great time, and in fact your brain focuses more on the “bad” part of that phrase. You would want to focus on your vacation having been “relaxing”, or “enjoyable”, or “adventurous”. 

Journaling with Others 

We don’t have to journal in isolation. Many people enjoy journaling with others – whether it’s over zoom with a single friend or meeting a journal writing group at a local coffee shop. Journaling with others helps us find community, decreases our isolation, and builds connection with others. A regular meeting also helps us to be more consistent with our writing. And while sharing should never be obligatory, we can learn a lot from those who do choose to share.  

Whether you call up an old friend to see if they would like to journal with you, or you join a group, it’s important to set some ground rules – where and when you will meet, how often, and for how long. The most important piece is that everyone involved is committed to showing up and writing.  

The group can also establish ground rules for interacting with each other and how to offer feedback when someone chooses to share. When we listen to others’ journal writings, we do so not to offer praise and critique on the actual writing, but to hear the story they are telling. We can affirm to that person the strength he displayed, we can offer him a caring presence, and we can ask questions that might help her fill in gaps in her narrative that she couldn’t see were there.  

If you are interested in joining a group, Facebook and Meetup are great places to start.  

Bottom Line 

Our brains can and do change in response to our thoughts and experiences, which is one way journaling can help us process trauma, paint our future, and organize our thoughts. Pull out a pen (or laptop), date your page, and begin writing. Write out the details, and the emotions you feel, write the negative thoughts, but look also for the positive. Finish your writing with a reflection. Whether you choose to write for a few days to process an event or you come to your journal day after day, I hope you find insight and clarity.  

For additional journaling techniques and prompts, please see Part 2.  

Credits

Photo by Aaron Burden on Unsplash

Sources

Cup of matcha tea

Tea, Matcha, L-Theanine & Depression

2020 / / 0 Comments

Note: This post contains affiliate links which means if you click through and make a purchase I may receive a commission (at no additional cost to you). This post is not sponsored by any company, and any products mentioned are things I have personally used and recommend. Thank you for your support.

There is not nearly as much research on the effects of tea on depression compared to coffee. However, there is some evidence that tea can help. One study of almost 10,000 adults in Korea showed that consumption of at least three cups of green tea a week led to a 21% lower prevalence in depression rates. In a meta-analysis of 11 studies with over 4,000 cases of depression, every three cups per day were associated with a 37% decrease in depression risk. Tea drinkers were also found to have lower levels of stress hormones.

Tea Types

There are over 3,000 varieties of tea and all of them come from the leaves of the Camellia sinensis plant. There are five main types of tea, with multiple subcategories for each. In addition to harvest date and varietal, the five categories are largely a function of how the tea leaves are processed. One such process is oxidation, when tea producers expose the leaves to the air, which dries and darkens them. Different levels of oxidation will produce different varieties of tea. In general, the longer the oxidation process, the stronger and more caffeinated the tea will be.

  • White tea is basically unprocessed tea. The leaves are harvested and simply dried. This leads to a delicate flavor and aroma.
  • Green tea leaves are plucked and very quickly heated (which prevents oxidation) and rolled (which shapes the leaves and wrings out some of the juices). 
  • Oolong tea is often described as half-way between green and black tea; it is oxidized anywhere from 8-80%.
  • Black tea comes from leaves that are more fully oxidized, which also means it usually has a higher caffeine content.
  • Pu’erh tea has undergone a fermentation process that lasts anywhere from a few months to several years.

Unfortunately, it is unclear which tea types have the most profound effect on depression, although all teas are known to have various health benefits. Some studies have shown that tea can protect against cancer, heart disease, diabetes, stroke, Parkinson’s, Alzheimer’s, and can help lower cholesterol. Most of these benefits are due to tea’s high antioxidant content, which is also what helps combat depression.

Tea Benefits for Depression

There are several different components of tea that could be helpful. Tea contains polyphenols which are antioxidants that are known to have antidepressant properties. One of the most well-known antioxidants in tea is epigallocatechin gallate (EGCG), which is thought to help people feel calmer and improve both memory and attention.

Tea also contains caffeine, which has shown to provide some benefits against depression, although many of the studies on caffeine were done with coffee.

Then there is L-theanine, an amino acid that decreases stress, increases feelings of relaxation, and increases several neurotransmitters. Matcha is a specific kind of green tea that contains the most L-theanine of all the tea types. Besides tea, l-theanine can only be found in any significant amount in a single wild mushroom.

Matcha Tea

Matcha tea is made from tea leaves that are finely ground into a powder and is traditionally used in Japanese tea ceremonies. Matcha provides far more antioxidants than a typical cup of green tea (3-10 times as many) due to the method in which the tea leaves are grown, and because you actually drink the tea leaves. Matcha also contains a fair amount of caffeine (about 70 mg, whereas a typical 8oz brewed coffee contains about 96mg), which means you are getting the depression benefits that come from both antioxidants and caffeine.

There are two types of matcha tea. Ceremonial matcha is made from the youngest leaves at the top of the plant, which produces a flavor for everyday drinking. Only the youngest most delicate leaves are used for ceremony grade, so it does have a higher cost. Culinary matcha comes from the leaves at the base of the plant which produces a slightly stronger taste and is often used for making lattes and baking. Culinary matcha tends to be cheaper, but both provide similar health benefits.

Matcha is traditionally prepared in a small bowl with a whisk and hot water, although you can also use a hand blender and tall measuring cup. You want to be sure not to burn the tea leaves and use water that is about 175 degrees. You can set water temperature on a kettle like this one.

All plants can absorb toxins and heavy metals from the surrounding environment and soil, so it’s good to look at the source of tea, and this is particularly true for matcha since you are drinking the entire tea leaf. The below companies are organic and test their matcha for heavy metals and contaminants.

Ceremonial

Culinary Grade

While all tea may have benefits for depression, matcha may be the star player amongst the tea varieties due to its higher concentration of antioxidants, caffeine, and l-theanine.

L-Theanine

And that brings us to the specific component of l-theanine. L-theanine is known for inducing relaxation and providing a sense of calm wakefulness. L-theanine in and of itself has shown multiple health benefits related to depression and anxiety and has been shown to be effective for major depressive disorder. It helps in a few different ways:

  • Cognitive Performance: When combined with caffeine (like with matcha, or when taken in pill form with a cup of coffee), l-theanine boosts cognitive performance, memory, focus, and reaction times. It does induce relaxation, but it only relaxes the areas of the brain that are not needed to perform tasks.
  • Stress & Neurotransmitters: L-theanine reduces cortisol and stress levels. It also increases GABA (the calming neurotransmitter), which can help with anxiety, and it increases both dopamine and serotonin levels. These calming effects can last 8-10 hours.
  • Sleep: Because it helps reduce anxiety, increases GABA, and promotes relaxation, L-theanine also helps you fall asleep more quickly and increase sleep quality. It also enhances alpha brain waves. Brain waves simply measure the activity in our brain – it is when neurons communicate with each other. There are five different types of brain waves and L-theanine increases alpha brain waves, which are present during meditation, creative processes, and REM sleep. 

These qualities mean it combines well with caffeine for calm, steady alertness, or in the evening to help with sleep and relaxation. You can find l-theanine in capsule form with the following recommended dosages:

  • For sleep / depression / stress: 100-400 mg
  • For use with coffee: 12-100 mg with 30-100mg caffeine

These recommended amounts can be a little higher than what is found in a cup of tea:

  • Green tea – 8 mg
  • Black tea – 24mg
  • Matcha – 46mg

L-theanine is generally considered safe, however the following individuals should check with their physician before using:

  • Pregnant/breastfeeding women
  • People with low blood pressure or using drugs to treat blood pressure (as it can lower blood pressure)
  • Kids
  • Individuals on ADHD medication
  • Individuals taking stimulant drugs

I like this brand and this brand, which are both 200mg per capsule. This one provides 100mg per capsule.

Bottom Line

The antioxidants found in tea may provide antidepressant benefits. Matcha tea may provide the most benefit due to its higher content of both L-theanine and antioxidants. L-theanine is known by itself to have antidepressant effects due to its impact on cognitive performance, stress, ability to increase neurotransmitters, and ability to improve sleep.

Credits

Photo by Sarah Gualtieri on Unsplash

Sources

https://www.nature.com/articles/d41586-019-00398-1

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627400/

https://academic.oup.com/ajcn/article/90/6/1615/4598112

https://www.belfasttelegraph.co.uk/life/health/from-helping-to-manage-depression-and-anxiety-to-preventing-diabetes-heres-why-tea-always-seems-to-do-the-trick-39232420.html

https://www.health.com/nutrition/what-is-matcha

https://www.chalait.com/blogs/matcha-guide/how-matcha-helps-with-anxiety

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627400/

https://www.mdlinx.com/article/one-supplement-you-should-start-taking-now/lfc-3252

https://www.psychologytoday.com/us/blog/sleep-newzzz/201708/what-you-need-know-about-l-theanine

https://www.psychologytoday.com/us/blog/integrative-mental-health-care/201908/l-theanine-different-mental-health-problems

https://www.researchgate.net/publication/251575381_How_much_theanine_in_a_cup_of_tea_Effects_of_tea_type_and_method_of_preparation

https://www.teaclass.com/lesson_0102.html

https://www.webmd.com/diet/features/tea-types-and-their-health-benefits#1

Nootropics

Does L-Theanine Help Depression?

Is L-Theanine Good for Anxiety?

https://www.artfultea.com/tea-wisdom-1/2017/7/7/tea-oxidation#:~:text=Oxidation%20is%20a%20process%20through,process%20after%20they%20are%20harvested.

coffee beans

Coffee, Caffeine, & Depression

2020 / / 0 Comments

Note: This post contains affiliate links which means if you click through and make a purchase I may receive a commission (at no additional cost to you). This post is not sponsored by any company, and any products mentioned are things I have personally used and recommend. Thank you for your support.

Coffee beans

When I started the research for this article I thought it would be pretty straight-forward. Either a yes or no, we should/should not drink caffeine, there you go. I should have known better. Health is rarely that clear-cut. While this blog aims to give clear, actionable steps to alleviate depression symptoms, this post will be a bit more nuanced. While coffee and tea (our main sources of caffeine) have many potential health benefits, there are a few reasons why we might not want to enjoy them.

In the interest of full disclosure, I am a huge fan of both coffee and tea. I love the taste, the ritual, the culture – everything about these beverages. I have cut them out at various times over the years and they always seem to creep back into my daily rituals.

Coffee’s Benefits for Depression

Coffee is one of the most widely consumed beverages in the world, with Nordic countries leading the way in consumption. While its ubiquity makes it seem benign, it is considered a drug due the affects it has on our brain function, mood, and behavior.

There are multiple studies that have shown a correlation between coffee consumption and reduced incidence of depression:

There are two ways in which coffee might be helping. The first relates to how coffee serves its initial purpose of keeping us awake and alert. Adenosine is a molecule that accumulates in our brain throughout the day and increased levels of adenosine trigger sleep. Ideally adenosine is cleaned out while we sleep, and then slowly accumulates throughout the day making us drowsy at night. But when we don’t get a full night of sleep, we can start the day with leftover adenosine. Coffee keeps us awake because caffeine binds to adenosine receptors in the brain, which blocks its effects and keeps us awake. This also increases the amount of dopamine that binds to dopamine receptors. Dopamine is the neurotransmitter that leaves us feeling happy, motivated, and focused. As a result, caffeine consumption, and the resulting increase in dopamine, can potentially reduce depression symptoms.

Additionally, while there is a lot of discussion about depression being caused by a brain chemistry imbalance (usually meaning low in neurotransmitters serotonin and dopamine), another theory gaining greater traction is that there is inflammation in the brain causing depression. Coffee contains many anti-inflammatory compounds that can reduce this inflammation associated with depression.

It is important to note that most of these studies that look at caffeine are looking specifically at coffee. Soda, energy drinks, and coffee with lots of sugar are not going to provide these same benefits.

The final thing caffeine does, and this is no small thing, it provides hope. When I’m struggling through a day, filling my favorite mug with a hot comforting beverage gives me a moment to pause and to feel like I’m doing something to feel better. In the end it often doesn’t help me much but the hope – well, that does.

Additional Health Benefits from Coffee

This is a blog about depression so I won’t dwell for too long on the additional health aspects of coffee, but I do think it is important to note that coffee has also been shown to reduce the risk of Alzheimer’s, Parkinson’s, cognitive decline, diabetes, and some cancers. It may also help your brain to remember things you have learned and studied. 

How Coffee Might Hurt

Sadly, coffee is not all red roses and chocolate – there can be some downsides as well.

No sweeteners

First of all, you don’t want your caffeine coming from sugary coffee drinks. Sugar is not a friend of depression. If you do like a little sweet with your coffee, honey and stevia in small quantities are good options.

Anxiety / Stress

Caffeine can actually exacerbate anxiety; and, since anxiety often occurs alongside depression, this may not be a good combination. Caffeine both increases cortisol, and stress hormones, and decreases the production of GABA, a calming neurotransmitter.

Increase depression

While multiple studies have shown a correlation between coffee consumption and decreased depression, other studies have found just the opposite – that coffee can lead to an increase in depression. There is some evidence that chronic caffeine consumption can increase serotonin receptors by 26-30%, and increase GABA receptors by 65%. Unfortunately, an increase in receptors means that there is a reduction in function and activity of the neurons associated with those receptors.

Impact on Other Nutrients

Coffee can also deplete multiple nutrients – it inhibits the absorption of b-vitamins (like folate) and iron (which is needed for serotonin and dopamine), and it encourages you to pee more frequently causing a loss in water and electrolytes (including magnesium). 

Adrenal glands / hormones

Adrenal glands sit above our kidneys and produce a variety of hormones, including sex hormones and cortisol, the stress hormone that puts us in fight or flight mode. When we drink coffee we trigger our adrenal glands and put more stress on them. According to some functional doctors, taxing our adrenals with both chronic stress and coffee can lead to adrenal fatigue, which is when the adrenals can no longer keep up with production of hormones. Adrenal fatigue can lead to (among other things) fatigue, brain fog, and depression.

Adrenal fatigue is not a medical diagnosis (and is different from adrenal insufficiency, a medical diagnosis that is treatable). While a doctor may not diagnose you with adrenal fatigue, it is worth mentioning as a possible repercussion to caffeine consumption as some health practitioners do recognize and treat the condition.

Who should not use caffeine

Generally speaking coffee is safe for most individuals, although there are a few people should stay away from it. It is not meant for kids or adolescents and has been shown to possibly worsen depression symptoms in teens. It should not be mixed with certain antidepressant medications as they slow the breakdown of the caffeine. This slowdown can enhance the caffeine effects, leading to anxiety.

Tips to reduce coffee intake

If you are looking to reduce your coffee intake, here are a few tips:

  • Slowly cut down on your coffee intake rather than quitting all at once. For instance, eliminate one cup per week.
  • Replace regular coffee with decaf so you still get to enjoy the taste. If you switch to decaf, choose coffee that uses the swiss water method of decaffeination – it is the cleanest method as it only uses water (some processes use solvents), consistently removes the most caffeine, and does a better job of preserving flavor. Purity coffee is a great option.
  • Adding a little fat like butter, ghee, or coconut oil can slow down the effects of the caffeine.
  • Your last cup of coffee should be at least 6 hours before bedtime so as not to interfere with sleep.
  • When I cut out coffee the only replacement that worked for me was healthy hot chocolate (2 tsp cacao, dash of: cinnamon, cayenne, nutmeg, hot water, and either coconut creamer or MCT Oil). The linked cacao has been tested for mycotoxins (mold), which can be an issue in some chocolates. And yes, coconut fat is good for you.
  • Replace your coffee with tea or matcha, which have less caffeine and their own health and depression benefits.

Bottom Line

The bottom line is you really have to do what works for you. Many people find that when they are feeling a little sluggish/unmotivated/out of sorts, a cup of coffee helps them feel focused and ready for the task at hand. And that cup of coffee comes with additional health benefits. However, for some, caffeine can bring on anxiety and restlessness that can be even worse than the initial depressive symptoms. It is worth experimenting with what works for you. If you are a coffee drinker try eliminating caffeine for a month and see how you feel. And if you are not a coffee drinker, maybe try a small cup on a down day and see if you feel any better. Ultimately, do what is right for you and your body.

Credits

Credits: Photo by Simon Z on Unsplash

Sources

https://www.apa.org/gradpsych/2015/11/coffee

The Effects of Caffeine on Depression

https://www.medicalnewstoday.com/articles/313988#possible-benefits

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4826990/

https://pubmed.ncbi.nlm.nih.gov/23465359/

https://www.psychologytoday.com/us/blog/the-superhuman-mind/201709/how-does-coffee-help-alleviate-depression

https://www.psychologytoday.com/us/blog/cravings/201910/coffee-does-it-help-or-harm-you

https://www.psychologytoday.com/us/blog/inner-source/201509/can-coffee-help-anxiety

https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0094715

https://www.precisionnutrition.com/coffee-and-hormones

https://www.livestrong.com/article/543829-adrenal-exhaustion-and-coffee/

How Caffeine is Robbing Your Adrenals

What Roasters Need to Know About Decaf Coffee

You Might Have Adrenal Fatigue, Here’s How to Treat it Naturally

Caffeine and Adrenal Fatigue — Could Your Adrenal Glands Be Paying Dearly?

Essential Oils & Depression

2020 / / 0 Comments

Note: This post contains affiliate links which means if you click through and make a purchase I may receive a commission (at no additional cost to you). This post is not sponsored by any company, and any products mentioned are things I have personally used and recommend. Thank you for your support.

Yellow flower with small bottle of oil

What they are

Essential oils are highly concentrated plant extracts from the flowers, leaves, stalks, seeds, and roots of plants. They are also what give plants their aromas. They can be used aromatically through inhalation, applied topically to the skin, and taken internally, and are used in a variety of household, medical, and massage applications. Some people turn to essential oils as an alternative to harsh, chemical laden cleansers (think lemon). Others use them in making homemade lotions/soaps/hair care (think tea tree for acne). They are widely used in the food industry (albeit in small amounts) to flavor and preserve items. They can also be used to affect mood – think lavender on your pillow to help you sleep.

The world of essential oils can be a bit overwhelming. There are literally dozens of different essential oils available for purchase and their uses are far ranging. There are books, research studies, and organizations devoted to their study and application and I won’t try to repeat their encyclopedic knowledge here. What I will give you are a few reasons essential oils are beneficial for depression specifically, and a few ideas on how to try them out.

Essential oils are a highly concentrated form of a plant and are most often created through distillation. It can take several pounds of a plant to produce a single bottle, creating a concentration that is 50 to 100 times stronger than the oils in the plant itself. Meaning they are potent substances. It also means the price can vary depending on how easily the plant is to obtain and how much oil is contained in the plant itself. It might seem a bit far-fetched that an herb or plant could be effective against infection or brain chemistry challenges; but, many of our pharmaceutical drugs have plants as their origin (aspirin comes from willow bark, morphine is derived from the poppy plant, etc). While we don’t know the true purpose of essential oils to a plant, it’s been surmised that they help protect the plant from infection, pests, predators, and to heal wounds. And, if they can do that for the plant, they can do that for us as well.

History

Essential oils have a been used for centuries for various purposes. They have often been engaged during religious ceremonies; Hebrews used oils to consecrate temples and rosewater has been used to purify mosques. They have also been employed during meditation to relax the mind and support a deeper practice. In Africa, the oils were used to protect skin from the harsh sun. During the plague, spices were burned in public squares to fight infection. As evidence that this may have helped, many perfumers escaped the plaque. Essential oils have a long history in skincare and as medicine for both mind and body. 

How EOs help with depression

It is important to note that essential oils will most likely not cure depression on their own. However, they are a powerful tool in the toolbox as you find what works best for you and can be an effective supplemental strategy. They are powerful because they can provide relief within minutes. Even if it means the depression comes back tomorrow, if they help you manage today, it’s a win.

It’s thought that certain oils can stimulate the areas of the brain that produce norepinephrine (a hormone and neurotransmitter whose function is to mobilize the brain and body) and serotonin (the “happy chemical”). Many of the oils that are beneficial for mood are also adaptogenic – meaning they can be both relaxing or stimulating depending on what your body needs at the time. Adaptogens are plants that “adapt” to your body’s needs and combat any stressors you may have – physical, emotional, chemical. Additionally, the brains of depressed individuals are sometimes less active – essentials oils can help spark that activity.

EO Companies and what to look for

When shopping for essential oils, you want to buy the pure plant extract. Fragrance and perfume are not the same thing as they are often manufactured scents. The same essential oil will vary in smell depending on where the plant was grown and even the time of year it was harvested. For companies producing mass quantities of fragrance that variation just doesn’t work – they need consistency in their products. So they manufacture the smell, which is also a lot cheaper. Unfortunately that also means you only get one tiny compound as opposed to the entirety of the oil, which will be much more complex.  

Many of the essential oils available in big box stores will not be pure – they may contain synthetic fragrance or isolated chemical fragrance; so, you want to purchase from a reputable company. A few things to look for:

  • The company should list the plant’s scientific or botanical name and the location where the plant was grown.
  • Most oils are distilled; if another extraction method was used that should be noted.
  • Any specific warnings about use should be noted.
  • The oils should come in a dark bottle with an orifice (a plastic insert that seals the top of the bottle and allows drops out). These protect the oils from oxidation and sunlight.

You want to store the oils in a dark place. Most oils will last for years, although there are exceptions – citrus, fir, and pine oils have the shortest shelf life (about a year). Oxidation is an issue, so don’t purchase a large bottle unless you know you love that oil!

There are several large multi level marketing (MLM) companies that sell essential oils. While I do believe they are quality products, their sellers are not trained aromatherapists. Personally, I prefer to purchase straight from the store. I love Eden’s Garden – they meet the requirements listed above and their prices are much better than you will find through an MLM (and they have free shipping!!).

How to use EOs

There are two main ways of using essential oils:

Diffusing

Essential oils are added to a diffuser (along with water) or nebulizer (which turns the oils into a mist without the use of water), and dispersed throughout the room so you can inhale them. This is a quick and effective way to treat depression as the nose has direct contact with the brain. This is why essential oils can work so quickly. I love both this diffuser and this one. They are easy to use and don’t make a sound when they turn off so I can use them at night while I sleep.

Sometimes I like to diffuse oils at work, which is a little awkward in a cubicle setting. This diffuser keeps the scent confined to just my desk area.

Topically

You can mix essential oils with a carrier oil and apply directly to your skin. Carrier oils are derived from the seeds and nuts of plants. Jojoba, coconut, and avocado are common oils, but there are many more to choose from. Carrier oils allow you to dilute the essential oils. Since essential oils are fat soluble, they can only be diluted with another oil, not water. This is a great method for skincare, and will be beneficial for mood, though not as significantly as inhalation. The added bonus of this method is you get the benefits provided by the carrier oil (many carrier oils are rich in Vitamins A and E). Edens Garden has many fabulous carrier oils to experiment with trying.

A few oils (primarily citrus and bergamot) are phototoxic, which means they can cause a sunburn-like reaction. You can still apply these oils topically, just not before heading out into the sun.

You can also add 3-10 drops of essential oils to a bath (with some Epsom salts for added magnesium!). Since oils are fat soluble and therefore won’t dilute in water, choose oils that are less irritating to the skin (I made that mistake with lemon once. The bath didn’t last long!)

Ingestion

While you might see some people advocating for ingesting oils, most aromatherapists would only advise this under the direct care of a professional. They are occasionally used internally for digestive or gut issues, but for short periods of time and under supervision.

Tips

Using a blend of 2-3 oils can be beneficial as the oils will sometimes work synergistically with each other and have a mutually enhancing effect.  

As you explore what you like and what works for you, remember that scent is one of our strongest senses and can bring on intense emotions. Things like your favorite food cooking or even the cleaning product your grandma used can bring back memories for you – but not necessarily anyone else – so the scents you choose should be for you. Your culture, upbringing, gender, age, etc. can all influence what smells good to you. People often prefer familiar aromas (unless those aromas are tied to negative memories). It’s good to keep personal perspective in mind when choosing and mixing oils. You can also expand beyond the oils recommended for depression – let your own senses and results be your guide. 

EOs to use

There are a number of essential oils shown to help depression. First, note that not every aromatherapist will list these exact oils as being beneficial – plants and people are just not that exact of a science. However, the oils listed below appear in multiple sources and are some of the more commonly cited oils. There are a number to choose from and please don’t get overwhelmed – start with just two or three that look interesting to you from a characteristic standpoint or because you are familiar with the scent and love it. You can always add more oils later if you like this method.

OilCharacteristicsNotes
Basil– Enhances mental focus
– Alleviates tension, anxiety, and intellectual fatigue 
– Clears the head 		Avoid during pregnancy and those with problems related to high estrogen
Bergamot – Uplift emotions
– Help with anxious thoughts
– Lowers stress and anxiety 		Can be phototoxic
Chamomile – German, Roman– Calms mind and body
– Helps with stress, anxiety, suppressed anger		More expensive oil
Clary Sage– Provides calm to mind and body
– Calms mental chatter
– Especially helps depression related to PMS, menopause, or postnatal 		Avoid during pregnancy and those with problems related to high estrogen
Citrus– Orange, grapefruit, lemon, lime
– Promotes positive mood
– Reduces anxiety		Can irritate sensitive skin, and are phototoxic
Frankincence– Promote relaxation and calm
– Uplifting / Promotes feelings of positivity
– Promotes focus and mental balance
– Slows and deepens breathing
– Helps with deep pain of the soul		 
Jasmine– Stimulates mental function
– Dissolves apathy and lack of confidence
– Soothes grief
– Aphrodisiac		More expensive oil
Lavender– Promotes overall calm
– Supports sleep
– Eases tension, anxiety, and depression
– May help in the release of serotonin
– Reduces stress
– Improves memory and concentration
Melissa– Alleviates anxiety, tension
– Uplifts mood
– Calms mind and body
– Sedative		More expensive oil
Neroli– Counters anxiety, lack of confidence
– Redirects energy in a positive direction
– Counters fatigue and insomnia		More expensive oil
Patchouli– Counters nervousness, sensitivity, anxiety
– Helps put problems into perspective		 
Peppermint– Improves ability to focus
– Improves memory
– Stimulant		Not necessarily for depression, but great for when the brain needs a boost in working
Petitgrain– Considered the poor man’s neroli
– Increases perception and awareness		 
Rose– Eases grief and loss
– Comforting
– Eases fear and lack of confidence		More expensive oil
Rosemary– Increases memory and alertnessNot necessarily for depression, but great for when the brain needs a boost in working
Recommended that pregnant women only use the spice
Sandalwood (East Indian)– Promotes peace, relaxation, and opennessMore expensive oil
Ylang Ylang– Promotes positive thoughts
– Boosts mood and relieves tension
– Relaxing		 

Cautions

There are a few cautions to note:

  • Don’t apply to skin neat (without a carrier oil).
  • Essential oils can interfere with some prescription medicines.
  • Some oils are phototoxic (generally bergamot and citrus oils). This means you don’t want to put them on your skin and then expose your skin to the sun. If applying these oils to the skin, use them at night or when you are staying indoors.
  • Some oils are not advised for pregnancy, while others can be used but with half the usual amount. Safe oils generally include gentle florals (rose, neroli, lavender, ylang-ylang, chamomile), citruses, geranium, sandalwood, spearmint, and frankincense. Unfortunately, not all resources completely agree on which are safe so another guideline is to use your nose and simply stay away from aromas that are unappealing.
  • They can be used with kids, but keep in mind they are more susceptible to toxicity so some aromatherapists advise heavily diluting the oils while others advise against their use at all. If used, use ¼ to ½ the dosage, adjusting by weight. The safest are lavender, tangerine, mandarin, neroli, frankincense, petitgrain, and roman chamomile.
  • Our liver clears essential oils from the body so if you have a liver condition or drink a lot of alcohol, rotate the oils you use.
  • Consistent, low doses are safest and most effective. You don’t need to put a lot of oil in your diffuser, and use it constantly, to the get benefits. These are highly concentrated forms of a plant so use them as needed and with care. You don’t need to use them everyday but simply as needed.

Resources

If you want to learn more (including other uses for essential oils) I highly recommend the book Aromatherapy: A Complete Guide to the Healing Art by Kathi Keville and Mindy Green. It’s accessible (not highly technical), gives a great overview of many oils and includes charts showing which oils are best for certain conditions.

Bottom Line

Essential oils are highly concentrated plant extracts that have been used throughout history to combat disease, purify religious temples, and heal the body. Many essential oils have been shown to help with mood. Inhalation is likely the best method of application for mood as the nose has a direct pathway to the brain. It’s thought that essential oils may impact our feel-good brain chemicals, as well as being adaptogenic (adapting to our body’s needs). While there are many essential oils to choose from, a simple blend of 2-3 oils that are pleasing to you as an individual is all you need.

Sources

Aromatherapy: A Complete Guide to the Healing Art. Kathy Keville and Mindy Green

Aromatherapy for Health Professionals. Shirley Price and Len Price

The Encyclopedia of Essential Oils. Julia Lawless

The Essential Oils Hormone Solution. Dr. Mariza Snyder

http://www.theatlantic.com/health/archive/2015/01/the-new-antibiotics-might-be-essential-oils/384247/

https://www.newyorker.com/magazine/2017/10/09/how-essential-oils-became-the-cure-for-our-age-of-anxiety

https://www.washingtonpost.com/lifestyle/wellness/essential-oils-are-potent-risky-and-promising-heres-what-you-need-to-know/2019/12/10/1470d7c4-1623-11ea-8406-df3c54b3253e_story.html

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