Cromaine District Library Shared Sustaining The Self: Aromatherapy And Other Methods

Press release from the Cromaine District Library:

February 7, 2021

I hope you’re enjoying this beautiful winter season! There is so much excitement in navigating the first few months of the new year, and all of the possibilities it has to offer. But if you’re feeling fatigued from the challenges of last year, or the typical winter blues, you’re not alone. While winter is a wonderful time to make plans for the next growing season, it is also important to rest and prepare for the physical, mental, and emotional challenges we have yet to face this year. In order to move towards spring with the ability to problem solve, communicate effectively, and optimistically plan for 2021, it is vital that we take the time to tend to ourselves first; so for this month, I want to introduce the concept of "sustaining the self."

Thinking sustainably with regards to your health and happiness is just as important as sustaining the environment. Taking the time and energy to recycle, compost, and to take other environmentally friendly actions requires a lot of planning and effort; and even if you may not feel it sometimes, it can certainly become draining. In order to keep feeling inspired, energetic, and hopeful, explore some ways that you can sustain yourself by recharging the mind and body! For me, this typically means taking a long walk in the woods or writing a letter to a friend. For you, sustaining the self could mean preparing beautiful food for yourself, crafting or creating something new, taking alone time to read or watch a favorite film--whatever inspires you!

In terms of sustaining the self, our sense of smell is important to consider for the incredible effect it can have on our emotions, mental stamina, and even physical responses. The effect of fragrance on our health may seem subtle, but it can help to improve mood, reduce stress and anxiety, and even improve sleep. Aromas are such a powerful avenue into our core memories and emotions. Consider your favorite memories, or things you do, and what smells they might be associated with; salty beach, summer rain, the earthy aroma of weeding the garden on a hot summer day--with this in mind, it’s easy to see how our sense of smell can help us feel more relaxed, energized, and recharged.

Because of the power of smell, many people have turned to self-sustaining practices such as therapeutic bathing, candles, lotions, and other forms of using aroma to improve health. If you are looking for new ways to feel inspired and recharged come springtime, I highly recommend spending this month exploring aromatherapy.

Aromatherapy is the therapeutic use of aroma, in particular pure essential oils, to improve health and balance of the body, mind, and emotions. It is a wonderful way to connect with nature, since essential oils are naturally extracted essences of aromatic plants, and because aromatherapy has wonderful potential to relax and recharge the body and mind. When used safely, essential oils are powerful tools in sustaining the self! For example, lavender essential oil (derived from the plant Lavandula angustifolia) is an affordable antiseptic, antidepressant, and calmative oil that can promote healthy sleep. It blends wonderfully with other oils as well, such as chamomile, rose, eucalyptus, and geranium essential oils, for versatile aromas and uses. Another wonderful oil is lemon (Citrus limon), which activates and energizes the body, relieves fever/sore throat, coughs, and promotes healthy digestion. Rosemary essential oil (Rosmarinus officinalis) can help to stimulate the nervous system and increase energy. Plus, studies have indicated that rosemary essential oil can improve memory and brain function. And the list goes on! There are countless essential oils on the market, with a vast diversity of aromas, uses, and benefits. But how do you know that you are finding a quality essential oil?

When shopping for essential oils, it is vital to understand what makes an essential oil worthy of use in aromatherapy. Synthetic or low-quality oils may smell similar to a real essential oil, but do not have the same potential health benefits that real essential oils do (in fact, they may even make particular ailments worse). The first thing I look for, online or in a shop, is the phrase “pure essential oil," which indicates that the oil is high quality. The method of extraction is also important; “steam distillation” is the most common method, and is typically the best. Other methods, like solvent extraction, may leave solvent in the oil and reduce the quality. I also look at a few different oils to make sure that they are priced somewhat differently; for example, jasmine and rose essential oils require much more plant material to extract the same amount of oil as lavender, so the rose and jasmine oils should be significantly more expensive than lavender essential oil. When various oils are all priced the same, it may be because the oils are synthetic. With these shopping tips in mind, I highly encourage you to research some essential oils and try the ones that attract you!

My favorite essential oil, by far, is Fir Needle. Safety precautions should be researched before using any essential oil, since each oil is a little different and may affect you in different ways. Here are just a few precautions to keep in mind:

• Some oils are not recommended for home use, such as cinnamon, clove, hyssop, and sage.
• Some oils should be avoided during pregnancy, such as basil, clove, cinnamon, fennel, hyssop, juniper, marjoram, myrrh, peppermint, rosemary, sage, and white thyme.
• Lemon oil should not be applied to the skin before exposing the skin to intense sun, as this may irritate the skin.
• Avoid using rosemary and thyme essential oils if you have epilepsy or are prone to seizures.

For all essential oils, here are a few general safety tips:

• Once you have researched a few oils that inspire you, how will you use them? There are endless possibilities for aromatherapy, and they don’t all have to be complicated recipes! For example, some recipes such as orange oil bath bombs and homemade lavender bubble bath soap may take a few steps to prepare--but are well worth it!

Here are some other aromatherapy recipes that are quick and easy:

If you are interested in learning more about essential oils and aromatherapy, consider the Aromatherapy 101 course offered by Universal Class. All you need is a Cromaine Library card to take this course for free!

Even without essential oils, you can still use aroma to help you appreciate scent-related self-sustenance in new ways. I would recommend first thinking about where you want specific scents in your home. For example, lavender is a great scent to use on bedsheets to promote relaxation and healthy sleep. Stress-reducing scents like cedarwood are beneficial to a study or office area, and the clean scent of citrus does well in bathrooms. Bring aroma into your home by lighting a lavender candle an hour before sleeping to promote stress relief and healthy sleep. Or if you’re feeling a little cooped up lately, buy some candles that remind you of the outdoors like pine needle, fir, hardwood musk, or ocean smells. To ease a queasy stomach, try a hot cup of peppermint tea. You could also try enjoying citrus when you need more energy, like squeezing lemon into water, enjoying a grapefruit in the afternoon, saving orange rinds to make tea, and even squeezing a little bit of citrus rind and enjoying the energizing, aromatic oils that are released. Even small ways of incorporating aroma into your routine can be pleasant and beneficial!

Winter, especially after the new year, is a vital time to recharge the mind and body. It is impossible to work towards a sustainable lifestyle without also sustaining our own physical, mental, and emotional needs. I hope you take the time to pursue whichever method of sustaining yourself works for you, whether it involves aromatherapy or not, and that you enjoy this beautiful winter month!

Mix epsom salts, baking soda, and coarse sea salt together and add a few drops of your favorite essential oil for a wonderful bath salt! This easy craft is available as a take-home kit from Cromaine. If you weren’t able to get registered for a kit, no worries! The recipe I based the kit on is here.

Scent your home quickly with your favorite aroma by adding two drops of essential oil to a bowl of hot water.

For a spicy and fragrant outdoor bonfire, sprinkle about four drops each of ginger, sandalwood, and orange essential oils on a few logs, and light the fire after about fifteen minutes.

To help prevent a cold, prepare a warm bath and add 2 drops of juniper oil, 1 drop of pepper oil, and 3 drops of lavender oil.

And of course, be aware of oils that are not safe for children and pets!

If you have allergies or a serious disease, consult a qualified aromatherapist or health provider before beginning your aromatherapy endeavor.

Remember that less is more when it comes to use of oils in a recipe--do not add more drops of an oil than recommended.

Never apply undiluted directly to the skin--they are very potent! Essential oils should be diluted with carrier oils before applying to the skin.

This press release was produced by the Cromaine District Library. The views expressed are the author's own.