Beginner's Guide to Aromatherapy

I find it hard to take breaks. Whether I'm at the computer or in the workshop, I often forget everything around me—including how important small pauses can be. I love 90% of what I do (even things like tweaking my website, which has taken way too long). Maybe that's why it doesn’t really feel like work?

But by the evening—or a few days later—I can feel the downside. My body gets tired. It needs a break. If I ignore that, it eventually shuts down. The Pomodoro technique never worked for me, so I had to find something else. I never thought that “something” would be scent.

I wouldn’t have believed that something as simple as a fragrance could help me pause, reset, or focus. But often it's the small things that make everyday life better. Natural scents can not only improve your well-being—they can help you live more consciously.

Whether it’s calming lavender in the evening or a refreshing citrus aroma in the morning—aromatherapy has become a ritual I wouldn't want to miss. The best part? It doesn’t require expensive gear or a complicated setup. Try it—you might find that it’s exactly what you need.

What is Aromatherapy?

Aromatherapy uses the power of essential oils to support body and mind. These oils are extracted from plants and capture their essence in scent. Their effects range from calming and relaxing to energizing and uplifting.

The beauty of aromatherapy: it's incredibly versatile and adapts to your needs. Want to sleep better, energize your morning, or simply take a mindful break? There’s a scent for every situation.

Research-backed benefits:

• A 2020 meta-analysis showed that lavender oil can significantly reduce stress and improve sleep quality (Lee et al., 2020).
• Citrus scents like bergamot have been shown to reduce anxiety and boost well-being (Watanabe et al., 2015).

How Scents Affect Us

Scents have a remarkable effect on our well-being. They influence the limbic system—the part of the brain responsible for emotion and memory. That’s why lavender can instantly calm you, and citrus can lift your mood.

Aromatherapy takes advantage of this effect in two ways:

• Psychologically: Scents reach the limbic system through the sense of smell, affecting emotions and mood.
• Physiologically: Some oils have proven relaxing or stimulating effects on the nervous system.

Best Essential Oils for Beginners

If you're just starting out, these versatile oils are a great place to begin:

• Lavender – Calms and helps with sleep. Shown to lower heart rate and induce relaxation (Koulivand et al., 2013).
• Lemon – Refreshing and mood-boosting. Citrus oils stimulate serotonin production, promoting positivity (Komori et al., 1995).
• Rosemary – Boosts focus and clarity. Shown to improve cognitive performance (Moss et al., 2012).
• Peppermint – Invigorates and supports concentration. Can reduce fatigue and sharpen attention (Kennedy et al., 2018).
• Sandalwood – Grounding and calming, especially after a hectic day.

Using Aromatherapy at Home

1. For a relaxing evening: Add lavender to a diffuser or a scented pillow. It helps you wind down and sleep better.

2. For an energizing morning: Use citrus scents like lemon or grapefruit to awaken your senses.

3. For focus at work: Place a diffuser like STELLA on your desk and use rosemary to stay clear and sharp.

Ways to Use Essential Oils

• Electric diffusers – Disperse scents with mist, ideal for larger rooms.
• Ceramic diffusers like STELLA – Great for small areas like your desk or bedside; no electricity or water needed.
• Scented candles – Combine soft fragrance with cozy ambiance.

Choosing the Right Oils

Always use high-quality, pure essential oils with no synthetic additives. These are safest and most effective.

Aromatherapy is more than a wellness trend—it’s a simple way to build mindful, joyful moments into your day. Whether you want to relax, focus, or just make your space feel more like you, there’s a scent for that.

Why not give it a try? Find the scents that work for you and see how aromatherapy can enrich your everyday—one breath at a time.

Sources:

• Koulivand, P. H., Ghadiri, M. K., & Gorji, A. (2013). Lavender and the nervous system. Evidence-Based Complementary and Alternative Medicine.
• Moss, M., Cook, J., Wesnes, K., & Duckett, P. (2012). Aromas of rosemary and lavender essential oils differentially affect cognition and mood in healthy adults. International Journal of Neuroscience.
• Watanabe, E., Kuchta, K., Kimura, M., & Rauwald, H. W. (2015). Citrus essential oils—mood improvement and immunomodulatory properties. Planta Medica.
• Kennedy, D. O., Scholey, A. B., & Tildesley, N. T. (2018). Peppermint essential oil and cognitive performance. Psychopharmacology.