This week, we continue our series with Lane Therrell, who shares with us a step by step process for choosing the right essential oils to treat various symptoms, such as lack of sleep, anxiety, and depressions.
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Are you ready to try integrating essential oils (EOs) into
your trauma treatment plan? If so, your next question is likely to be something
along the lines of: Which EOs work best and why? The answer involves much more
than a list, and requires individual customization. With that in mind, I tend
to give a standard answer when I’m asked about which oils are best for integrating
with trauma treatments: ”It depends.”
Many factors are involved in choosing the best EO. Your
choice depends, among other things, on the type of trauma you’ve experienced,
the symptoms you’re experiencing, how well your current treatment plan is
working, what you hope to accomplish by adding EOs to your treatment plan, the
method of EO application, the EOs that are available to you for use, and more.
It’s also true that choosing the “best EO” means choosing the
EO that’s right for you. One recommended EO may not be the only
effective EO for your particular set of circumstances. Or, the typical EO most
commonly regarded as effective for your circumstances may not work for you at
all, or it may have an effect other than what you intend. Furthermore, the right EO for you may not be the same EO your friend used
successfully in a similar situation.
Choosing the right oils for enhancing your trauma treatments
matters because the oils are powerful, and not every oil works the same way.
Some will help you more than others and you don’t know if or how it will help
you until you try. When you’re choosing which tool to use around the house, you
don’t use a hammer when you really need a drill. The same principle applies
when you plug into EOs. They each have different effects and different best use
practices.
Set yourself up for maximum success by choosing the oils
that have a use profile that matches the outcome you want to achieve. Ultimately,
the act of deciding which EO to use is all about you taking ownership of your
health. As such, it becomes a part of your overall healing and recovery
process.
There are many different single EOs and a seemingly endless
array of blends, or mixtures of EOs, available. There are many hundreds, in
fact, even within the product line of any particular brand or manufacturer. So,
how do you know which bottle to choose? It can seem overwhelming and complex,
but the point of this article is to show you how to simplify the process.
By asking key questions to clarify your needs and treatment
goals, knowing where to go to get reliable information on EOs and how to
identify a safe, high quality EO supplier, and by being willing to track your
experiences, you’ll be able to master the art of choosing the right EO in no
time. At the end of the article, I’ll apply the 3-step process in some specific
examples tied to some common treatment outcome goals.
Key Questions
These key questions are designed to assess your overall holistic
balance and get a sense of how well your current treatment plan is working. Adding
an EO into your plan won’t help at all if the rest of your plan is not aligned
with your best health interests. Honest answers to these questions and others
like them can help you reinforce the bridge you are building from where you are
in your recovery process to where you want to be.
-What symptoms are you experiencing that you would like to shift?
-What have you tried so far?
-How well is it working?
-What is your desired outcome?
-What does a successful change look like?
-How do you think EOs can help?
These questions can lead to others, and all avenues are worth
exploring. If these questions are difficult for you to answer on your own,
consider seeking the help of your coach, counselor, therapist or other trusted
expert.
Reliable EO Information and Quality EO Sources
It is important to know where to go to get reliable information on
essential oils. There tends to be a lot of marketing hype and a lack of
specifics on the internet these days, because the Food & Drug
Administration (FDA) prohibits marketers from making claims about the effects
of essential oils. (That’s why I have to include a disclaimer every time I
write an article about EOs).
This creates a bit of a quandary because responsible use of EOs
requires knowledge of the effects of EOs. There is a large body of time-tested
and science-based literature on these topics. You can tap into this via
reliable sources (see links below).
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| Citrus essential oils are produced by cold-pressing the rinds of the fruits. The fruits must be grown pesticide-free to ensure product purity. |
Meanwhile, EOs have been popularized via brand marketing so many usage
guides for EOs are brand specific. Brand-specific information can be reliable
information to use if you trust the brand’s sourcing and processing methods.
One important indicator of a quality EO is that the Latin name of the
plant from which the oil is extracted is indicated on the product label. The
Latin name is relevant whether the bottle contains a single EO or a blend of
EOs. When shopping for EOs, avoid products that do not include the Latin name.
The manufacturer’s production standards for the oil are as important as
the Latin name of the plant on the label. You want to make sure the oil is as
pure and undiluted, or un-adulterated, as possible. Cheaper is not better when
it comes to EOs. That’s because the less expensive an EO is, the more likely it
is to have been adulterated in some way. The details of this topic go beyond
the scope of this article, but we’ll address it in the future.
Tracking Your Results
Any nurse will tell you to track your results when you’re making a
health improvement. Whether you’re tracking blood pressure or blood sugar, or
something else entirely, your tracking documentation gives you a reference
point and an indicator of trends over time. This helps you determine effectiveness
when you’re trying something new, and allows you to see the results over time
in visual form if you choose. The type
of chart or document you use to track your results will vary depending on your
personal preferences and your individual plan. The bottom line is write down
what you’re doing so you’ll know what’s happening and can adjust your plan in
the future for best results.
Putting It All Together: Nurse
Lane’s 3-Step Process for Choosing Essential Oils
I advise my clients to follow these three steps in the order presented, and I recommended
that you don’t skip a step. These steps work any time you’re choosing an EO for
personal use, not just for enhancing your trauma recovery work.
First, use your key questions to evaluate your treatment plan and articulate
what you hope to accomplish by adding an EO. Second, determine which oils are most appropriate
and available from a reliable source. Third, try the EO and document how it
works for you.
#1: Define the current problem and desired
outcome. Ask the key questions, including: What aspect of your existing
treatment plan would you like to improve? What do you hope the addition of an
EO will do?
#2: Investigate the possible options: Which
oils are known to support your desired outcome? Which resources are you using,
and do they all say the same thing or something different? What are the
recommended methods of use for that oil? Where can you obtain a high-quality
amount of this oil?
#3: Try and track: Try the EO, according to
the options you identified in Step 2, and keep a record of how/whether it works
for you.
If you have any doubts or questions, consult a trained aromatherapy
professional or other trusted expert.
3 Scenario Examples Following The
3 Steps
Here is a walk-through of the steps described above for deciding which
EO to use for some different treatment outcomes. The scenarios are
hypothetical, but they address symptoms or situations you may have experienced
if you are in the trauma recovery process. Remember this is a plan for deciding which EO to
use to enhance your existing treatments. It is assumed here that the EOs are
part of an existing plan, as they are not meant to substitute for the plan
itself, only to enhance the other things you are already doing.
Scenario 1: Adios, Anxiety
Define existing problem and desired outcome: Suppose you’ve been
struggling with anxiety attacks and the desired outcome is you’d like to have
fewer, and perhaps less intense, anxiety attacks. You see a therapist
regularly, and you also have a coach. You don’t like taking medication, and
only use it during emergencies. You’ve been working on using anchoring
techniques and you want to see if essential oils can support you and strengthen
your anchoring techniques in between your regularly scheduled therapy sessions.
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| Lavender essential oil is very popular in part because it has numerous uses. |
Investigate the possible options: Your resources reveal that
frankincense (Boswellia carteriI) and lavender (Lavandula angustifolia) essential oils may support the connecting, calming, and soothing effects
you’re looking for. You can inhale them or apply them topically. You can use
them separately or blended together.
Try and track: You decide to try integrating frankincense into
your daily life by applying it to the bottoms of your feet first thing each
morning and before bed. You also decide to try inhaling frankincense and
lavender as needed, whenever you feel the onset of an anxiety attack is
imminent, throughout the day. You try them separately at first and then
together. You also decide to establish a blend of the two oils as an anchor to
access memories of a calm/relaxed state. You track the effects of this plan by keeping
notes on the frequency and intensity of your episodes with and without the
oils, and the effects due to using the oils separately or together. You also
note your feelings before and after using the oils, possibly your blood
pressure, your respiration rate. What might you try next?
Scenario 2: Banishing the Blues
Define existing problem and desired outcome: Let’s say you’ve
been feeling down-and-out a little more often than you’d like. You’ve been to counselling and therapy, and you’ve
even tried medication, but you’re still feeling isolated and joyless, just
going through the motions of your day. It’s difficult to get started in the
mornings, and you’d like to feel more connected, joyful, and present as you go
about your day.
Investigate possible options: Your EO reference materials
indicate that citrus oils, such as those extracted from the rinds of lemon (Citrus limon), orange (Citrus aurantium dulcis), lime (Citrus aurantifolia), and bergamot (Citrus aurantium bergamia), can lift
your mood. Clinical research studies have even been conducted on this, and you
decide to try diffusing and inhaling a variety of different citrus oils, both
separately and combined.
Try and track: You decide to try diffusing orange oil in your
car on the way to and from work. You try keeping a cotton ball, saturated with
a few drops of lime oil applied, tucked in your pocket throughout the day. You
also try diffusing or spritzing lemon oil in your office during the day. You keep track of your moods/feelings before
and after diffusing/inhaling the oils, and you compare this to your moods/feelings
on days when you were not exposed to the oils at all. How significant is the
effect of the oils, if any? If you experience a shift in mood or thought
pattern, how long does the effect last? What are your next steps?
Scenario 3: Getting Restful
Sleep
Define problem and outcome: Things have been going pretty well
for you in your recovery effort. Your main complaint is getting restful sleep.
You’ve discussed this with your healthcare providers and they’ve advised you
about having better sleep habits. You’ve been working on keeping a set bedtime
and making sure your bedroom is dark, quiet, and device free, but you’re still
not feeling fully rested when you wake up, even when you get in a full 8 hours.
You’d like to wake feeling refreshed and rejuvenated.
Investigate possible options: Your EO reference materials suggest
that a good quality lavender essential oil (Lavandula
angustifolia) can have a relaxing, even soporific, effect.
Try and track: You try dropping a few drops of lavender on your
pillowcase at bedtime and massage your feet with lavender before retiring. Record your results. What else might you try?
For next steps, you may decide to diffuse lavender in the bedroom at bedtime,
or take a relaxing warm bath with Epsom salts and lavender before bed.
Exploring EOs Puts You In Charge
Of course, results will vary, but if you decide to explore essential
oils, and apply this 3-step process to your personal situation, you’ll discover
the oils that work best for you. Much of the value of using EOs in your
treatment plan and daily life is that they put you in charge—they allow you to
make choices and assess the effectiveness on your own. Because EOs are
generally safe, effective, and pleasant when guidelines are followed, you’re
likely to experience significant and lasting benefits from your efforts.
While many treatments can be augmented by integrating EOs into them, the
oils can be powerful catalysts of emotional releases, and may also cause
physical reactions, so you need to be ready, willing and able to handle these
effects. If you are ever in doubt, consult with a licensed aromatherapist or
other qualified expert. We’ll talk more about examples and using EOs safely in
future articles.
Questions for Comment:
What has been your experience in choosing EOs in the past?
How might this 3-step process change the way you choose EOs in the future?
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Sources and Resources:
Are Essential Oils Safe?
Aromatherapy Complements Massage for Trauma
Aromatherapy Resources
How Do I Choose and Use Essential Oils?
Understanding Essential Oils
What Are Essential Oils?
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