Essential Oils Aromatherapy for Post Covid-19 Pandemic Mental Health

The COVID-19 pandemic created unprecedented challenges worldwide, profoundly impacting mental health due to isolation, health concerns, and financial instability. Now, as we transition back to “normalcy,” mental well-being remains critical. Aromatherapy—the therapeutic use of essential oils, has gained traction for its potential to help reduce stress and anxiety, alleviate mental fatigue, and support mental resilience post-pandemic. From randomized controlled trials to pilot studies, research indicates that aromatherapy may have a positive effect on perceived stress levels and mental health parameters.

The Effect of Aromatherapy on Perceived Mental Health

Aromatherapy has gained attention as a natural approach for improving mental health and reducing stress, especially during and after the COVID-19 pandemic. The impact of essential oils on perceived mental health goes beyond just providing a pleasant aroma; these oils interact with the brain’s limbic system, which is responsible for mood, emotions, and memories. This interaction can lead to noticeable improvements in mood, anxiety levels, and overall mental well-being. Research, including clinical trials and pilot studies, continues to explore the depth of these effects, particularly on perceived stress and anxiety.

Here’s how aromatherapy positively affects mental health, with additional insights based on recent studies and practical applications:

1. Reducing Perceived Stress and Anxiety

Essential oils like lavender and frankincense are well-known for their calming effects. Clinical aromatherapy often uses these oils to alleviate stress and anxiety, helping people feel more relaxed and centered.

Studies, such as randomized controlled trials on hospital staff, indicate that inhaling lavender essential oil reduces perceived stress and anxiety levels significantly. Regular use of aromatherapy in clinical settings has shown promising results in lowering stress-related symptoms among healthcare workers, patients, and the general population.

2. Enhancing Mood and Emotional Stability

Essential oils like bergamot, ylang ylang, and clary sage are known to uplift mood, reduce feelings of sadness, and provide emotional support. In a pilot study conducted on individuals experiencing pandemic-related stress, regular inhalation of these oils led to an improvement in their perceived mental health parameters.

The effect of aromatherapy on perceived mental health is profound because it can influence neurotransmitters like serotonin and dopamine, which play essential roles in mood regulation. By naturally stimulating these “feel-good” hormones, aromatherapy can help create a sense of emotional balance.

3. Improving Sleep Quality and Combating Mental Fatigue

Sleep disturbances were widespread during the pandemic, impacting mental health and increasing stress levels. Essential oils like lavender, cedarwood, and roman chamomile are commonly used to improve sleep quality and promote relaxation.

Aromatherapy can indirectly enhance mental health by helping people achieve restorative sleep. By addressing insomnia and disrupted sleep patterns, aromatherapy supports mental resilience and reduces symptoms of mental fatigue and burnout.

4. Supporting Cognitive Health and Mental Clarity

Essential oils like peppermint, rosemary, and lemon have stimulating properties that enhance focus, alertness, and memory retention. For those experiencing mental fog or cognitive fatigue, especially during long work-from-home hours, these oils can be a game-changer.

A study on cognitive performance found that participants who inhaled rosemary essential oil showed improvements in memory tasks, suggesting that certain essential oils may be helpful in sharpening cognitive functions and combating the mental dullness associated with chronic stress.

5. Providing a Sense of Control and Comfort During Uncertainty

The COVID-19 pandemic caused prolonged uncertainty and loss of control for many individuals. Engaging in a self-care routine with essential oils gives people an accessible tool to manage their emotions and create a peaceful environment.

The use of aromatherapy provides comfort by creating a consistent, familiar scent that can act as an anchor in times of stress. By establishing a routine with essential oils, individuals can regain a sense of stability and control, which is essential for mental well-being.

6. Reducing Symptoms of Depression and Promoting Emotional Resilience

Certain oils, such as frankincense and sandalwood, have grounding effects that help people feel more centered and connected. These oils are beneficial for those dealing with symptoms of depression or emotional overwhelm.

Aromatherapy can promote emotional resilience by encouraging relaxation and reducing mental tension. Regular use of essential oils like frankincense can help individuals find calm and reframe negative thoughts, supporting their journey towards improved mental health.

7. Impact of Clinical Aromatherapy on Healthcare Workers

During the COVID-19 pandemic, frontline healthcare workers faced extreme levels of stress and burnout. Studies have shown that clinical aromatherapy interventions using lavender and tea tree oils reduced anxiety, stress, and even symptoms of PTSD in these high-stress roles.

In a randomized clinical setting, healthcare workers using hands-free aromatherapy inhalers reported reduced stress and burnout, indicating the potential of aromatherapy as a support tool in demanding environments.

8. Aiding in Physical Relaxation to Support Mental Health

Essential oils like marjoram and chamomile can be applied topically or inhaled to relax tense muscles, reduce physical discomfort, and calm the nervous system. Physical relaxation promotes mental relaxation, making it easier to unwind and let go of mental stressors.

By aiding physical relaxation, essential oils help to prevent the cycle of physical and mental stress, where muscle tension exacerbates anxiety and vice versa.

The Science Behind the Effect of Aromatherapy on Mental Health

Research into aromatherapy interventions shows that essential oils work through the olfactory system, stimulating brain receptors that control mood and emotions. Clinical trials and controlled clinical studies have shown that essential oils impact the limbic system, which is directly connected to our emotional processing centers.

By integrating aromatherapy into a daily routine, individuals can access a natural, non-invasive approach to mental health management. Although more systematic reviews and meta-analyses are needed to fully understand its long-term effects, existing research supports the effectiveness of aromatherapy for reducing stress and improving emotional health.

Key Essential Oils for Mental Wellness

The post-pandemic era has highlighted the importance of maintaining mental wellness. Essential oils are a valuable natural tool in this regard, offering aromatic compounds that impact the brain and nervous system to alleviate stress, uplift mood, and support emotional health. Here are some of the most effective essential oils for enhancing mental well-being:

1. Lavender Essential Oil

Lavender is one of the most well-known essential oils for reducing anxiety, stress, and promoting a sense of calm. Its soothing aroma has been studied extensively for its relaxing effects, making it a staple for those dealing with mental fatigue, stress, or sleep issues.

• Mental Health Benefits: Lavender has been shown to lower cortisol levels (the stress hormone) and support the body’s natural relaxation response. It also promotes deeper, restful sleep, which is essential for overall mental health.

• Uses: Diffuse lavender in the evening, add a few drops to a warm bath, or dilute with a carrier oil and apply it to your temples and wrists before bed.

2. Frankincense Essential Oil

Known for its grounding and meditative properties, frankincense is highly effective for mental clarity, emotional grounding, and enhancing focus. It is frequently used in meditation and spiritual practices due to its calming effects on the mind.

• Mental Health Benefits: Frankincense helps balance emotions, reduce feelings of depression, and promote a sense of mental clarity. It can ease symptoms of anxiety and improve focus, making it beneficial for those dealing with overwhelming thoughts.

• Uses: Diffuse frankincense during meditation or apply it topically (diluted) to the chest to create a sense of grounding.

3. Peppermint Essential Oil

Peppermint’s invigorating aroma is refreshing and energizing, making it an excellent choice for combating mental fatigue and boosting concentration. Its cooling effect on the body can help reduce feelings of tension, making it a popular choice for mental clarity.

• Mental Health Benefits: Known to stimulate the mind and improve cognitive functions, peppermint can reduce feelings of fatigue and enhance mental focus. It’s especially helpful during long work or study sessions.

• Uses: Inhale peppermint directly from the bottle, diffuse it in your workspace, or apply a diluted amount to the back of your neck for an instant energy boost.

4. Marjoram Essential Oil

Marjoram is less commonly known but highly effective for alleviating stress and promoting relaxation. Its warming, calming properties make it ideal for soothing the nervous system and easing tension, whether physical or emotional.

• Mental Health Benefits: Marjoram reduces feelings of restlessness and can help lower blood pressure due to its calming effect on the nervous system. It’s a valuable essential oil for reducing stress and creating a peaceful state of mind.

• Uses: Use marjoram in a diffuser or dilute it with a carrier oil and apply it to the shoulders and back for a comforting massage.

5. Rosemary Essential Oil

Rosemary is well-known for its cognitive-boosting effects, particularly in enhancing memory and focus. Its stimulating aroma makes it excellent for mental clarity, fighting brain fog, and alleviating mental fatigue.

• Mental Health Benefits: Rosemary improves concentration, memory retention, and alertness. It is particularly useful for those dealing with cognitive fatigue and low energy levels, making it a go-to essential oil for students or professionals.

• Uses: Diffuse rosemary during study sessions, mix it with a carrier oil and apply it to the temples, or inhale directly for a mental boost.

6. Bergamot Essential Oil

Bergamot is a citrus essential oil with a refreshing, uplifting aroma known to alleviate stress, sadness, and anxiety. Its mood-lifting properties make it a fantastic choice for those needing emotional support.

• Mental Health Benefits: Bergamot is both calming and energizing, helping to reduce symptoms of depression and promote feelings of joy and relaxation. Studies have shown that it can lower cortisol levels and relieve anxiety.

• Uses: Diffuse bergamot during the day to lift your spirits or add a few drops to a personal inhaler for on-the-go emotional support.

7. Ylang Ylang Essential Oil

With a sweet floral scent, ylang ylang is commonly used for its sedative properties and mood-boosting effects. It helps calm the mind and reduce symptoms of stress and anxiety.

• Mental Health Benefits: Ylang ylang promotes relaxation, reduces blood pressure, and relieves stress. It’s often used for emotional support, as its scent is deeply comforting and can provide relief from anger or frustration.

• Uses: Diffuse ylang ylang in the evening to relax or add it to a bath for a calming end to the day.

8. Clary Sage Essential Oil

Clary sage is celebrated for its antidepressant and anti-stress properties. It has a unique, earthy aroma that works well for stress reduction and calming nervous tension.

• Mental Health Benefits: Clary sage reduces feelings of anxiety and depression. It is known to balance hormones, which can have a profound effect on mood and emotional stability.

• Uses: Inhale clary sage from a diffuser, or blend with a carrier oil for a soothing massage.

9. Chamomile Essential Oil

Chamomile is gentle yet powerful, known for its calming and anti-anxiety properties. It’s especially beneficial for people dealing with insomnia, stress, or irritability.

• Mental Health Benefits: Chamomile is known to alleviate symptoms of anxiety and depression and improve sleep quality. Its sedative effects make it ideal for calming the mind and creating a peaceful environment.

• Uses: Diffuse chamomile before bedtime, add it to a warm bath, or apply a diluted amount to your pulse points for a calming effect.

10. Sandalwood Essential Oil

Sandalwood has a warm, earthy scent often used in meditation and relaxation practices. Its calming and grounding properties make it effective for mental clarity and relieving anxiety.

• Mental Health Benefits: Sandalwood helps reduce mental tension, promote relaxation, and encourage a sense of inner peace. It’s ideal for individuals looking to quiet the mind and focus inward.

• Uses: Use sandalwood in a diffuser during meditation, mix it with a carrier oil for topical application, or add it to a homemade personal inhaler for stress relief.

How to Use These Essential Oils for Mental Wellness

To get the most out of these essential oils for mental wellness, consider incorporating them into daily routines:

Diffusion: Use an essential oil diffuser to fill a room with the aroma of your chosen essential oil. Diffusing oils can help you relax, focus, or sleep, depending on the oil used.

Topical Application: Mix essential oils with a carrier oil like jojoba or coconut oil and apply to pulse points (wrists, temples, neck) to enjoy their benefits on the go.

Inhalation: Inhale essential oils directly from the bottle or add a few drops to a tissue or personal inhaler. This method is quick, effective, and ideal for people on the go.

Bath Blends: Add essential oils to bath salts or dilute in a carrier oil before adding to a warm bath. This is an excellent way to unwind, relax muscles, and improve mood after a long day.

Massage: Create a massage oil blend with your favorite essential oils and a carrier oil. Massage promotes relaxation and allows the essential oils to be absorbed into the skin, enhancing mental well-being.

How Aromatherapy Benefits Post-Pandemic Mental Health by Boosting Immunity and Reducing Stress

1. Boosting Immunity with Essential Oils

The COVID-19 pandemic highlighted the importance of a strong immune system. Essential oils like tea tree, eucalyptus, and lemon are rich in antimicrobial and antiviral properties, helping create a cleaner home environment. Regularly diffusing these oils in shared spaces purifies the air and helps protect against bacteria and viruses.

2. Reducing Stress and Anxiety

High levels of stress and anxiety have been reported since the COVID-19 pandemic began. Aromatherapy can be particularly effective for managing these mental health parameters. Oils like lavender, frankincense, and chamomile promote relaxation, improve sleep quality, and reduce anxiety. Studies have shown that inhalation of essential oils can lower perceived stress and improve emotional stability, making it a beneficial addition to post-pandemic mental wellness routines.

3. Supporting Cognitive Health and Focus

As remote work and online education have become more common, many individuals face mental fatigue and lack of concentration. Essential oils such as peppermint and rosemary are known for their stimulating properties, supporting focus, memory, and mental clarity. These oils can be used in essential oil blends for diffusing or in personal inhalers to boost concentration during work-from-home setups.

DIY Essential Oil Blends for Post-Pandemic Mental Health

1. Calm & Relax Blend

To reduce stress and anxiety

Ingredients:

• 5 drops Lavender Essential Oil
• 4 drops Frankincense Essential Oil
• 3 drops Ylang Ylang Essential Oil

Instructions:

Add the blend to a diffuser and inhale the calming aroma to help unwind and relax.

2. Mental Clarity Blend

For improved focus and reduced mental fatigue

Ingredients:

• 5 drops Peppermint Essential Oil
• 5 drops Rosemary Essential Oil

Instructions:

Add to a diffuser or use in a personal inhaler to support focus and mental clarity.

3. Uplifting Citrus Blend

For a mood boost and enhanced energy

Ingredients:

• 5 drops Lemon Essential Oil
• 4 drops Orange Essential Oil
• 3 drops Grapefruit Essential Oil

Instructions:

Use in an essential oil diffuser to enjoy a bright and refreshing scent that uplifts the mood.

4. Sleep Support Blend

Promotes restful sleep and reduces stress

Ingredients:

• 6 drops Lavender Essential Oil
• 4 drops Cedarwood Essential Oil
• 2 drops Chamomile Essential Oil

Instructions:

Diffuse in the bedroom before bedtime or apply a diluted version to your wrists and neck.

5. Balanced Mind Roll-On Blend

On-the-go blend for anxiety relief

Ingredients:

• 5 drops Frankincense Essential Oil
• 3 drops Lavender Essential Oil
• 2 drops Bergamot Essential Oil
• Carrier oil (Jojoba or Sweet Almond Oil)

Instructions:

Add essential oils to a 10ml roller bottle, fill with carrier oil, and apply to pulse points when feeling anxious.

6. Calming Work-From-Home Blend

To alleviate stress while working remotely

Ingredients:

• 4 drops Lavender Essential Oil
• 3 drops Frankincense Essential Oil
• 2 drops Peppermint Essential Oil

Instructions:

Diffuse this blend at your workspace to reduce stress and stay focused.

7. Immunity Boosting Blend

To support the immune system, especially for healthcare workers

Ingredients:

• 5 drops Tea Tree Essential Oil
• 4 drops Eucalyptus Essential Oil
• 3 drops Lemon Essential Oil

Instructions:

Diffuse in shared spaces to support immunity and create a purifying atmosphere.

8. Aroma Sleep Pillow Spray

For a restful night and reduced anxiety

Ingredients:

• 6 drops Lavender Essential Oil
• 3 drops Roman Chamomile Essential Oil
• 1 cup Distilled Water

Instructions:

Mix essential oils with water in a spray bottle and spritz onto your pillow before bed.

9. Focus-Boosting Personal Inhaler

For enhanced concentration and mental clarity

Ingredients:

• 4 drops Rosemary Essential Oil
• 3 drops Peppermint Essential Oil
• 2 drops Frankincense Essential Oil

Instructions:

Add essential oils to a personal inhaler. Inhale as needed for mental focus.

10. Stress-Busting Bath Soak

To relieve stress and support emotional balance

Ingredients:

• 5 drops Lavender Essential Oil
• 4 drops Frankincense Essential Oil
• 1 cup Epsom Salt

Instructions:

Mix essential oils with Epsom salt, add to a warm bath, and soak for 20-30 minutes.

Risks and Precautions of Using Essential Oils

Skin Sensitivity and Allergic Reactions

Essential oils are highly concentrated and can cause skin irritation or allergic reactions, especially in sensitive areas. Oils like cinnamon, clove, and oregano are known for their high potency and may be too harsh when applied undiluted.

Precautions:

• Dilute Properly: Always dilute essential oils with a carrier oil, such as coconut, jojoba, or almond oil. A typical safe dilution ratio for adults is 1-2% (around 6-12 drops of essential oil per ounce of carrier oil).

• Patch Test: Before using an essential oil topically, perform a patch test by applying a small amount of diluted oil to the inner forearm. Wait 24 hours to check for any adverse reactions, like redness or itching.

Photosensitivity

Certain essential oils, particularly citrus oils like lemon, lime, bergamot, and grapefruit, can cause photosensitivity. Applying these oils before sun exposure can result in burns, blisters, or skin pigmentation.

Precautions:

• Avoid Sun Exposure: If you’re using photosensitive oils topically, avoid direct sun exposure on the applied area for at least 12-24 hours.

• Use Alternative Oils: If you plan to be in the sun, consider non-photosensitive oils like lavender, frankincense, or sandalwood instead.

Respiratory Sensitivity

Some essential oils can be overwhelming when inhaled, especially in high concentrations. Oils like peppermint and eucalyptus can cause breathing issues or irritation in sensitive individuals, including those with asthma or respiratory conditions.

Precautions:

• Moderate Diffusion: When diffusing essential oils, start with a few drops and avoid prolonged exposure. A 15-30 minute diffusion period followed by a break is generally safe.

• Ensure Proper Ventilation: Diffuse oils in a well-ventilated room, and keep children, pets, and sensitive individuals in mind when using stronger oils.

Interactions with Medications and Medical Conditions

Certain essential oils can interact with medications or exacerbate certain health conditions. For example, rosemary and thyme can increase blood pressure and are not recommended for those with hypertension. Additionally, oils like lavender may enhance the sedative effects of medications for sleep or anxiety.

Precautions:

• Consult a Healthcare Provider: If you’re on medication or have underlying health conditions, speak with a healthcare provider before using essential oils.

• Avoid Certain Oils: If you have specific conditions (like high blood pressure or epilepsy), avoid oils that could worsen symptoms. Research the oils thoroughly and avoid ones that might interfere with your health.

Safety During Pregnancy and Breastfeeding

Certain essential oils are not safe for use during pregnancy or breastfeeding. Oils like clary sage, rosemary, and sage can affect hormone levels or potentially induce contractions.

Precautions:

• Avoid High-Risk Oils: Refrain from using oils like clary sage, rosemary, and peppermint during pregnancy and breastfeeding.

• Consult a Professional: Seek guidance from a healthcare professional or certified aromatherapist if you wish to use essential oils during these periods.

• Dilute Carefully: Use a low dilution rate of 0.5-1% (3-6 drops of essential oil per ounce of carrier oil) for safe application.

Toxicity and Overuse

Essential oils are highly concentrated and can be toxic if used excessively. Oils like wintergreen and camphor are particularly dangerous if ingested or applied in high concentrations.

Precautions:

• Avoid Ingestion: Essential oils should not be ingested unless under the supervision of a certified professional.

• Use Recommended Dosages: Stick to the recommended dilution ratios and application methods. Avoid applying undiluted oils directly to the skin.

• Store Safely: Keep essential oils out of reach of children and pets to prevent accidental ingestion or misuse.

Proper Storage to Maintain Potency and Safety

Essential oils are sensitive to light, heat, and air exposure, which can degrade their quality and increase the risk of skin irritation.

Precautions:

• Store in Dark Glass Bottles: Use amber or cobalt blue glass bottles to protect oils from light exposure.

• Keep in a Cool, Dry Place: Store oils in a place away from heat, light, and moisture, as these factors can reduce their potency and effectiveness.

• Check Expiry Dates: Essential oils degrade over time. Check for changes in smell, color, or consistency, and discard any oils that appear spoiled or have expired.

Safety for Children and Pets

Some essential oils are not safe for children or pets, as their respiratory systems and skin are more sensitive. Oils like peppermint, eucalyptus, and tea tree can be particularly harmful to young children and pets.

Precautions:

• Use Child-Safe and Pet-Safe Oils: For children, stick to mild oils like lavender and chamomile. For pets, consult a vet as some oils are toxic to animals, especially cats.

• Use Low Concentrations: If using essential oils around children, dilute to 0.5-1% and avoid direct application on their skin.

• Diffuse with Caution: Avoid diffusing oils around young children and pets unless you are certain they are safe.

Conclusion

In conclusion, the COVID-19 pandemic has profoundly impacted global mental health, increasing levels of anxiety and stress across all demographics. For healthcare workers, the pandemic has brought unprecedented occupational stress, with the strain exacerbated by the constant demand and pressure of treating patients with coronavirus disease 2019. For those at home during the COVID-19 pandemic, isolation and lifestyle disruptions have added additional stressors. These factors associated with mental health challenges underscore the need for accessible and effective stress management tools.

Aromatherapy, particularly through essential oil inhalation, offers a valuable way to support mental well-being and improve quality of life. Numerous studies highlight the role of lavender aromatherapy and other pure essential oils in promoting relaxation, easing stress disorder symptoms, and enhancing both physical and mental health. For stress reduction in healthy adults, inhalation of essential oils has shown to be effective, allowing individuals to access the calming and balancing effects of aromatherapy in their own spaces.

The effect of essential oil blends on mental health is significant. Oils like lavender, frankincense, and chamomile are known for their relaxing properties, while peppermint and eucalyptus help with mental clarity. Utilizing high-quality essential oils is crucial to experience their full benefits. Aromatherapy can reduce anxiety and tension, enabling individuals to reclaim a sense of calm during the ongoing challenges of the global pandemic.

In summary, the use of aromatherapy is a natural, accessible way to manage anxiety and stress related to the pandemic. For those looking to maintain balance, pure essential oils provide a holistic option for enhancing resilience and quality of life. Whether through diffusing a blend of essential oils or inhaling specific scents, aromatherapy holds promise in promoting enduring mental wellness during these challenging times.