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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.
| Oil | Characteristics | Notes |
|---|---|---|
| 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 alertness | Not 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 openness | More 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
