Essential Calm

A GUIDE TO STRESS RELIEF

THROUGH AROMATHERAPY

Holly Brandenberger
SCIENCE OF ESSENTIALS
Table of
Contents

Introduction and Disclaimer 03

What is Aromatherapy 05

How to Use Essential Oils 07

Top 15 Best Essential Oils for Stress, Anxiety and Negative Emotions 08

11
Where Emotions are Stored in the Body

Essential Oils for Specific Emotions 12

5 Tips for Using Aromatherapy for Stress 13

30 Day Calendar of Using Aromatherapy to Reduce Stress 16

Day by Day Guide with Tips, Recipes and More. 17

Closing Remarks 43

2
Copyright and Disclaimer
The information within this book has not been evaluated by the Food &

Drug Administration or any other medical body. We do not aim to diagnose,

treat, cure or prevent any illness or disease. Information is shared for

educational purposes only. You must consult your doctor before acting on

any content within this book, especially if you are pregnant, nursing, taking

medication, or have a medical condition.

Copyright 2023 Holly Brandenberger. All rights reserved. No part of this book may be

reproduced, distributed, or transmitted in any form or by any means, or stored in a

database or retrieval system without prior permission of the author.

3
Introduction
The world seems to be going faster all around us. We live in this nonstop movement
of rushing from one thing to the next. We can push one button and have groceries
delivered two within 2 hours. We constantly are dividing our attention among a
million things, constantly checking our watches for more time. If we are curious
about something, we can look it up immediately on our phones and have answers
within seconds. Because of this, our minds don't often find moments to slow down
in silence.

Due to the mind-body connection, this built-up inner chaos takes a toll on the
body. We begin to suppress negative emotions and stress which then result in
tension and other physical manifestations. Mental health struggles are at an all-
time high throughout the world. If we don't seek ways promote relaxation while
nourishing our minds and bodies, it will only get worse.

Here is where aromatherapy comes into play. The most profound benefits of
aromatherapy exist on the mind. Due to the direct connection of the olfactory
system and our limbic system, essential oil can help reduce stress, calm the nervous
system, enhance energy, support sleep, deepen meditation and promote feelings
of groundedness in this face-paced world. When we cultivate a routine using
aromatherapy that helps balance and calm our minds....our bodies can then
finally relax as well.

"We are often so busy in life with full days surrounded by noises and sights,
constant interruptions on phones, and never-ending thoughts. We don’t take time
to be intentional, slow down, and be present. What a gift our sense of smell is for
this purpose alone. No other sense is so directly tied to our breath. No other sense
is so directly connected to the emotional part of our brain."
-Holly Brandenberger

4
What is Aromatherapy?
Aromatherapy is the holistic therapeutic application of authentic plant-derived
essential oils for enhancing the physical, emotional, mental, and spiritual health of an
individual.

The framework of aromatherapy

looks at the whole person with the goal of
attaining optimal physical, mental,
emotional, and spiritual health; not just the
absence of disease. Most people associate
the word disease with physical
manifestations. But when we break down
the word “dis-ease“, it means lack of ease
or harmony within the body.

Aromatherapy is focused on the whole person and impacting the body-mind-spirit,

however, it does not create whole health. Because of this, aromatherapists also take
into account diet, exercise, stress, lifestyle, sleep, and genetics. Essential oils are not
a replacement or shortcut. Wellness is the whole picture and essential oils are just a
piece to a very large puzzle.

5
How Does Aromatherapy Work?
Our sense of smell is closely linked to our emotions and memory,
perhaps more than any other human sense due to the unique anatomy of our brain.

How does scent trigger such emotionally vivid memories?

Aroma is inhaled

Odorant molecules trigger

electrical signals within
olfactory bulb

Nerve axons extend to the

pyramidal cortex then to the
limbic system
When we touch, taste, hear or
see something, it is first processed
in the thalamus then sent it to the
cerebral cortex for interpretation.
Our sense of smell goes straight to
In the limbic system,
the hippocampus and amygdala.
axons extend to the
This could be one of the reasons
hippocampus, amygdala,
smells trigger vivid emotional
hypothalamus and thalamus
memories.

6
 How to Use Essential Oils
There are three main ways to use essential oils. Each one can
be helpful to support various needs of the body. Each type
has its own benefits and limitations. Age and underlying
health conditions should always be considered when
selecting an essential oil and application for use.

1. Inhalation
Utilizing essential oils through the
sense of smell. This is the
“aromatic“ use of essential oils.

2. Topical
Topical use means applying essential
oils to the skin to be absorbed within
the body.

3. Ingestion or Internal
Refers to using essential oils internally
through the mouth and being
absorbed in the gastrointestinal tract
or internally through the use of
suppositories (rectal or vaginal).

*Internal use will not be discussed in detail in this guide. For the most part, people can
benefit through topical and inhalation use. If you are looking for support through ingestion,
I would highly recommend talking to a certified aromatherapist before. There is a time and
a place where ingestion has been helpful to support the body, however, is not appropriate
for someone just starting to use essential oils.

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Top 15 Essential Oils for Stress and Anxiety
1) Bergamot
Bergamot has an uplifting, fresh, invigorating aroma to help ease the mind and body under
stress. Are you an Earl grey tea drinker? You already have a positive memory scent
association with this one as bergamot is the key ingredient to give that uplifting and
relaxing aromatic factor when drinking this tea. Bergamot can be helpful to defuse an
angry attitude through encouraging a spirit of compromise. It has been shown to reduce
anxiety, increase parasympathetic nervous system activity and decrease salivary cortisol
levels.

2) Black Spruce
The constituent pinene is what gives that crisp woodsy aroma. Alpha-pinene has been
studied and shown to support sleep. Spruce oil grounds the body, creating the feeling of
balance necessary to receive and to give. Black spruce is also helpful for releasing
emotional blocks.

3) Lavender
Known as the “Swiss Army knife of oils” as it supports the body in numerous ways.
Aromatically, it promotes positivity, health, love, peace and a general sense of well-being.
It also blends well with almost all oils. Lavender is one of the most popular essential oils for
calming the nervous system. It has been shown to be effective in alleviating anxiety and
inducing a relaxation response. (Inhaling lavender and rosemary have also been shown to
lower cortisol levels. Lavender is known for improving sleep quality which can positively
impact our ability to react to stressors.

4) Hinoki
Hinoki is made from a Japanese tree in the cypress family. Historically it was used to refresh
the soul and has a mild, earthy aroma that can increase spiritual awareness. Its main
constituent is alpha-pinene which is incredibly grounding and helpful in promoting calmness
and centering the mind. In a study with female university students, it was found that
inhaling hinoki essential oil increases parasympathetic nervous system activity and induces
physiological relaxation.

5) Lime
Lime has a fresh, lively fragrance that is stimulating and refreshing. I love to blend lime with
peppermint or eucalyptus in the afternoon. Its aroma makes me feel happy and uplifted!

6) Frankincense
Frankincense is one of the most commonly used essential oils to help with stress and
anxious feelings. I love to use frankincense prior to bedtime or meditation when feeling
unsettled. It has multiple health benefits for the body and mind when under stress. It may
reduce muscle tension and stress due to its anti-inflammatory properties and has been
shown to support patients with anxiety during labor.

7) Ylang Ylang
Ylang Ylang can be supportive in soothing anxiety, anger and nervous tension. It also
promotes alertness and attention which makes it great for increasing productivity. Ylang
Ylang is known for promoting feelings of positivity, cheerfulness and confidence. It can
calm the nervous system and has been shown to lower blood pressure and heart rate which
counteract the stress response while feeling anxious.

8
Top 15 Essential Oils for Stress and Anxiety
8) Copaiba
Copaiba has a woodsy aroma that helps elevate mood and combat nervous tension, stress
and anxious feelings. It is also believed to amplify the effects of other essential oils.
Copaiba has the highest quantity of the constituent beta-caryophyllene of all essential oils
which helps it to support a lot of systems in the body. Particularly the endocannabinoid
system which is involved in a lot of physiological processes within the body. Copaiba has
impressive anti-inflammatory properties to help soothe tension, arthritis, and joint pain. It
also has a calming aroma which is supportive for stress and anxiety.

9) Tangerine
Tangerine contains esters and aldehydes, which are sedating and calming to the nervous
system. When diffused together with marjoram, tangerine can soothe emotions such as
grief, anger, anxiety and shock.

10) Sandalwood
Sandalwood is calming and balancing when stressed. Great for quieting mental chatter
and enhances meditation.

11) Chamomile
Chamomile is known for its ability to soothe anxious feelings and support sleep. Specifically
for stress related emotions, it can help soothe feelings of resentment for those who feel
neglected.

12) Orange
Known for its uplifting aroma, sweet orange may help promote cheerfulness. The odor of
sweet orange decreases symptoms of anxiety and improves mood. Its aroma is well liked by
most children. For adults, it can make us “feel like a kid again.” It can reduce nervous
tension and stress-related conditions. It is also beneficial for those suffering from lack of
energy or depression. Orange is a great oil to use when feeling tense or frustrated.

13) Helichrysum
Helichrysum helps dissolve bitterness for those who carry a grudge. It is helpful in soothing
tension both physically and emotionally. Inhaling helichrysum can be helpful during periods
of mental unrest, irritability, grief, anger, anxiety and burnout.

14) Grapefruit
Grapefruit can be helpful for repressed or bottled-up feelings of anger as well as feelings
of resentment.

15) Rose
Rose essential oil can be helpful for those who are experiencing negative emotions due to
being hurt and feeling rejected or betrayed. Rose essential oil has been shown to reduce
subjective pain intensity and anxiety.

9
Stress is not what
happens to us in life,
but how we perceive what
happens to us in life.

-Holly Brandenberger

10
 PLACES WE STORE
unwanted emotions
HEADACHE:
LOSS OF CONTROL

VOICE AND THROAT:

OPPRESSION
NECK AND SHOULDERS:
BURDENS AND RESPONSIBILITIES

HEART AND CHEST:

HURT
STOMACH AND INTESTINES:
FEAR

INSOMNIA:
LOSS OF SELF

LOWER BACK:
ANGER

FATIGUE:
RESENTMENTS

NUMBNESS:
TRAUMA

References: PMID: 35226152.

“The Psychology of Self Esteem” by Nathaniel Branden
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 ESSENTIAL OILS
for specific emotions
NERVOUS TENSION AND AGITATION
Chamomile, Cypress, Sandalwood, Lavender, Neroli, Spruce

OVERTHINKING AND WORRY

Vetiver, Lemon, Cardamom, Frankincense, Clary Sage

POOR CONCENTRATION AND MEMORY

Rosemary, Eucalyptus, Pine, Cardamom, Vetiver, Peppermint

ANXIOUS FEELINGS AND APPREHENSION:

Bergamot, Cedarwood, Juniper, Lavender, Chamomile, Orange,
Copaiba, Frankincense

LACK OF CONFIDENCE AND SELF ESTEEM

Ginger, Orange, Ylang Ylang, Rose, Lemongrass, Hyssop

ANGER AND FRUSTRATION

Helichrysum, Lavender, Ylang Ylang, Orange, Frankincense, Mellssa

DISEMPOWERMENT AND INDECISION

Bergamot, Cedarwood, Clary Sage, Cypress, Pine, Vetiver, Fir

GRIEF
Helichrysum, Marjoram, Tangerine, Patchouli, Juniper, Lavender

SADNESS AND NEGATIVITY

Lemon, Orange, Cedarwood, Bergamot, Chamomile, Helichrysum, Neroli

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5 Tips for Using Essential Oils for Stress Relief

1. FIND YOUR AROMA PREFERENCES

Essential oils are most helpful for stress when you have a positive emotional reaction to an
aroma. There are certain essential oils that are emphasized for emotional and stress support
based upon their chemical constituents, however, any aroma that is considered pleasant to you
can be helpful in initiating a relaxation response.

How do I do this?
Pay attention throughout your day on how aromas impact you. Both positively and negatively.
Intentionally seek out those aromatics that make you feel good. Maybe it is the scent of terpenes
being released from conifer trees outside, or fresh baked cookies, or your favorite shampoo or
bubble bath. When struggling emotionally, seek out those aromas, inhale and notice how they
change your mood.

With regards to aromatherapy, many people are drawn to certain aroma categories. When
smelling an essential oil or an essential oil synergy, analyze the aroma and assess what you like
and don’t like about it. Is there an aroma category you tend to favor more than the others?

ESSENTIAL OIL AROMATIC FAMILIES

Earthy Citrus
LEMON
CARROT SEED ORANGE
PATCHOULI BERGAMOT
VALERIAN GRAPEFRUIT
VETIVER LEMONGRASS

ANGELICA ROOT LIME

TANGERINE

Herbaceous
THYME
Floral
LAVENDER
OREGANO CHAMOMILE
MARJORAM GERANIUM
CLARY SAGE ROSE
ROSEMARY JASMINE
CITRONELLA YLANG YLANG

Woody
SPRUCE
Spicy
CINNAMON
FIR
CARDAMOM
PINE
JUNIPER NUTMEG

CYPRESS GINGER
SANDALWOOD CLOVE
CEDARWOOD BLACK PEPPER

Balsamic
ELEMI
Minty
PEPPERMINT
FRANKINCENSE SPEARMINT
MYRRH WINTERGREEN
PERU BALSAM

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2. USE ESSENTIAL OILS IN STRESS RELIEVING ACTIVITIES.
Start using those essential oils you find most pleasant with stress relieving
activities such as a bath, during yoga, meditation, in massage or in a
diffuser when unwinding after a long day. Due to the anatomy of the
olfactory system and its direct connection with the limbic system, your brain
will begin to form memory scent associations of those essential oils and
relaxation. This is also known as odor conditioning.
Studies have found that odors can transform emotions through association
and then act as proxies for emotions, influencing how we feel later on. (7)
-Dr. Rachel Herz, a well-known Cognitive Neuroscientist.

3. PRACTICE DEEP BREATHING

During periods of stress and other negative emotions, take a moment and
reach for those essential oils you gravitate towards and have previously
formed memory scent associations with. Open the bottle and smell it.
Breathe slowly and deeply, inhaling those amazing aromas through your
nose, exhaling through your mouth and releasing any tension held within
the body. Multiple studies have shown essential oils can induce a
relaxation response due to their complex chemical constituents. Pay
attention to how your mind and body respond shortly after.

4. FOCUS ON THE STRESS ITSELF AND

NOT JUST THE SYMPTOM.
Due to the mind body connection, we tend to physically store and hold
stress in various ways within our body. For example: headaches, neck and
shoulder tension, back pain, sleep disturbances, skin flareups, mental
fatigue, and changes in bowels. When struggling with a physical
manifestation of stress, it is not only helpful to support that physical
manifestation but also the stress itself. For example, rolling on peppermint
to soothe head tension, but also applying or inhaling lavender or another
calming, stress reducing essential oil during periods of stress.

5. BE CONSISTENT
Begin forming a healthy coping strategy using essential oils even when
not currently stressed. Instead of only reaching for essential oils as a
reaction to stress, begin to use them proactively before you encounter
your stressors. When we use aromatherapy consistently, we begin to feel
more comfortable being calm and grounded and thus we are less likely
to become triggered when a stressor occurs.

14
Aromatherapy Exercise
WHEN FEELING OVERWHELMED OR
STUCK IN A NEGATIVE THOUGHT PATTERN.

GRAB AN ESSENTIAL OIL

you have past pleasant association with. (One that you like
the aroma). Don't overthink this, just grab whatever sounds
good to you in this moment.

OPEN THE BOTTLE

and place the bottle (or just cap if preferred) a few
inches below your nose

TAKE SOME SLOW DEEP BREATHS

in through your nose while closing your eyes. If this is
challenging for you, try breathing in for count of 4, holding
for 2 and exhaling for count of 6.

PAY ATTENTION TO YOUR BODY

Notice the changes that occur throughout your body. Do
your shoulders immediately relax, does your breathing
slow down, jaw unclench, heart rate slow down. Notice
your feet touching the floor.

PAY ATTENTION TO YOUR MIND

Do you feel a little lighter? Clearer? Calmer?

15
 30 DAYS OF USING AROMATHERAPY
TO REDUCE STRESS
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

Apply a calming blend

Breathe in a citrus Get the diffuser going Rub tension relieving
and stretch for 10 Take an aromatic bath
oil to uplift mood first thing in the morning massage oil on neck
minutes

DAY 6 DAY 7 DAY 8 DAY 9 DAY 10

Repeat an Use aromatherapy Inhale some bergamot

Apply an overnight hair Make an aromatherapy
affirmation while proactively before to battle the Sunday
mask inhaler to use on the go
night blues.
breathing in an oil stressful day

DAY 11 DAY 12 DAY 13 DAY 14 DAY 15

Apply diluted Take a mindful Add a drop of Enjoy a foot soak

Do some deep breathing
peppermint before shower, add a drop of lavender to pillow at with warm water
with aromatherapy
exercise. fir to shower floor. bedtime and calming oils

DAY 16 DAY 17 DAY 18 DAY 19 DAY 20

Apply frankincense Wake up and

Use passive diffusion
and lavender in Try a sinus steam Use an aromatherapy energize by
at your desk or during
overnight face bath compress today breathing in
your work day eucalyptus.
serum.

DAY 21 DAY 22 DAY 23 DAY 24 DAY 25

Start a meditation Use oils to promote Do a self scan from Use music therapy
Make a sugar scrub
by breathing in an focus and head to toe before and aromatherapy
and exfoliate away
oil productivity today selecting an oil together.

DAY 26 DAY 27 DAY 28 DAY 29 DAY 30

Give yourself a hand

Get diffuser going Notice what aromatics Have a day of
and foot massage Give your face some
and go to bed an make you happy and hygge, put in a
with an aromatic love with a face mask
hour early calm calming blend
lotion

16
 Day by Day Guide For Using
Aromatherapy to Reduce Stress

DAY 1: BREATHE IN A CITRUS OIL TO UPLIFT MOOD.

Take a moment today and breathe in a citrus essential oil such as lemon, grapefruit, orange,
bergamot, lime or mandarin. You can either breathe directly from the bottle, diffuse the oil, or
add a drop to a cotton ball and have near your work desk. Most citrus essential oils are high in
monoterpenes which can be helpful in uplifting moods, and relieving stress and anxious feelings.

POPULAR CITRUS ESSENTIAL OILS AND

THEIR EFFECTS ON EMOTIONAL WELLBEING:

SWEET ORANGE GRAPEFRUIT

LEMON (CITRUS LIMON):
Lemon essential oil is known for its
invigorating and clarifying properties.
It can help promote mental clarity,
concentration, and a positive mindset.
The bright and citrusy aroma is often
CITRUS SINENSIS):
Sweet orange essential oil is often
used to boost mood and alleviate
feelings of anxiety and tension. Its
sweet and fruity scent can create a
sense of warmth and happiness. It's
(CITRUS PARADISI):
Grapefruit essential oil is known for
its energizing and uplifting effects. It
can help combat feelings of fatigue,
boost confidence, and promote a

used to uplift mood and reduce a popular choice for promoting sense of optimism. The fresh and

feelings of stress. relaxation and a positive citrusy aroma is often used to create a

atmosphere. cheerful atmosphere.

MANDARIN (CITRUS
BERGAMOT (CITRUS BERGAMIA): LIME (CITRUS AURANTIIFOLIA): RETICULATA):

Bergamot essential oil is renowned for
its balancing and calming properties. It
can help reduce feelings of stress and
anxiety while promoting a sense of
relaxation. The citrusy and floral scent
is often used in aromatherapy to uplift
mood and create a serene
environment.
Lime essential oil is refreshing and
revitalizing. It can help uplift the
spirits and promote mental clarity.
The bright and zesty aroma is often
used to combat feelings of lethargy
and create an invigorating
atmosphere.
Mandarin essential oil is known for
its soothing and calming effects.
When inhaled it "makes us feel like a
kid again." It can help alleviate
stress and tension, promoting a
sense of tranquility. The sweet and
citrusy scent is often used to create
a relaxing environment.

17
DAY 2: APPLY A CALMING BLEND AND STRETCH FOR 10 MINUTES

When was the last time you really stretched? Never underestimate
the power of a good stretch to help release tension stored within
the body. Add a tablespoon of carrier oil such as fractionated
coconut oil, almond oil, or jojoba oil to the palm of your hand and
add 1-2 drops of a calming essential oil such as lavender, juniper,
spruce or roman chamomile. Rub your hands together and inhale the
aroma before gently massaging into your neck, shoulder, back, legs
or other areas of tension. Set a timer for 5-10 minutes and slowly
stretch different areas of your body.

THE BENEFITS OF STRETCHING FOR THE MIND AND BODY:

Increases flexibility
Improves posture
Improves blood flow to muscles
Stressed? Muscles tighten in response to physical and emotional stress.
Stretching can help stimulate ease tension and facilitate the release of
endorphins which help elicit those feel good feelings.
Reduce muscle tension and strain. Tight muscles can cause an increase in
likelihood of strain. Stretching can help prevent future back pain and risk
for muscle strain.

18
DAY 3: TAKE AN AROMATIC BATH

Release tension and promote relaxation with an aromatic bath today. By

adding essential oils to the bath, we can benefit the body physiologically
through nurturing our skin, but also psychologically as we inhale those
calming aromatics. Just remember that essential oils are hydrophobic and do
not mix with water. Therefore, to safely add essential oils in the bath,
use a proper dispersant as shown below.
\

Don't have a bath? Grab a large bowl and try a foot bath!

15 BENEFITS OF A BATH 3 WAYS TO USE ESSENTIAL OILS

Enhances lung capacity

safely in the bath
Calms the nervous system
Relieves muscle tension IN SHOWER OR IN CARRIER OIL WITH CARRIER
Soothes hemorrhoids BATH GEL OIL OR BATH
Add 3-5 drops of
GEL AND
Alleviates labor pains EPSOM SALT
Add 3-5 drops of essential oil to 10ml
Improves cell damage essential oil of of carrier oil and Add 3-5 drops of
May promote release of serotonin choice to 15ml of
add to the bath. essential oil with 15ml
bath gel or Castile
Cleanses and hydrates skin, of bath gel or carrier
soap and add to
nails and hair oil and add to 1 cup
running warm water.
of Epsom salt. Add to
Regulates core body temperature warm running water.
Relieves headaches
Soothes menstrual cramps
Helps with sleep
Soothes itchy skin
Improves gastrointestinal health
Boosts mood

19
DAY 4: GET THE DIFFUSER GOING FIRST THING IN THE MORNING

Stop and breathe in some essential oils first thing in the morning by getting
the diffuser going. I first do a self-scan and check in with myself. How is my
body feeling? How am I emotionally today? From there I choose what
essential oils I am going to take a minute and breathe in or diffuse to help
support those needs. It is estimated that 75% of the emotions we experience
on a daily basis are impacted by the scents around us. Multiple studies have
shown essential oils such as lavender, bergamot, and orange are helpful in
\
alleviating stress and reducing anxiety. The inhalation of essential oils can
communicate signals to the olfactory system and stimulate the brain to exert
neurotransmitters (e.g. serotonin and dopamine) which help regulate mood.

WAKE UP
DIFFUSER BLENDS

FOCUSED CLEAN KITCHEN HELLO SUN

2 drops Grapefruit 2 drops Lime 2 drops Lemongrass
2 drops Rosemary 2 drops Lavender 2 drops Tangerine
2 drops Eucalyptus 1 drop Lemon 1 drop Lemon
1 drop Rosemary 1 drop Grapefruit

CLEAR MIND SUNSHINE WAKE ME UP

3 drops Orange 2 drops Peppermint 2 drops Lime
2 drops Balsam fir 2 drops Orange 2 drops Grapetruit
2 drops Spearmint 2 drops Tangerine 2 drops Eucalyptus

20
DAY 5: RUB TENSION RELIEVING MASSAGE OIL ON NECK AND SHOULDERS

Take a few minutes today and give yourself a massage. Apply a tablespoon of
carrier oil such as jojoba, fractionated coconut or sweet almond oil and add 2
drops of a tension relieving essential oil (ex: peppermint, juniper, lavender, black
spruce, ginger, rosemary, frankincense, vetiver, or laurel). Notice how your body
relaxes and how good it feels to take a few minutes for yourself to do this.

DAY 6: REPEAT AN AFFIRMATION WHILE BREATHING IN AN ESSENTIAL OIL

"Words change mindset.

Mindset shifts perspective.
What you say to yourself matters.
Speak positive into your day today."
-Holly Brandenberger

We have over 20,000 thoughts a day and our body is physically changing in response to
those thoughts. Just thinking about something causes your brain to send signals and
release neurotransmitters that control virtually all of your body’s functions, including your
mood and feelings.

Today, pick an affirmation to repeat to yourself throughout the day.

Affirmations are thoughts you intentionally use to support, encourage, and calm your brain
and body. Affirmations activate the reward centers of the brain which can help us
decrease stress and anxiety, overcome challenges and increase confidence.

21
Pick an affirmation you want to focus on today. Write it down and repeat it several times
to yourself today especially when you engage in negative or anxious thoughts or find
yourself in challenging emotional situations. While practicing affirmations, you will want to
take slow deep, breaths. I love to also grab an essential oil during this time.

ESSENTIAL OIL GUIDE

WITH AFFIRMATIONS
ANGER ANXIOUS BITTERNESS
Helichrysum Bergamot Roman Chamomile
” I breathe in ease and let go what ”I am safe, strong “I go with the flow and feel
is not serving me” and capable” my connection to the stream
of life“

DEFEATED DISTRACTED
DISTRESSED
Tsuga Fir Juniper
“I am becoming a better “I am mindful at all times “I give up space to breathe in this
version of myself and live only within each moment and recognize there is
everyday” moment I have” beauty in life's pauses“

INSECURE NERVOUS OFF BALANCE

Ylang Ylang Sandalwood Black Spruce
“I believe in myself “I am confident and “I feel safe and
and my abilities“ secure in who I am“ grounded in my
environment”

OVERTHINKING OVERWHELMED RESENTMENT

Vetiver Spruce Blue Tansy
“I do not worry about “I focus my energy“ “I release all negativity from
things I cannot control” my body and replace those
feelings with love“

SADNESS STUCK
Orange Rosemary VULNERABLE
“Today I am filled with energy “There is always more Frankincense
and overflowing with joy” creativity in me that is waiting “I am safe and at peace
to be uncovered” with the process of life”

22
DAY 7: USE AROMATHERAPY PROACTIVELY BEFORE A STRESSFUL DAY

Often times in life we tend to react after something has happened. We want to fix it
afterwards. Shift your focus today from putting out fires to preventing them in the first
place.

Do you have a moment in your day that is more stressful or triggering to you? Are mornings
always rough for you? Hate driving in traffic? Does talking to a family member trigger you?
Maybe you have a work presentation you are worried about or maybe everyday when the
kids walk in from school is a challenging time.

Take a minute BEFORE these moments, roll on one of your favorite calming blends and
take some deep breaths.

By using your oils proactively BEFORE these moments helps us RESPOND instead of REACT.

We are far less likely to react to triggers when we are already in a calm state.

Quick Tip: Set an alarm on your phone to remind you to breathe in or apply some
essential oils prior to the time of the day that is triggering for you.

DAY 8: APPLY AN OVERNIGHT HAIR MASK

Give your hair some extra love tonight while stimulating healthy hair growth. I love to
gently massage this overnight hair mask recipe into my scalp. My hair is always so soft
and shiny after using it!

OVERNIGHT HAIR MASK

Made in 15ml glass eye dropper bottle
4 drops Lavender
4 drops Rosemary
4 drops Cedarwood
Fill half bottle with argan oil
Fill rest with fractionated coconut oil or jojoba oil
*Recipe is for 15ml and is 3% dilution

23
DAY 9: MAKE AN AROMATHERAPY INHALER TO USE ON THE GO
Aromatherapy inhalers are one of the most utilized tools in aromatherapy.
They contain a cotton wick inside a glass tube that has small holes at the top.
These are NOT to be placed within the mouth. To use, hold several inches below the
nose while taking slow deep breaths for 30-60 seconds.

SOME BENEFITS OF USING AROMATHERAPY INHALERS:

Being able to use it when traveling or working so you don’t disturb a neighbor traveler or coworker who may
not like a scent you are using
The ability to use photosensitive oils without having to roll them on and risk phototoxic reactions
Utilizing breathwork while breathing in a calming essential oil blend
Being intentional about healthy coping strategies when feeling stressed
Easily accessible and portable
Allows those with sensitive skin that have a higher risk of skin irritation to use oils while on the go
Great to use when traveling windy roads, when feeling anxious, when needing an energy boost, to feel alert
and focused, before meditation, and before bedtime to clear thoughts

HOW TO MAKE AND USE AN AROMATHERAPY INHALER:

1. Select an essential oil blend to use.
2. Combine the blend in a small container.
3. Take apart the aromatherapy inhaler.
4. Once satisfied with the blend, use a pipette to drop 20 drops of essential oils into the cotton wick.
5. Place cotton wick inside glass insert again and put inhaler back together.
6. Use for 4-6 weeks or until the aroma fades.
7. Replace with a new wick when refilling or making a new blend.

AROMATHERAPY INHALER BLENDS

DEEP FOREST RECHARGE BE STILL TREE FARM

3 drops Cedarwood 2 drops Fir 4 drops Copaiba 2 drops Blue Spruce
3 drops Cypress 2 drops Lime 2 drops Frankincense 2 drops Pine
1 drop Fir 2 drops Hinoki 2 drops Black Spruce

SERENITY FOREST ZEN GREEN MORNING LOG CABIN

3 drops Rosemary 3 drops Fir
3 drops Fir 3 drops Frankincense
3 drops Black Spruce 2 drops Cedarwood
2 drops Frankincense 2 drops White fir
1 drop Spearmint 2 drops Frankincense
1 drop Bergamot 1 drop Cedarwood
1 drops Cinnamon

24
DAY 10: INHALE SOME BERGAMOT TO BATTLE THE SUNDAY NIGHT BLUES

Have you ever heard of the Sunday night blues? It is defined as a feeling of dread,
anxiety, and sadness that comes over you on Sunday afternoon or evening. It’s been
estimated that 75% of people experience some sort of “Sunday night blues” in
anticipation of the week ahead and sadness over the weekend coming to an end.

When I’m feeling like this I stop and try to identify thoughts that lead to feelings of
anxiety “what am I thinking right now?” “What am I worried about?".

Anxious thoughts typically involve a fear of something bad happening in the future –
the future can be the next 5 seconds, 5 minutes or 5 years.

I have found one of the best ways to release some of those anxious feelings is to
engage the senses in the here and now.

My two favorite ways to do this are to breathe in some calming essential oils and to
play music. It helps my mind reset and focus on the present moment which then
allows me to shift perspective. It works wonders for my kids as well. Bergamot is a
great essential oil to breathe in as it can redirect nervous energy and allow us to
relax and "let go."

DAY 11: APPLY DILUTED PEPPERMINT BEFORE EXERCISE

I love to roll on a little diluted peppermint behind my ears prior to exercising. It

not only motivates me to move my body, but it is incredibly refreshing during a
work out. Peppermint’s primary chemical constituent is menthol which has a
cooling somatosensory effect when applied to the skin. I love its fresh invigorating
aroma as it wakes up my senses as well as gives me a slight energy boost.
Research has shown that athletes who smelled peppermint essential oil reported
less fatigue, less frustration and felt they performed better.

25
DAY 12: TAKE A MINDFUL SHOWER.
ADD A DROP OF FIR TO THE SHOWER FLOOR

Ever notice you have the clearest thoughts while in the shower? Or feel the most
creative allowing your mind to freely bounce from idea to the next?

“Shower thoughts” exist because we tend to feel safe while in the shower. It’s a
familiar place that is warm and comforting. It is one of the rare times in the day
where we are completely free from distractions. Our prefrontal cortex (the part of
the brain in charge of rational thinking, comprehension and decision making) is
relaxed because we are engaging in our shower routine and the brain begins to
operate on autopilot. Our mind is then free to daydream and wander allowing
creative thoughts to surface. I often find taking a mindful shower is one of the most
restorative self-care activities I can do. Add a drop of fir (or other essential oil of
choice) and try this showering mindful exercise below.

SHOWERING MINDFULNESS EXERCISE:

As you shower, use all your senses to fully engage.

Smell your essential oils on the floor, soap and shampoos.
Watch the water swirl down the tub and the drops accumulate on the curtain or wall. Listen
to the spraying of the nozzle and the splashing of the stream as it hits the floor.

Do a body scan: feel the heat of the water and the drops on your skin.
Start by focusing on your feet and work your way up.
Later, as you scrub and clean, focus on your movements and the sensations you experience.

Take a moment to breathe in and out.

Close your eyes and let the water gently run over you.
As you breathe, imagine all thoughts and worries passing in and out of your mind like water
down the drain.

26
DAY 13: DO SOME DEEP BREATHING WITH AROMATHERAPY

When we are anxious, we tend to hold our breath. If you are feeling
anxious today, grab a calming essential oil and slowly smell it.
To fully enjoy the aroma, we automatically take a belly breath into
the deepest part of our lungs.

HERE’S WHY THIS CAN HELP:

When we take a belly breath into the deepest part of our lungs, our abdominal
cavity expands and pushes on the inside of the spine which then presses the
vagus nerve. This helps stimulate a relaxation response that lowers blood
pressure, heart rate and can make us feel calmer.

Here’s the cool part. When we slowly smell a calming essential oil, we
automatically do this to fully experience the aroma. In addition, you are
utilizing the psychological benefits of aromatherapy through the influence
on the limbic system.

I often say we can utilize aromatherapy as a mental and emotional reset

button when feeling anxious or stressed. Specifically, that reset button exists
in the perfect location where our olfactory system meets our limbic system in
our brain. Our limbic system is like our brain’s “emotional command center”
and plays a huge role in emotions and memory. It regulates autonomic or
endocrine function in response to emotional stimuli and also is involved in
reinforcing behavior.

You can also utilize a breathing technique such as box breathing (breath in
slowly for count of 4, hold for count of 4 and exhale for count of 4) or another
popular breathing technique such as breathing in for 5, holding for 4 and slowly
exhaling for 7.

27
 DAY 14: ADD A DROP OF LAVENDER TO PILLOW AT BEDTIME.

Adding a drop of lavender essential oil to your pillow at bedtime

can be helpful for sleep due to the calming and relaxing
properties of lavender.

SOME REASONS WHY LAVENDER MAY PROMOTE BETTER SLEEP:

RELAXATION AND ANXIETY

REDUCTION: SEDATIVE PROPERTIES: IMPROVED SLEEP QUALITY:

Lavender is known for its calming
effects on the nervous system.
The aroma of lavender essential
oil has been shown in some
studies to reduce anxiety and
promote a sense of relaxation.
This can be particularly beneficial
for individuals dealing with stress
or anxious thoughts
before bedtime.
Lavender is often
considered a natural
sedative. Inhaling the
scent of lavender may
have a mild sedative
effect, helping to induce
a state of calmness that is
conducive to sleep.
The relaxing properties of
lavender may contribute to
improved sleep quality. Some
studies suggest that lavender
may help increase the
amount of time spent in
deep or slow-wave sleep,
which is important for feeling
rested and refreshed.

ESTABLISHING A
STRESS REDUCTION:
BEDTIME ROUTINE:
Lavender has been
The act of adding a drop of
associated with stress
lavender to your pillow can
reduction. By creating a
become a part of a bedtime
calming atmosphere,
routine. Establishing a
lavender may help alleviate
consistent routine signals to
the mental and emotional
your body that it's time to
stressors that can interfere
wind down and prepare for
with a good night's sleep.
sleep, contributing to better
sleep hygiene.

28
DAY 15: ENJOY A FOOT SOAK WITH WARM WATER AND CALMING
ESSENTIAL OILS

Give your feet some TLC today. Grab a large bowl and fill it with warm water.
Add 2 drops of essential oil of choice to 1/2 tablespoon of Castile soap or
carrier oil such as sweet almond or jojoba oil. Add to bath. You can also add
1/4 cup of Epsom salts or powdered milk.

A FOOT BATH CAN:

Relieve stress
Promote circulation
Improve pain
Reduce swelling
Increase relaxation
Promote sleep

DAY 16: APPLY FRANKINCENSE AND LAVENDER IN OVERNIGHT

FACE SERUM.

Soothe and nourish your skin with an overnight face serum. Apply gently to face in upward
motions while breathing in the calming aromatics.

OVERNIGHT FACE SERUM

8 drops Lavender essential oil
8 drops Frankincense essential oil
3 drops Sandalwood essential oil
2 drops Rose essential oil
Fill rest with Jojoba oil

Combine ingredients in 2oz glass eye dropper bottle

Apply nightly after using face toner.
Can also be used as morning moisturizer.
Recipe is 1% dilution.
*If you don't have rose or sandalwood, it is ok to use only
lavender and frankincense as they are amazing for the skin.

29
DAY 17: TRY A SINUS STEAM BATH

Steam inhalation is a classic home remedy in which you combine

essential oils with hot water to create therapeutic steam. It is
especially helpful when battling a cold, sinus issues or sinus
headaches. I just tried it recently for my allergies and found it
extremely helpful. It can also be very calming when using a relaxing
essential oil such as lavender.

TO DO STEAM INHALATION:
Pour hot water into a bowl with one drop of essential oil such as
eucalyptus, laurel, tea tree, ravintsara, or lavender.
Lean over the bowl and create a tent with a towel over your head,
shoulders, and the bowl for 5-10 minutes. Keep face at a
comfortable distance. Keep your eyes closed. Slowly breathe in
and out, enjoying the warmth and comfort.

*Steam inhalation is not recommended for children

under the age of 12 years old.

DAY 18: USE PASSIVE DIFFUSION AT YOUR DESK OR

DURING YOUR WORK DAY

Add 1-2 drops of essential oil of choice to a cotton ball (or diffuser
bead bracelet) and smell occasionally throughout your work day.
Notice how the aroma makes you feel and allows you to release
tension that you are holding.

30
 DAY 19: USE AND AROMATHERAPY COMPRESS TODAY

A compress is when a cotton or flannel cloth is soaked in cold/hot water, is applied directly
to the skin. It is usually to support a small localized area.

Cold aromatic compresses can be applied with the RICE technique (rest, ice, compression,
elevation) for the relief of recent sprains, strains, and bruising. Whereas a hot compress is
applied for relief of cramps, aches or to increase blood flow.

You not only get those psychological benefits from inhaling the essential oils which helps us
release tension within the entire body but also the physiological effects of the heat/cold and
aromatic compounds being absorbed into the skin reducing pain and inflammation.

TO MAKE A COMPRESS:
Fill the sink or large bowl with 1 liter of
hot or cold water.
Place 3-5 drops of essential oils with
dispersant (if desired) in the water.
Place cloth in water.
Wring out the cloth to the desired amount of
moisture and place on area seeking support.
If using hot compress, leave on until cooled
to body temperature and may
repeat 3-4 times.
If using cold compress, repeat every
5-7 minutes
*May also use hydrosols in place of
essential oils
AROMATHERAPY
COMPRESSES
WARM COMPRESS:
Menstrual cramps: hot: clary sage, ginger,
fennel
Respiratory congestion: hot: eucalyptus,
laurel, cypress
Earaches: hot: tea tree
Toothache: hot: copaiba
Comfort care: hot: lavender, chamomile
*Bruises: hot: cypress, juniper
*Aches or pains: hot: copaiba,
frankincense , ginger, eucalyptus
COLD COMPRESS:
Skin inflammation and swelling: cold:
lavender, eucalyptus, laurel, rosemary, pine,
frankincense, vetiver, ginger, helichrysum,
chamomile
Varicose Veins: cold: cypress, rosemary,
lemon, juniper, laurel
Nausea: cold: peppermint, lemon, ginger
Insect bites, rashes, itchy skin: cold:
lavender, German chamomile, Helichrysum,
peppermint
*Bruises: cold: juniper, cypress
*Aches or pains: cold: copaiba,
frankincense, peppermint, ginger, laurel,
eucalyptus

31
DAY 20: WAKE UP AND ENERGIZE BY BREATHING IN EUCALYPTUS.
Add a few drops of eucalyptus to your shower floor today while showering. Or breathe in some
eucalyptus from the bottle. Notice that slight cooling sensation as you breathe it in. Pay attention
to how your lungs expand, shoulders relax, and a slight energy shift throughout your body. Notice
your busy thoughts shift as you tune more into your senses.

"Eucalyptus essential oil is suited to people who feel emotionally "hemmed in" or constricted by their
surroundings - whether at home, at work, or in society. They sense the possibility of achieving greater
freedom and a wider experience but dare not seek to create this due to excessive caution, habit, fear or
responsibility. Eucalyptus oil helps to disperse the negative feelings associated with such situations, and
gives us, inwardly, "room to breathe". Whether the inspiration it instills leads to change or greater
acceptance, the oil can transform a sense of suffocation into one of expansive renewal." -Gabriel Mojay

DAY 21: START A MEDITATION BY BREATHING IN AN OIL

Take 5-10 minutes today and meditate. Prior to meditating, breathe in an essential oil
to help calm and quiet the mind. Some benefits of meditation include: reduced stress and anxiety,
improved focus and memory, enhanced emotional balance, increased positivity in daily life,
improved sleep quality, and greater compassion for self and others.

A FEW TIPS FOR THOSE BEGINNING HELPFUL ESSENTIAL OILS TO

A MEDITATION PRACTICE USE DURING MEDITATION
BEFORE MEDITATION:
Ylang Ylang
Let go of expectations Frankincense
Remind yourself that the purpose of meditation is to enrich your Vetiver
life
Sit or lay in comfortable position away from any distractions for Cedarwood
the next few minutes. Palo Santo
Deeply breathe in your essential oil of choice by inhaling slowly Neroli
through nose and exhaling through mouth releasing any tension
stored in body Lavender
Sandalwood
DURING MEDITATION: Hinoki
Notice thoughts as they arise. Tsuga
When attention and thoughts wander, gently bring it back to the
meditation and breath.
Be kind to yourself without any judgement.
AFTER MEDITATION:

Rest in silence for a few minutes before slowly resuming back to

other activities.
Notice subtle differences in mind and body.
Commend yourself for taking this much needed break for you.
Look for the benefits of the meditation throughout your day.

32
A GUIDED MEDITATION WITH LAVENDER ESSENTIAL OIL
Begin by finding a quiet and comfortable space where you won't be
disturbed. Sit or lie down in a relaxed position, allowing your body to settle
into a comfortable and supported posture. Take a moment to bring your
awareness to your breath, inhaling deeply through your nose and exhaling
slowly through your mouth.

Now, as you continue to breathe deeply, imagine yourself in a peaceful

lavender field. Visualize the vibrant purple flowers swaying gently in the
breeze under a clear blue sky.
Feel the warmth of the sun on your skin,
and sense the softness of the earth beneath you.

As you immerse yourself in this tranquil scene, become aware of the subtle
fragrance of lavender surrounding you. With each breath, inhale the calming
scent deeply into your lungs. Picture the aromatic molecules of lavender filling
the air and entering your body with each inhalation.

As the soothing aroma envelops you, let it wash away any tension or stress you
may be holding onto. Imagine the calming energy of lavender working its way
through your body, releasing tightness in your muscles and easing any areas of
discomfort.

Now, focus your attention on your breath once again. Inhale the calming
essence of lavender, and as you exhale, imagine releasing any lingering
tension or worry. Allow the gentle scent to create a sense of peace within you,
a space where you can let go of the busyness of the day.

Feel the soothing waves of relaxation flowing through your body, starting from
the top of your head and cascading down to your toes. Let the calming aroma
of lavender guide you into a state of deep tranquility and stillness.

As you continue to breathe in the essence of lavender, visualize a soft,

lavender-colored light surrounding you. This light is infused with the calming
energy of the lavender field, enveloping you in a cocoon of serenity.

Take a few moments to simply be in this space, enjoying the sensation of

peace and relaxation. Allow the calming scent of lavender to anchor you in
the present moment, bringing a sense of clarity and calm to your mind.

When you're ready, slowly bring your awareness back to the room. Wiggle your
fingers and toes, gently reawakening your body. As you open your eyes, carry
the tranquil energy of the lavender field with you, knowing that you can return
to this peaceful space whenever you need a moment of calm and relaxation.

33
A GUIDED MEDITATION WITH SPRUCE, FIR OR
PINE ESSENTIAL OIL
Find a comfortable and quiet space where you can sit or lie down.
Close your eyes and take a few deep breaths, allowing yourself to
settle into the present moment.

As you inhale, imagine drawing in the pure, crisp air of a tranquil forest.
With each exhale, release any tension or distractions from your mind.

Now, in your mind's eye, visualize a dense and serene forest. Picture tall, majestic
trees standing tall around you, their branches forming a protective canopy
overhead. Feel the coolness of the air and the softness of the forest floor beneath
you.

As you immerse yourself in the forest scene, become aware of the subtle fragrance
of the forest essential oil. Imagine the earthy and woody notes filling the air around
you. With each breath, inhale deeply, drawing in the invigorating aroma of the
forest.

Sense the powerful and grounding energy of the trees surrounding you. Envision
their roots connecting deeply into the earth, grounding you and providing a sense
of stability.
Feel the strength and wisdom of the forest permeating the air, embracing you
with a reassuring presence.

As you continue to breathe in the forest essence, visualize a soft, green light
surrounding you. This light is infused with the vitality of the forest, energizing and
rejuvenating your
mind, body, and spirit.

Listen to the gentle rustling of leaves, the distant chirping of birds, and the subtle
sounds of nature. Let these sounds deepen your connection to the forest, creating
a harmonious symphony that soothes your senses.

As you breathe, allow the forest essential oil to transport you into a state of
profound relaxation. Feel any stress or tension melting away, replaced by a sense
of peace and tranquility.

Take a moment to explore the forest in your mind. Wander along a peaceful path,
touch the rough bark of a tree, and feel the softness of moss beneath your
fingertips. Allow your senses to fully engage with the beauty and serenity of the
forest.

When you're ready to return, gradually bring your awareness back to the present
moment. Wiggle your fingers and toes, and gently open your eyes. Carry the calm
and rejuvenating energy of the forest with you, knowing that you can revisit this
serene place within your mind whenever you need a moment of grounding and
peace.

34
DAY 22: USE ESSENTIAL OILS TO PROMOTE FOCUS AND
PRODUCTIVITY TODAY

Having trouble focusing and staying on task? Essential oils to the rescue!
By breathing in some stimulating uplifting essential oils, it can allow the brain to stay
on task and restore energy.

Essential oils contain chemical constituents that are stimulating for the brain. They have been
shown to help enhance memory and allows us to focus and concentrate better.

Some of the best essential oils to reduce brain fog and increase mental clarity:

Rosemary had a long history of enhancing memory. Grecian scholars would wear rosemary on
their heads to improve their recall while taking exams. Research has shown that rosemary has a
significant positive effect on the ability to remember things and improve reaction times.
(PMID: 23983963)

Basil is stimulating and may increase alertness and improve memory by dissipating
fatigue related distraction.

Peppermint is a great focus boosting essential oil and may help increase quality of memory.
It also has a cooling somatosensory effect which can re-energize a fatigued mind/body
while promoting clarity.

Vetiver is helpful for relieving stress and clearing a busy mind. It’s heavy, smokey, earthy aroma
can be grounding while also promoting focus.

Spearmint is similar to peppermint in helping re-energize a tired mind and body

therefore restoring concentration.

Frankincense is a soothing calming oil that can facilitate deeper awareness which can help
promote memory retention.

Other helpful essential oils: Ylang Ylang, Fir, Pine,Helichrysum Cedarwood, Sandalwood ,
Lemon, Cardamom, Cypress, Orange and Eucalyptus

My personal favorite ways to use aromatherapy to stimulate my brain is to diffuse, use an

aromatherapy inhaler or add a few drops to the shower floor while showering.
You can also apply a focus blend topically on the neck, temples or behind the ears.

35
 DIFFUSER BLENDS FOR
FOCUS AND CONCENTRATION

ENERGIZING MENTAL
BLEND CLARITY BLEND
3 drops Rosemary 3 drops Basil
3 drops Peppermint 3 drops Lemon
2 drops Lemon 2 drops Frankincense

STUDY PRODUCTIVITY
SESSION BLEND BOOST BLEND
3 drops Rosemary 3 drops Lavender
2 drops Eucalyptus 3 drops Cedarwood
2 drops Orange 2 drops Bergamot

FOCUS AND BRAIN POWER

ALERTNESS BLEND BLEND
3 drops Peppermint 3 drops Rosemary
3 drops Lemon 2 drops Frankincense
1 drop Cinnamon Bark 2 drops Lemon
1 drop Vetiver

36
 DAY 23: MAKE A SUGAR SCRUB AND EXFOLIATE AWAY

Winter weather can be a cause of seasonal dry skin.

Enter the scene: sugar scrubs followed by a moisturizing massage oil or
body butter!
⁣
Exfoliating is a critical part of any beauty routine. It removes dry skin
cells, helps unclog pores, opens ingrown hair follicles and stimulates
blood flow to the skin. With increased blood flow it is easier for cells to
regenerate, keeping your glow smooth and healthy. Try to exfoliate with
a gentle sugar scrub once a week.

SUGAR SCRUB RECIPE: ESSENTIAL OILS COMBINATIONS:

1 cup sugar Lavender Eucalyptus Sugar Scrub Christmas Cottage

4 tablespoons of jojoba oil or 5 drops Lavender 3 drops Orange
fractionated coconut oil 5 drops Eucalyptus 1 drop Cinnamon
⁣ 1 drop Ginger
8-10 drops essential oil of choice
Pamper Yourself Sugar Scrub 2 drops Pine
*Optional: add crushed dried flowers 8 drops Blue Tansy 2 drops Fir

Directions: Ylang Ylang Vanilla Sugar Scrub Uplifting Sugar Scrub

5 drops Ylang Ylang essential oil 7 drops Grapefruit
Combine essential oils with carrier oil and
3 drops Vanilla oleoresin oil 2 drops Rose
then combine with sugar.

Other combinations I love:

Use a small amount of scrub and rub in
Orange + Vanilla Oleoresin
circular motion over skin. Use caution in
Lime + Peppermint
shower as oils can make some shower Clary Sage + Orange
floors a little slippery if used in excess. Bergamot + Juniper
Rosemary + Lavender

WHAT IS THE DIFFERENCE BETWEEN A SUGAR OR SALT SCRUB?

The main difference is the size of the exfoliating granule. Sugar contains smaller particles than salt and is better
for sensitive skin. I wouldn’t use a salt scrub on my face as it is much too abrasive however that extra exfoliation
is great for feet, elbows, knees and calluses.

37
DAY 24: DO A SELF SCAN FROM HEAD TO TOE BEFORE
SELECTING AN OIL

Take a moment today to check in with yourself today.

Close your eyes, while breathing slowly, self scan your body from head to toe.
Notice any areas of tension. Release it.
Are your shoulders tense, is your heart racing, are you feeling irritated,
worried, overwhelmed, are you battling the sniffles, are you tired?

Your body is constantly trying to tell you something, if you just TAKE THE TIME TO LISTEN.

From there, decide what essential oil you can you to support you the most right now. If
you are tired grab my peppermint to boost your energy, or some tree oils like black
spruce to ground you if feeling overwhelmed. Or perhaps some eucalyptus or laurel for
some respiratory support.

DAY 25: USE MUSIC THERAPY AND AROMATHERAPY TOGETHER

Aromatherapy and music therapy are the perfect example of two peas in a pod, complementing
each other, to soothe the mind, body, and spirit. If you are struggling emotionally and want to
quiet the mind and seek a state of calmness, put on a good playlist and breathe in some
essential oils. While they both are beneficial alone, they work best together to enhance a mood.
Whether that be seeking out a state of relaxation with lavender oil and acoustic folk music; or
when wanting to create an energetic, positive and happy state with citrus and pop music, they
never fail to transform a mood.

“The way we view and experience the world around us exists through our senses; in what we see,
hear, smell, touch and taste. We interpret these perceptions based upon how they make us FEEL.
Due to their direct connections with the emotional part of the brain, it is no surprise that
aromatherapy and music have a therapeutic benefit on our cognition, moods and memory.”

Together aromatherapy and music play a significant role on how we feel due to their influence
on the limbic system. They both activate the amygdala and facilitate a relaxation response. In
addition, they both play a huge role in forming long-term emotional memories. Studies have
shown that aromatherapy in combination with music can positively impact emotional well-being.
Today, put a blend in your diffuser and play some music to uplift or calm your mood.

38
DAY 26: GET DIFFUSER GOING AND GO TO BED AN HOUR EARLY

Tonight, go to bed an hour earlier than usual. Start your bedtime routine early.
Play some relaxing music, get those calming oils in the diffuser, snuggle up in bed.
Unwind after a busy day. Wake up rested and recharged tomorrow as a reward.

HOW AROMATHERAPY CAN HELP SUPPORT SLEEP:

CALMING AND
RELAXING EFFECTS
Many essential oils used in
aromatherapy, such as lavender,
chamomile, and bergamot, have
natural sedative properties that can
induce a sense of calmness and
relaxation. Inhaling these aromas can
help slow down the nervous system
and prepare the body for sleep.
REDUCTION OF ANXIETY
AND STRESS
Aromatherapy can help lower
stress and anxiety levels, which
are common barriers to falling
asleep. The scent molecules of
certain essential oils can affect
brain areas related to emotions,
promoting a sense of tranquility
and peace.
REGULATION OF
SLEEP CYCLE
Essential oils like lavender have been
found to influence the body's
production of neurotransmitters such
as serotonin, which plays a role in
regulating the sleep-wake cycle. By
promoting the release of these
neurotransmitters, aromatherapy can
help align the body's internal clock
with the natural sleep-wake cycle.

REDUCE NIGHTTIME CONSISTENCY AND ENHANCEMENT OF SLEEP

DISCOMFORT
Certain essential oils, like
eucalyptus and peppermint, can
help alleviate respiratory
congestion and discomfort that
might disturb sleep. Inhaling these
oils can improve breathing and
reduce nighttime disruptions.
ROUTINE ENVIRONMENT
Creating a calming sleep
Incorporating aromatherapy into your
environment is important for quality
nightly routine can establish a
sleep. Aromatherapy adds a sensory
consistent signal to your body that it's
element to your sleep environment,
time to transition into sleep mode.
signaling to your brain that it's time
Over time, this routine can help
to wind down and rest.
regulate your body's sleep patterns.

DEEP SLEEP
Diffuser Blends
PEACEFUL NIGHT DEEP SLEEP SWEET DREAMS
3 drops Black Spruce 4 drops Lavender
3 drops Hinoki
2 drops Lavender 2 drops Cedarwood
3 drops Copaiba
1 drop Vetiver

SERENE SLEEP REST AND RELAX SWEET SLUMBER

3 drops Bergamot 2 drops Lavender 2 drops Juniper
2 drops Cedarwood 2 drops Roman Chamomile 2 drops Copaiba
2 drops Frankincense 2 drops Bergamot 2 drops Lavender

39
DAY 27: GIVE YOURSELF A HAND AND FOOT MASSAGE
WITH AN AROMATIC LOTION

Grab an unscented lotion and add a small amount to palm of hand.

Add 2 drops of your favorite calming essential oil. Slowly and gently
massage your hands or feet with the lotion focusing on areas of tension.

DAY 28: NOTICE WHAT AROMATICS MAKE

YOU HAPPY AND CALM

It is estimated that 75% of the emotions we generate on a daily basis are

impacted the smells around us. Pay attention throughout your day on how the
aromas around you impact you. Both positively and negatively.

Intentionally seek out those aromatics which make you feel good. Maybe it's
the scent of terpenes released from conifer trees on a walk, or fresh baked
cookies, or your favorite shampoo or bubble bath. When struggling emotionally,
seek out those aromas, inhale and notice how they change your mood.

Another way to take advantage of these connections is through associative

learning also known as odor conditioning. To utilize odor conditioning for
stress, pair calming essential oils with other stress relieving activities such as
taking a bath or shower, reading a book, meditating, yoga, stretching, etc.
Studies have shown that odors can transform emotions through association
and then act as proxies for emotions, influencing how we feel later on.

40
DAY 29: GIVE YOUR FACE SOME LOVE WITH A FACE MASK

Give your face some love today with a homemade face mask. Face
masks are helpful for cleansing, exfoliating, unclogging pores,
improving texture, enhancing blood circulation and above all, can
be a relaxing and pampering experience.

FACE MASK RECIPES:

FOR OILY SKIN:
Clay Mask:
Mix 1 tablespoon of bentonite or
kaolin clay with 1 tablespoon of
water or rose hydrosol to form a
paste. Apply to your face, leave it
on for 10-15 minutes, and rinse
with warm water.
FOR DRY SKIN: FOR SENSITIVE SKIN:
Avocado and Honey
Oatmeal and Yogurt Mask:
Mask:
Blend 1/3 cup of oats into a fine
Mash half an avocado and
powder, mix it with 2 tablespoons
mix it with 1 tablespoon of
of yogurt, and 1 tablespoon of
honey. Apply the mixture to
honey. Apply to your face and
your face and leave it on for
leave it on for 15 minutes, then
15-20 minutes before rinsing
rinse with cool water.
with lukewarm water.

FOR ACNE-PRONE SKIN: FOR AGING SKIN:

FOR COMBINATION SKIN:
Green Tea and Turmeric and Yogurt Vitamin C and
Aloe Vera Mask: Mask: Honey Mask:
Brew a cup of green tea, Mix 1/2 teaspoon of turmeric Mix 1 tablespoon of honey
let it cool, and mix it with powder with 2 tablespoons with 1 teaspoon of vitamin
2 tablespoons of aloe of yogurt. Apply to your face, C powder. Apply to your
vera gel. Apply to your leave it on for 10-15 minutes, face and leave it on for
face and rinse off after 15 and rinse with warm water. 15-20 minutes before
minutes. rinsing.

CHARCOAL MASK FOR ACNE-PRONE SKIN

Mix 1/2 tablespoon activated charcoal powder with 1/2 tablespoon
bentonite clay (optional, for extra detoxifying effects) with 1-2
teaspoons of water or rose hydrosol, 1-2 drops of tea tree oil (optional,
for added acne-fighting benefits). Apply to your face and leave on for
10-15 minutes before rinsing with warm water.

*Add 1-2 drops of skin supporting essential oils to any of these recipes. ex: tea tree (oily, acne
prone) lavender or frankincense (normal skin type), helichyrsum (soothe inflammation) etc.

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DAY 30: ENJOY A DAY OF HYGGE
PUT IN A CALMING BLEND TO DO SO.

Hygge (pronounced hue-gah) seems like a trend the past few years but it is not
a new concept. The word dates back to the 1800's and originates from a
Norwegian and Danish word for embracing the ideas of simplicity, well-being,
and coziness in all aspects of life.

Hygge time in Scandinavia is often enjoyed after a busy day of activities. It is

being in the moment, feeling completely relaxed and centered, letting go of
the hectic world around you, either alone or with loved ones. From reading a
great book to diffusing essential oils and sipping hot cocoa, having a fire in
the fireplace, enjoying a good meal or taking a walk,

"Hygge" can be expressed in many different ways, but the premise remains the
same: contentment.

What makes you feel content, happy and cozy today?

Spend a day of hygge to relax and restore you.

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 THE POWER OF SCENT
If you have been going too hard for too long, are feeling
stressed, overwhelmed or exhausted, it's time to give
yourself some nurturing. A simple moment by taking a
few minutes of the day to use aromatherapy can work
wonders to help you reset, restore and recharge.

A smell can make us feel

Happy when sad.
Safe when displaced.
Soothed when sick.
Inspired and creative when tired.
Calm when overwhelmed.
Focused when distracted.
At peace when off balance.

Smell is the most natural and powerful way to

make us feel good.

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 Conclusion and Next Steps
Want to learn more about using essential oils?

Check out my book Science of Essentials: The Essential Guide

for Using Aromatherapy to Promote Health and Healing and my
best blends and DIY recipe books here.

Learn in my educational webinars here.

Become a Certified Aromatherapist in my next Aromatherapy

Certification course here.

Check out my educational blog here.

Learn through the beauty of my Instagram platform here.
Check out all of my education and recipes on pinterest here.

Recognize those moments in life that occur every single day

when an aroma hits our nose,
makes us stop,
and embrace being fully in the present.
Nature brings us to stillness.
What a gift that is.

Thank you!
www.scienceofessentials.com

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