The 18-24 May is Mental Health Awareness Week and right now more than ever, with everything thing that is going on our mental health is so important.   

It has been estimated that 1 in 4 adults in the UK will experience mental health issues during 2020, but that figure will probably rise due to the current covid-19 pandemic and the effect it has had on our lives. Before corona virus hit, our fast-paced lives had become one of the main reason that so many of us were struggling with our mental health.  Then suddenly the majority of us were forced to stop, we had to stop working, socialising and leaving our homes. For some this time has been a blessing where we have been able to enjoy a slower pace, reconnect with our families and have been able to take the time to learn new skills or hone our talents. But for many it has been a time of isolation, loneliness, worry, boredom and frustration, and mental health problems have been exasperated.  

I have often written about the virtues of essential oils combined with massage to help many physical ailments, but aromatherapy comes into its own when used to tackle mental and emotional imbalances. Out of the five senses, our sense of smell is the only one that is directly linked to the Limbic Lobe of the brain.  Our brain processes scent via the olfactory system which then leads directly to the Limbic System. The Limbic system controls our emotions and stores learned memories; anxiety, depression, fear, anger, and joy all physically originate from this region. A certain fragrance can evoke memories and emotions before we are even consciously aware of it. The chemical messengers contained within the scent of essential oils trigger this primitive brain function and work to influence our emotions. Choosing different essential oil aromas and their underlying chemical compounds can bring about a powerful effect on our moods and general state of mind; our mental and emotional well-being. These are my top essential oils for helping with mental health issues-

Lavender –regarded as the ultimate essential oil for relaxing and balancing moods along with fighting stress. It is well renowned for its sedative property which can help combat insomnia and promote good sleep patterns. However keep doses low (max 3 drops in 10ml carrier) if used in excess lavender can actually act as a stimulant. 

Bergamot -has a calming effect; it is effective in tackling mild depression and insomnia. It has been used in trials for dependency and compulsiveness with great success due to its cenetring and relaxing properties.

Frankincense- Many studies have found that frankincense contains molecules that can penetrate the blood-brain barrier, enabling it to carry much-needed oxygen into the brain, as well as stimulating the limbic area of the brain. It is the calming and grounding quality of Frankincense oil that proves to be beneficial in treating depression, anxiety and feelings of melancholy. It is an invaluable oil to use during meditation.

Geranium -releases negative feelings and emotions and helps to balance hormones. Geranium oil lifts the spirit and eases nervous tension and can help to release negative emotions and memories. This sweet flowery fragrance has a regulating effect on the nervous system and can help dispel depression, nervous anxiety and fear bringing about a sense of calm and wellness.

Chamomile has wonderful calming and relaxing properties that can help to reduce anxiety, dispel anger and release old emotions. It also has sedative properties which makes it valuable oil in tacking insomnia along with lavender oil.

Essential oils are traditionally used alongside massage to help tackle imbalances in mental health, but due to the current pandemic and need for us all to socially distance massage for the time being cannot be administered. There are many other ways to enjoy and benefit from the pleasures of essential oils.

Self-Massage- Massaging our own arms and hands, legs and feet or anywhere we can comfortably reach is not the same as receiving a massage from a professional but it can still have it benefits.  Essential oils are always diluted in suitable carrier oil or lotion. Use 3 drops of essential oil to 10ml carrier. Reduce down to 1-2 drops for facial use, and for use on children.

Inhalation - Add 8-12 drops of essential oil in 2 pints of hot water. Pour water into bowl, added essential oils cover the head with a towel and inhale. Take care; do not let oils enter the eye area. Asthma suffers should not use. Not a suitable method for young children.

Vaporisation - As essential oils are inhaled with this method it is excellent for creating a mood atmosphere, using in the sick room as a disinfectant and for removing unpleasant smells. The traditional oil burners with a tea light underneath are effective when 3-5 drops of essential oil are added to water. For electric appliances designed for this use follow manufacturer’s instructions, but usually 3-5 drops is sufficient. Keep well out of reach of children.

Direct Inhalation - Pour 2-3 drops of essential oil onto a tissue and sniff or use straight from the bottle by holding it about 5cm away from the nostrils and breathing deeply. Alternatively rub one drop of essential oil into the palms of the hands, cover the nose and mouth and inhale. Stick to the tissue method for children, and 1-2 drops is sufficient.

Bathing - Fill the bath with warm water and turn off the taps. ALWAYS dilute the essential oils. Add 3-6 drops of chosen essential oils to 1 tablespoon of carrier e.g. almond oil, full fat milk, honey, any non-perfumed bubble bath. Use only 1 drop of essential oil well diluted for children.

Foot Baths - As for bathing but use 1-4 drops of essential oil and soak feet for 5/10 minutes- bliss!

Practicing Mindfulness- Mindfulness is the art of living in the moment, being aware of our surroundings, reconnecting with the simple pleasures in life. Mindfulness takes practice but can become a valuable skill for life once mastered and aromatherapy can really help with the process.

Essential oils are concentrated and should always be used with care. Follow instructions given and do not be tempted to add more drops than recommended. Unless under the guidance of an Aromatherapist essential oils should not be used neat on the skin, but dissolved in a carrier oil, full fat milk, honey or other base. They must never be taken internally.

Always check the oils you are considering using- most modern essential oils should have an expiry date so check this. Essential oils are a natural product and do not contain preservatives so anything out of date should not be used on the skin as there is a risk of skin irritation.

Once you have established that the oils are in date check where you store them. Essential oils should be kept in their original dark coloured bottles. These dark coloured bottles protect the contents from sunlight, which can have a detrimental effect on essential oils, so the bathroom window sill is definitely not the place to keep them! They also need to be kept at a fairly constant temperature normal room temperature; extremes of heat/cold can cause the oils to deteriorate very quickly. Keep out of reach of children.

Enjoy experimenting with these lovely oils to make your life just a little easier, calmer and more fragrant. 

Although my aromatherapy clinic is currently closed I am available to answer any questions either by telephone, email or via my website. Please do get in touch if you need advice on which oils to use, how to use them or would like a bespoke blend made up for you. This service is free of charge there would only be costs involved if oils or blends were required and to cover postage.  

For now please take care and keep safe and well and be kind to yourself.

 

 

Useful Safety Links

www.ifpaaroma.org  

for guidance on choosing an essential oils supplier, finding a registered therapist or an accredited training school

www.a-t-c.org.uk

Promoting Aromatherapy Responsibly

go to Members List for essential oil suppliers

I am often asked about using essential oils safely at home. My first response is always check the oils you are considering using- most modern essential oils should have an expiry date so check this. Essential oils are a natural product and do not contain preservatives so anything out of date should not be used on the skin as there is a risk of skin irritation. 
Once you have established that the oils are in date check where you store them. Essential oils should be kept in their original dark coloured bottles. These dark coloured bottles protect the contents from sunlight, which can have a detrimental effect on essential oils, so the bathroom window sill is definitely not the place to keep them! They also need to be kept at a fairly constant temperature normal room temperature; extremes of heat/cold can cause the oils to deteriorate very quickly. Keep out of reach of children.
Methods of use
Massage
Essential oils are always diluted in suitable carrier oil or lotion. Use 3 drops of essential oil to 10ml carrier. Reduce down to 1-2 drops for facial use.
Inhalation
Add 8-12 drops of essential oil in 2 pints of hot water. Pour water into bowl, added essential oils cover the head with a towel and inhale. Take care; do not let oils enter the eye area. Asthma suffers should not use. 
Vaporisation
As essential oils are inhaled with this method it is excellent for creating a mood atmosphere, using in the sick room as a disinfectant and for removing unpleasant smells. The traditional oil burners with a tea light underneath are effective when 3-5 drops of essential oil are added to water. For electric appliances designed for this use follow manufacturer’s instructions, but usually 3-5 drops is sufficient. Keep well out of reach of children.
Direct Inhalation
Pour 2-3 drops of essential oil onto a tissue and sniff or use straight from the bottle by holding it about 5cm away from the nostrils and breathing deeply. 
Bathing
Fill the bath with warm water and turn off the taps. ALWAYS dilute the essential oils. Add 3-6 drops of chosen essential oils to 1 tablespoon of carrier e.g. almond oil, full fat milk, honey, any non-perfumed bubble bath. 
Foot Baths
As for bathing but use 1-4 drops of essential oil and soak feet for 5/10 minutes- bliss!

**Pregnant and nursing mothers should only use essential oils under the guidance of a qualified aromatherapy practitioner.**

**Seek professional advice before using essential oils for children.** 
Essential oils are concentrated and should always be used with care. Follow instructions given and do not be tempted to add more drops than recommended. Unless under an Aromatherapists guidance essential oils should not be used neat on the skin, but dissolved in a carrier oil, full fat milk, honey or other base. They must never be taken internally. 
As always please do not hesitate to contact me if you require any further advice.

The most difficult question you can ask any Aromatherapist is ‘What are your Top Three oils?’, but I’ll give it a go!

My number one oil can change daily depending on my mood and who I am working with at the time. I might open a tiny bottle of an essential not used for a while and think ’this has got to be my favourite, why have I neglected it for so long?’, then that can all change the next day!

Having said that I nearly always return to the classic oil Frankincense, mainly because of its power to visibly calm and comfort. It is my oil of choice when I am faced with an obviously anxious or nervous client, one drop, sniffed from a tissue, soothes and balances the emotions, helping to overcome stress by slowing and deepening the breath.

There have been numerous studies carried out to try and discover why this oil can have such a profound impact on our sense of calm. Frankincense contains molecules that can penetrate the blood-brain barrier, enabling it to carry much-needed oxygen into the brain, as well as stimulating the limbic area of the brain. It is this calming and grounding quality of frankincense oil that proves to be beneficial in treating depression, anxiety and low moods. It is also for this reason that frankincense has been prized for thousands of years to help meditation and contemplation. Add to this its excellent reputation as an antiseptic, its valuable use when treating all respiratory conditions and the fact that it has proven anti-ageing properties it is easy to see why this oil remains firmly at Number One of my top three chart.

So what oil could possibly follow frankincense at the number two spot? It has to be Geranium, simply for its wonderful floral, grassy fragrance and for its superb balancing properties. This is the oil I recommend to all my female clients due to its regulating effect on the hormonal and the nervous systems, and the smell makes it a pleasure to use. I also use this oil on my male clients as they too benefit from its balancing properties but I would blend it with a masculine fragranced oil such as Sandalwood or Vetiver.

And in at number three is Rose otto. The fragrance is sublime, both warm and comforting, one sniff transports you to a summer garden filled with beautiful blooms. Because of the cost I reserve this oil for my skincare blends and for anyone experiencing loss or bereavement of any kind. Its ability to bring about emotional balance never ceases to amaze me, Rose has a spiritual influence and is used to balance and open the Heart Chakra.

Muscular Tension

Overused and overextended muscles cause tension. Any movement we make, no matter how small, involves muscles tensing and flexing. Any activity that entails repetitive movement from tapping away on a laptop to swinging a golf club, or during periods of stress and anxiety, can result in tight muscles that are ‘stuck’ in a tense state. Once these muscles refuse to relax they weaken and circulation of blood and lymph is impaired.

Once a muscle becomes inflexible it is very difficult to release it. Painkillers and muscle relaxants can be useful but they do not heal the muscle, they just reduce the discomfort felt. Massage is one of the best ways to manage muscular tension in the body, especially when combined with essential oils. Massage helps to release and stretch the ineffective muscles and loosens connective tissue. Kneading, pressing and rubbing areas of muscular tension results in the stimulation of the circulation to the area, this increased blood flow brings with it energy producing nutrients and oxygen. Massage not only relaxes and softens the muscles it helps to increase mobility and flexibility and to reduce pain as endorphins (the body’s natural painkillers) are released. 

 Used in conjunction with massage carefully chosen essential oils can provide two benefits; they penetrate deep into the muscle tissue and encourage the contracted muscle to expand, in turn relieving the physical pain, but they can also help with the emotional stress that results in physical tension.

There is a long list of essential oils that can be of benefit when massaging tense muscles. Any essential oils considered a relaxant will be of use, as will oils that have analgesic or anti-inflammatory properties. Some essential oils, such as eucalyptus and rosemary, have a cooling effect when applied to the skin, helping to take the heat out of inflamed muscles. Other oils are chosen for their rubefacient effects, that is a substance when applied topically to the body causes dilation of the capillaries and an increase in blood circulation, oils that fall into this category are sweet marjoram and ginger.

In my practice I have found that the main areas tension affects the muscles is lower (sacra)l area of the back, the upper back and neck , jawline, facial muscles and scalp. I have put together a special Aromatherapy Tension Busting Treatment that concentrates on all these areas.

 

We spend one- third of our lives asleep. Sleep is as vital to humans as the air we breathe and the food we eat. Without sleep we become ill as good quality sleep helps our brain function, gives us a general feeling of well-being, aids our concentration, improves memory and mood and boosts our immune system. Most people function on far less sleep than they really need, this is due to modern lifestyles affecting our sleep patterns.

Aromatherapy offers a safe and natural aid to sleep problems without any of the side-effects sometimes experienced with sleeping tablets. Most people will be aware of, and may have used lavender to help them drift off. But did you know that lavender in larger quantities acts as a stimulant and can actually keep you awake? Two or three drops on a tissue placed inside your pillowcase is sufficient. Lavender is considered to be the ‘mother’ of all essential oils; it is a gentle balancer and has a strong action on our emotions, calming any imbalances. But there are many other essential oils that can aid a good night’s sleep.

An Aromatherapist will choose essential oils for sleep problems according to their individual effects. Any oils that are soothing and balancing are good to relieve anxiety and stress. Roman chamomile is a good oil as it helps calm the central nervous system. Bergamot has a refreshing aroma and is calming and sedating. It helps to balance moods, and can help prevent bad dreams. A warm bath (be careful with the temperature as a hot bath can be too stimulating just before bed), with a blend of bergamot  and chamomile (2-3 drops of each oil) added to the water once the taps have been turned off, can provide the right level of relaxation to ensure a good quality night’s sleep.

My favourite way of encouraging sleep is a foot massage whilst sat in bed. I use a blend of 2 drops of lavender and 1 drop of ylang ylang in 10ml of carrier oil or a light lotion, massaged well into the foot from the sole to the ankle. By ensuring that the whole of the sole of the foot is massaged various Reflexology points are stimulated, and this in turn helps to relax the body and encourage good sleep patterns. A Reflexologist will be able to demonstrate specific points to concentrate on should this be of interest to you.  Cover the feet with a pair of warm socks following the massage; keeping the feet warm is important as cold extremities can significantly impair the process of falling to sleep.

If waking during the night is a problem then aromatherapy can help break this cycle too. It does take a little time as the body needs reprogramming, ensuring that you stay asleep. On waking in the night have a pot of aromatherapy cream by the bed within easy reach, take a little of the cream in your hands and rub the palms together to release the essential oil vapour, then place the hands either side of the nose to create and aromatherapy ‘tent’, then breathe deeply and slowly for several breaths, keeping the eyes closed. This can very often be just enough to send you drifting back off to sleep.

Stress is one of the main causes of sleep disorders, so learning relaxation techniques such as breathing exercises and yoga can help. Massage and Reflexology have been proven to be the most effect alternatives to medication, combined with essential oils, the body learns to relax, stress levels are reduced                                                         and refreshing sleep follows naturally.

For further information about essential oils, prescription blended creams and lotions as well as Reflexology and Massage, please do not hesitate to contact me.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

As we enter the summer term students of all ages are burning the midnight oil working towards their exams. Anything that can help during this busy time is always appreciated and believe it or not aromatherapy can help in its own way. Carefully selected essential oils can boost your productivity and your health. Inhalation of an agreeable aroma can cause many changes to the body, helping to relax, stimulate and regulate many of our bodily systems.

Essential oils have been used for thousands of years, by many cultures, for improving mental activity and strengthening the memory. Our sense of smell is the strongest of the senses and is able to influence brain activity. Via our olfactory bulbs our sense of smell is linked to the limbic area of the brain, the part of the brain that is responsible for, amongst other things, our memories and emotions. An odour (such as an essential oil) can be used to stimulate this part of the brain helping our brain to function more efficiently. The connection between new ideas and scent is developed during learning, so that same scent can trigger the memory when the information is required, such as during an exam. To use this information recall technique you need to introduce new odours not used before, a different essential oils for each subject to be learnt.

Whilst studying vaporise your chosen oil close to your work station, then when it is time to sit the exam take a tissue infused with the same essential oil with you into the exam room. This will help to recall the information previously studied. Choosing an essential oil for each subject is the fun bit as there are so many oils that could be utilised:

·         Rosemary is the most cephalic essential oil; its sharp camphorous odour stimulates mental activity, aids concentration and boosts a fatigued brain as well as enhancing proscriptive memory. A study in 2003 found that participants who inhaled rosemary oil during an exam displayed significantly higher cognitive function. It is also a great stress reliever and balancer. (Not to be used if you suffer with epilepsy or high blood pressure and avoid during pregnancy).

·         Basil with its sweet, refreshing smell has similar properties to rosemary.  It clears and strengthens the mind, improving poor memory and fatigue-induced distraction and also helps to relieve headaches associated with stress and tension. (Avoid during pregnancy).

·         Peppermint is spicy, fragrant oil and a natural ‘pick-me-up’. This oil wakes the mind, focuses the senses and improves the memory. It is able to provide relief from stress and mental exhaustion due to its refreshing, stimulating odour. It clears the mind and increases focus on cognitive tasks. ( Do not use with homeopathic remedies).

·         Frankincense has a softer odour than some of the other essential oils mentioned but I had to include it for its ability to quieten the mind and support focused attention. This is a lovely oil to use at the end of a hard revision session as it actively lowers the blood pressure and calms the mind, helping to clear your head ready for a sound nights sleep.

·         Lemon has calming and clarifying properties, helping to promote concentration. It also helps to calm anger and frustration, emotions often experienced whilst studying.

·         Ginger for its ability to energise and uplift, helping to alleviate nervous and mental exhaustion. Also good for calming nausea so a good oil to use to calm pre-exam nerves.

·         Lavender is usually thought of as a relaxant that you would use before bed but its calming properties can help keep emotional stress in check. Lavender has a soothing effect on the nervous system so as well as calming nervous tension it can help relieve headaches and migraines.

·         Jasmine is a great oil for its uplifting capabilities, this oil energizes and helps produce a feeling of confidence. Use in small amounts as it can be quite a heady oil, leading to headaches if use for long periods of time.

·         Eucalyptus has a cooling and refreshing effect that uplifts and clears the head. This stimulating oil helps alleviate exhaustion and mental sluggishness. It stimulates mental activity and as it is considered a vasodilator it increases blood flow to the brain and the rest of the body. More blood to the brain=more brain power!

·         Geranium heightens the imagination so is a great oil for all anyone involved all in artistic study. Research has shown geranium oil has a synergistic relationship with the chemistry of the brain as it has been found to activate microglial cells which are integral components in the fight against neuro-degenerative diseases such as Alzheimer’s and dementia.

Aromatherapy is a holistic therapy, treating the body, mind and soul. Keep this in mind when studying and ensure that you get the rest, exercise and nourishment your body needs as well as giving your head chance to clear and re-focus. Whichever oils you choose I wish you the best of luck with your studies. Paula x

 

 

 Also known as cosmetic acupuncture, facial enhancement acupuncture or acupuncture facelift.

 This type of acupuncture is part of Microsystem acupuncture which concentrates on the face, scalp and auricular (ear) areas. It is a non-surgical method of slowing down and reducing the ageing process. Ultra-fine, hair-like needles are inserted into the skin at various acupuncture points on the face and head, needling these specific points creates a direct manipulation on the body’s energy system, helping to balance and energise the body as required as well as removing blockages along the energy pathways (meridians) According to Traditional Chinese Medicine (TCM) many meridians begin and end in the face, making Facial Rejuvenation Acupuncture a truly holistic therapy as it treats the whole person.

Many factors contribute to the ageing process; including diet and lifestyle, exposure to sun and pollution and of course stress. The main areas we begin to notice our faces ageing is around the eyes and mouth as our muscles begin to lose tone. Facial Rejuvenation Acupuncture stimulates acupuncture points near these sagging muscles to tighten and lift the area. Needles are also inserted into fine lines and wrinkles along the crease, this creates a very small wound which the body endeavours to repair by producing collagen, which will gradually fill the crease so the wrinkles appear diminished and some fine lines will disappear altogether. Other benefits of Facial Rejuvenation Acupuncture are an overall lifting effect, increased muscle tone, bags and puffiness may appear lessened and the quality of the skin can be vastly improved due to the increased circulation of blood and lymph to the skin’s surface.

Although Facial Rejuvenation Acupuncture does not deliver the immediate, dramatic results achieved by more invasive treatments and surgery it is a viable option for anyone wanting to slow the ageing process down NATURALLY, with gentle, subtle effects. Initially a course of treatments is required and changes are notable after the 3rd or 4 session, but many people report improvements after the initial session, especially brighter eyes, clearer complexion and improved sleep patterns.

Like the idea but aren't sure if its for you? Then why not book a FREE 20 minute consultation where we can discuss your areas of concern and you can see the needles used and even experience one or two to see if FACIAL REJUVENATION ACUPUNCTURE is suitable for you. Call 01400281905/ 07908015126 to book.