There’s something comforting about a lovely scent: lavender on a pillow, orange peel in the kitchen, eucalyptus in a warm shower. Aromatherapy uses essential oils from plants, and many people find it a soothing part of their self-care.

But can it help with stress and tiredness? Here’s an honest look.

What aromatherapy is

Essential oils are concentrated extracts from flowers, leaves, peel and other plant parts. In aromatherapy, they’re usually breathed in or diluted and applied to the skin, for example in a massage.

Our sense of smell is closely linked to the parts of the brain involved in emotion and memory, which may be one reason scents can affect how we feel.

What research suggests

Some small studies suggest that scents like lavender and orange may help people feel calmer or less tired in certain settings. The research is limited, though, and results vary. Aromatherapy isn’t a treatment for illness, but many people enjoy it as a gentle way to relax.

Using essential oils safely

Essential oils are very concentrated, so a little care goes a long way:

  • Dilute before applying. Mix a few drops with a carrier oil, like almond or coconut oil, before putting oils on your skin, and try a small patch first.
  • Never swallow them. Essential oils are for smelling and diluted skin use only.
  • Keep them away from children and pets. Some oils are harmful to cats and dogs, so diffuse them in a well-aired room your pets can leave.
  • Go gently in pregnancy. If you’re pregnant, mild scents in small amounts are the kinder choice.

Simple ways to enjoy scent

  • Add a few drops of lavender to a diffuser in the evening.
  • Place a drop of diluted oil on a tissue and breathe slowly.
  • Keep fresh herbs or citrus peel nearby for a natural lift.
  • Enjoy a warm bath with a few drops of oil mixed into a carrier.

How little is enough

Choose one scent you love and take three slow breaths with it this week. Notice how you feel.

For more, read 5 virtues of calm minds.

If you’d like to keep going with this, you’ll find a few gentle guides on the Guides page.