Does Aromatherapy Support Quitting or Cutting Back on Alcohol?

After a long week, many of us may find ourselves reaching for a glass of wine to unwind or toast coworkers during happy hour. But what if, instead, we turned to the comforting aroma of lavender or chamomile to soothe our nerves? Many of us have found solace in the calming effects of essential oils through the practice of aromatherapy, but could it also have a profound effect while we quit or cut back on alcohol?

Aromatherapy is gentle and accessible, making it a viable option for supporting treatment for alcohol misuse or alcohol use disorder (AUD). Let’s explore the potential of this practice that dates back thousands of years ago to understand how it can aid us on our journey to sobriety. 

What Is Aromatherapy?

These days when we’re sick, we go to the doctor, they scribble something on a slip, we give it to the pharmacist, and we get pills to help us feel better. But that’s not always how it went. Before modern medicine, we attempted to treat ailments and alleviate symptoms using plants.

Our ancestors found that different plants had medicinal properties and used them in different ways, such as an herbal brew, chewing the plant, and using oils to create concentrated extracts known as essential oils. Essential oils were used in ancient Egypt, Greece, Rome, India, China, and more for medicinal, aromatic, spiritual, and cosmetic purposes. 

Even thousands of years later, essential oils are still used for their healing properties. Today, the practice of utilizing essential oils to improve our well-being and treat specific symptoms is an alternative medicine practice known as aromatherapy. Let’s dive into the specifics of aromatherapy to understand how it may benefit recovery. 

Benefits of Using Aromatherapy in Recovery 

Alcohol misuse and alcohol use disorder affect every aspect of our life. From physical issues such as increased risk of diseases, and mental health issues such as anxiety and depression to social issues such as damaged relationships and poor work performance, alcohol is most likely the culprit. To combat this, we need something that improves all aspects of our well-being. This is where holistic approaches such as aromatherapy come in.

Aromatherapy is beneficial in recovery because it’s highly accessible and has minimal risks. Access to treatment is commonly a barrier to recovery, but with aromatherapy, it’s something that we can easily find. Not only that, but there’s no stigma associated with essential oils. Stigma about AUD also deters people from seeking treatment, which only exacerbates the problem. While we may still require other treatments for AUD aside from aromatherapy, it can get the ball rolling to developing a healthier relationship with alcohol. Let’s learn how to properly use aromatherapy to support our journey to better health. 

How To Use Essential Oils

Before we get into how to use essential oils safely, let’s look at which ones may be a good option for supporting our recovery.

Essential Oils for Alcohol Detox

• Lavender or chamomile for relaxation and better sleep.
• Tea tree for wound healing.
• Peppermint for common withdrawal symptoms such as gastrointestinal discomfort and headaches.
• Ginger for nausea.
• Ylang-ylang to boost self-esteem and mood.
• Lemon for a better mood.

But that’s not all. Aside from choosing the right essential oils, the quality of the oil also matters. Check the label for added fragrance oils or other chemical fillers, and avoid those. Also, opt for essential oils that are packaged in dark glass containers rather than plastic. Now that we’ve got everything ready, how do we use them safely?

Using Essential Oils Safely

Essential oils are concentrated oils that can have risks, especially when used improperly. Follow these tips to get the most out of using essential oils for aromatherapy:

• Opt for personal accessories. There are plenty of aromatherapy accessories such as necklaces, bracelets, or keychains. This allows us to use it conveniently on the go and avoids diffusing the essential oils in an open area, which could negatively affect others. 
• Dilute it when using it on your skin. Essential oils are concentrated and can irritate our skin, especially if we have sensitive skin. To avoid using it full-strength, mix the essential oil into creams, bath gels, or carrier oils such as coconut or jojoba oil which are safe to use on the skin.
• Test it out first. If using the oil topically, don’t jump right in and put it all over yourself. Try putting a bit of the oil (preferably diluted with a carrier) on a small patch of skin to make sure you’re not allergic or it doesn’t irritate your skin. The hands are a good place to test it out, since you can easily wash them if it doesn’t agree with you.
• Use aroma sticks or controlled diffusers. Aroma sticks and controlled diffusers allow us to diffuse in a smaller area and help us control the strength in the event that we may have a negative reaction. 

When used properly, aromatherapy can be beneficial to our recovery and our overall well-being. But there’s more! There are many other holistic practices we can use that also support our recovery.

Other Holistic Tools for Quitting or Cutting Back on Alcohol 

The more tools we add to our toolkit, the more prepared we are to stand up to any challenge that comes our way during recovery. Aside from aromatherapy, let’s explore other holistic approaches to support our journey:

• Meditation and mindfulness. Like aromatherapy, mindfulness and meditation reduce stress and anxiety. Try deep breathing exercises, guided meditations, and yoga.
• Red light therapy (RLT). RLT uses low-level wavelengths of red light to stimulate tissue repair and boost cognitive function. This can improve physical and mental symptoms of alcohol withdrawal. 
• Cryotherapy. Also known as cold therapy, cryotherapy promotes the release of endorphins and stimulates healing by reducing inflammation. If you’re at home, try taking a cold shower or dunking your face in some ice-cold water. 
• Journaling. Journaling is a mindfulness practice, but it deserves its own recognition. Not only does it increase our awareness, but it also provides an outlet for us to express ourselves, helping us work through difficult thoughts and emotions. 
• Nutrition. Yes, nutrition is also part of healing. This explains why professional athletes pay such close attention to their diet and why we might not feel so good after having a not-so-nutritious fast food meal. Learn more about the anti-inflammatory diet and its benefits during recovery. 
• Exercise. Physical activity is not only great for our mental and physical health, but also serves as a positive distraction during recovery. Find movement that you enjoy doing and create a well-balanced exercise routine.

We may find that some of these tools work better for us than others. Recovery is a time of learning and self-exploration, so don’t be afraid to try something new. Who knows? It could be the key to opening up the door to a better relationship with alcohol and a healthier future! 

A Breath of Fresh Air

Aromatherapy, while it may not be a cure-all, offers a gentle and supportive complement to other therapeutic methods. By integrating the calming effects of essential oils into our recovery, we may discover a renewed sense of peace and balance. This simple yet powerful practice can serve as a fragrant ally, helping pave the way towards a healthier, alcohol-free future, especially when used with scientific-based treatments such as behavioral therapies, support groups, and other holistic treatments. So, the next time you find yourself reaching for a drink, consider reaching for an essential oil instead — because the power of scent might just be the secret ingredient to your sobriety success!