By E. Joy Bowles, BSc ©dementiacareinternational.com
Many articles and books have been written about stress management; yoga and meditation programs abound, all professing to teach one to relax, to calm down and to reduce stress. Personally, the simplest technique I have discovered is to allow myself a few minutes of deep breathing, preferably with my eyes shut and sitting upright in a chair with both feet on the ground. (This is actually more relaxing than slumping on a sofa.) With my young baby sitting on my lap or breastfeeding, I find that if I intentionally deepen my breathing, he also relaxes and finds it easier to lengthen his breath and fall asleep.
While this simple relaxation technique often works, sometimes a little extra assistance is required. I reach for my favourite relaxing essential oil, dab a little on a tissue and inhale from it deeply, using the scent to remind me to unwind. It appears that two things happen when we use aromatherapy oils to help us relax. The first is that compounds in some oils, like Lavender (Lavandula angustifolia), have been shown to temporarily block the brain cells responsible for keeping us alert. This allows the brain’s normal ‘calm-down’ response to happen more quickly. The second is that when we use a particular aroma repeatedly to help us relax, we sort of hypnotise ourselves to relax in association with the scent. This is a psychological phenomenon, similar to the famous Pavlov’s dog experiment.
Some people find that the scent of Lavender makes them feel sick or gives them a headache, so other oils that have a reputation as relaxing oils are: Roman Chamomile (Anthemis nobilis) with its sweet apple-like scent; Bergamot (Citrus bergamia), which is used to flavour Earl Grey tea; Sandalwood (either the East Indian Santalum album or West Australian Santalum spicatum) and Vetivert (Vetivera zizanoides). The last two are heavy, woody smelling oils, perhaps more preferable to men than women, but it is really up to the individual. Of course you have to like the smell or it won’t help you feel relaxed.
Another way of using the oils, either for oneself or with people in our care, is to use a diffusion method – either an electric vaporiser or by putting a couple of drops of the chosen oil onto a cottonwool ball and placing it near a heater. This method is useful for helping people relax prior to sleep, as the whole room takes on the aroma, and reminds them by association that now is the time to sleep.