Aromatherapy for Processing Trauma
Aromatherapy uses scent, usually in the form of essential oils, for physical and emotional well-being. Our sense of smell is very closely connected to memory, and certain smells can have an effect on our emotions and mood.
Essential Oil Safety and Ethics
Because this is the Internet and because certain multi-level marketing corporations have intentionally spread misinformation about essential oil safety, let's talk about a couple of things real quick.
You should never, ever eat or drink essential oils. These are very concentrated extracts of the active compounds from plants, and just like you would never sit down and eat 200 pounds of lavender, you shouldn't eat lavender oil. Ingesting essential oils can have very serious side effects, up to and including organ failure and death. Just don't.
If you want to work with a liquid plant extract that you can take internally, I recommend trying a tincture or a tea.
Use caution when applying essential oils topically. Again, essential oils are very concentrated, so they can cause skin reactions even if you are not normally allergic to the plant they come from. Always do a patch test to check for an allergic reaction before applying an essential oil to your skin or putting it in a bath. Some, like cinnamon oil, should never be used topically.
Always dilute your oils. Whenever you put essential oils on your skin, mix them with a carrier oil (like olive oil or coconut oil). Typically for adults you want to only use two drops of essential oil for every teaspoon of carrier oil, but you might use a stronger or weaker concentration depending on your body and your needs. If you're adding essential oils to your bath, make sure you mix them into a bath salt (either Epsom salt or plain table salt) before adding them to the water.
When you diffuse essential oils, make sure you don't use too much. For a typical aromatherapy diffuser, you really only need 1-5 drops of oil.
Be careful using essential oils around children and pets. Contrary to what some MLMs say, essential oils may not be safe for your baby or your dog. If you have kids, make sure your oils are stored out of their reach. Don't diffuse essential oils around babies under 6 months old, and don't apply oils to the skin on children under 3 years old. If you use essential oils on your older child's skin, they should be TWICE as diluted as for an adult (so you would use HALF as much essential oil for the same amount of carrier oil). If you diffuse oils around your kids, don't run the diffuser for more than 60 minutes. Follow other essential oil safety rules.
If you have a pet in the house, only diffuse essential oils in open, well-ventilated rooms, never let the diffuser run for more than 60 minutes, and make sure your pet is able to leave the room if they want to. Never apply essential oils to a pet's skin. Research your oils to make sure they aren't toxic to your pets.
Moving from safety concerns to ethics concerns, don't use essential oils in public spaces. Many people don't tolerate these scents well because of health conditions, allergies, or chemical sensitivities. For this reason, you should only practice aromatherapy in your own private space.
Try to be an eco-conscious consumer. It takes a whole lot of plant material to make essential oils -- one pound of lavender oil requires 250 pounds of lavender buds! That's a lot of natural resources. Even "wildcrafted" or "wild harvested" products may still be contributing to overharvesting. Try to limit your environmental impact by using oils sparingly, avoiding oils made from endangered plants, buying from companies that use sustainable harvesting practices, and reusing or recycling the bottles.
Making Aromatherapy Trauma-Sensitive
Because scent is so strongly connected to memory, scents that remind us of a traumatic event can trigger anxiety or panic, or even make us physically ill. Before using aromatherapy, think carefully about the scents you feel drawn to and whether they may be triggering for you.
For example, if your abuser wore a floral perfume with rose and geranium notes, the scents of rose and geranium might activate your fight or flight response, even though those are usually considered calming scents. If your abuser wore a cologne or deodorant with a lot of woodsy notes, you might want to avoid woodsy essential oils like cedarwood.
If at any point you start to feel triggered or activated when using aromatherapy, stop using that scent until you can speak to a therapist or counselor about your experience.
Helpful Essential Oils for Trauma Survivors
Note: Much of the information in this section comes from Elizabeth Guthrie's book, The Trauma-Informed Herbalist.
Lavender (Lavandula angustifolia): The ultimate relaxing scent. Guthrie says that lavender "allows a person to completely relax. It is a wonderful tonic for a person who has been overthinking situations." Lavender is really helpful for anxiety and paranoia, especially if your anxiety takes the form of doom spiraling or thinking about worst case-scenarios.
Cedarwood (Cedrus virginiana): An excellent grounding scent. Guthrie says that cedarwood "is loved for its ability to help people reconnect to themselves." Be aware that Atlas Cedarwood (Cedrus atlantica) is endangered due to overharvesting -- try to use more sustainable varieties.
Rosemary (Rosmarinus officinalis): Great for mental clarity. Rosemary strengthens memory, and it can be useful for people who struggle with short-term memory or who are dealing with brain fog or gaps in memory as a product of trauma. Rosemary promotes alertness.
Clary Sage (Salvia sclarea): Promotes a sense of well-being and helps decrease feelings of stress.
Sweet Marjoram (Origanum majorana): Brings balance to the body and mind. Marjoram has a relaxing effect and can help release tension.
Geranium (Pelargonium graveolens): Another relaxing scent. Guthrie says that geranium "can also help a person who is feeling jumpy, as if they're living in a horror movie and a jump scare is just around the corner."
Chamomile (Anthemis nobilis): Reduces anxiety and relieves feelings of depression. Chamomile also famously helps with sleep issues such as insomnia.
Patchouli (Pogostemon cablin): Very strong grounding. Guthrie recommends patchouli to help reset the sleep-wake cycle for people struggling with insomnia and/or fatigue.
Bergamot (Citrus bergamia): Balances emotional energy and uplifts the mood. Guthrie recommends it for brain fog from exhaustion and for aid in letting go of anger.
Eucalyptus (Eucalyptus globulus): A superstar for healing, whether physical, mental, emotional, or even spiritual. Guthrie recommends eucalyptus "to jumpstart the emotional healing process" and "to release the feeling that their trauma is part of their identity."
Sweet Orange (Citrus sinensis): An uplifting and energizing scent. Great for bringing up the mood, promoting happiness, and helping with burnout.
Listen, y'all. Essential oils are expensive. Ethically sourced essential oils are even more expensive. I save some money by 1.) using essential oils sparingly, and 2.) buying pre-mixed blends. I'll typically look for a blend that contains several oils that I want to work with instead of buying each oil individually. Right now I'm working with the "Harmony" synergy blend from Eden's Garden, which contains lavender, cedarwood, rosemary, clary sage, sweet marjoram, geranium, and chamomile.
If you can't find a blend that has all the qualities you want, you can still save money by buying a blend with most of the qualities you're looking for, then adding one or two low-cost oils. For example, I wanted a slightly more grounding effect than the blend I'm using has, so I add a little bit of patchouli oil to bring in that earthy, grounding quality.
The Trauma-Informed Herbalist by Elizabeth Guthrie
"5 Benefits of Clary Sage Oil" by Corey Whelan
"Marjoram Essential Oil" on AromaWeb
"The 8 Proven Benefits of Chamomile Oil and How to Use It" by Jill Seladi-Schulman, Ph.D.
"Essential Oils & Pets" on Saje
"Are Essential Oils Safe for Kids?" by Teresa Carr
