Are You an HSP Overwhelmed by The World? Aromatherapy Can Help

Whether it is loud noises, bright lights, strong scents, emotional intensity, or others energy, HSPs heightened awareness can lead to stress, anxiety, fatigue, and emotional overwhelm. If you identify with this, you know that even the slightest trigger can cause an internal storm. But what if there was a way to naturally soothe the nervous system, reduce emotional reactivity, and restore a sense of calm and balance?

Aromatherapy might be the answer you are looking for. “Aromatherapy is the holistic therapeutic application of genuine and authentic plant derived essential oils for enhancing the physical, emotional, mental and spiritual health of the individual.” Jade Shutes, Founder and Director, School of Aromatic Studies. 

Essential oils are powerful, natural plant extracts have been used for centuries to support mental, emotional, and physical well-being via the olfactory system. Olfactory benefits are derived from the impact of the aroma/essential oil on the brain, specifically the limbic system i.e., emotions, nervous system, endocrine system, etc.). Inhalation of essential oil scent benefit the respiratory system and the emotions. 

Oils can be used topically via the skin, but for this article and to encourage safe and easy use, we will look at using inhalers. Certain oils are known for their calming and grounding properties, offering HSPs a gentle and effective way to navigate their sensitivity intentionally and mindfully.

Photo by Elina Fairytale

Which Oils Support HSPs Best?

Some specific oils are readily available and can have multiple purposes. Let us dive into how each of these essential oils—lavender, jatamansi, sweet orange, gardenia, peppermint, fennel, and patchouli—can support HSPs on their journey toward balance and well-being:

• Lavender (Lavandula angustifolia): A staple in relaxation, lavender is known for its calming and soothing effects. Whether stress from a hectic day or trouble falling asleep, lavender oil can reduce anxiety, promote relaxation, and even improve sleep quality. It’s perfect for grounding HSPs who feel overwhelmed or scattered. There are at least 39 species of lavender essential oils, so it is best to identify what you need by their Latin names: Lavandula angustifolia and Lavandula stoechas are your best bets.

• Jatamansi (Nardostachys jatamansi): Considered the gold standard for relaxation, Jatamansi is also known as spikenard. This is a green oil and very, very earthy, woodsy scent. It may not be for everyone but blended in with a citrus or floral oil; it can have the same effect with a pleasant aroma. Those familiar with the story of Mary Magdalene will recognize this oil as the “nard” that Mary anointed Jesus’ feet with at the supper at Simon’s house. It is still an expensive oil today as it was an unguent then.

• Sweet Orange (Citrus sinensis): This bright oil is excellent for lifting the spirits. For HSPs who struggle with emotional overload, sweet orange oil can help combat feelings of stress and frustration. Its refreshing aroma can help ease anxiety and restore mental clarity, making it ideal for moments when you need a boost without feeling overstimulated.

• Gardenia (Gardenia jasminoides): Gardenia’s rich floral fragrance calms the nervous system and reduces emotional tension. Its comforting aroma is perfect for HSPs who feel emotionally drained or overwhelmed. Gardenia is often used for its ability to promote relaxation and mental clarity, making it an excellent tool for managing emotional sensitivity.

• Peppermint (Mentha×piperita): When physical sensitivity or mental fatigue sets in, peppermint can quickly revitalize. Peppermint oil can relieve headaches (especially when blended with lavender), reduce nausea, and clear mental fog. Peppermint offers a refreshing, energy-boosting solution for HSPs who experience physical discomfort or need a mental pick-me-up.

• Fennel (Foeniculum vulgare): Often used for digestive support, fennel oil is also highly beneficial for emotional stability. It can help HSPs who feel mentally or emotionally "overloaded" by promoting a sense of grounding and calm. Fennel oil encourages stability and is recommended for those with stress-related digestive issues. If you have digestive problems, fennel seeds or capsules are an excellent choice, but please speak with your doctor before you begin any supplement regimen.

• Patchouli (Pogostemon cablin): Patchouli is a deeply grounding oil, ideal for HSPs who may feel unbalanced, anxious, or too much in their head. Its rich, earthy aroma helps anchor the mind and body, promoting stability, tranquility, and relaxation. Patchouli is particularly useful for those who feel overwhelmed by the intensity of their emotions or external environments. This is an excellent oil for sleep when blended with lavender.

Take the First Step Towards Inner Calm with Essential Oils

The benefits of essential oils for HSPs are undeniable, and now it’s time to start incorporating them into your daily routine. Here are a few easy and safe ways to use these oils:

• Diffuse in Your Home: Add a few drops of your chosen essential oil to a diffuser to create a calming atmosphere in your living space. Make sure that your space is well-ventilated for adults, children, and pets of all ages.

• Topical Application: Dilute essential oils with a carrier oil (like jojoba or coconut oil) and apply them to pulse points such as your wrists, temples, or behind your ears. A simple rule for diluting essential oils for topical use is 12 drops of oil in total to 1oz by volume of carrier. That results in a 2% dilution, which is great for general use.

• Add to Your Bath: Create a spa-like experience by adding a few drops of lavender or gardenia to your bath for ultimate relaxation. The best way to do this is to add the oils to your bubble bath liquid and mix the oils in. Do not add oils directly to the bath water as they will float in a concentrated way on the water's surface, which can cause skin irritation.

• Inhale Directly: For a quick boost, inhale a drop or two directly from the bottle or place a few drops on a tissue to carry with you throughout the day. You can also invest in aromatherapy jewelry.

Imagine a Calmer, More Balanced You

Picture yourself surrounded by a soothing atmosphere where overwhelming emotions and external stresses no longer feel like they control your life. Here are some simple recipes you can try. I suggest diffuser and inhaler options here, as these are safer to get almost anyone started.

If you are using a diffuser, use no more than 10 drops in total of essential oils and keep in a well-ventilated area.

If you are using an inhaler or a tissue, use no more than 10-15 drops in total, and do not let the inhaler or tissue touch your face. The beauty of an inhaler/tissue is you can carry it with you anywhere and you can have a few different ones depending on your mood or need. I love my geranium blend, but sometimes I need patchouli.

Here are a few blend recipes:

• Promote relaxation: 2 drops patchouli, 5 drops lavender, 3 drops peppermint or simply 4 drops jatamansi

• Alleviate anxiety: 6 drops sweet orange, 3 drops gardenia

• Boost your mood: 6 drops sweet orange and 3 drops peppermint oil

• Enhance emotional balance: 3 gardenia, 6 fennel

Highly Sensitive Persons often face unique challenges due to their heightened awareness and sensitivity to the world around them. We do not need to simply “cope” when we can surely thrive! Adding essential oils into your general self-care routine allows you to find natural relief and restore a sense of calm and balance. Ready to experience the calming power of essential oils? Start by choosing one oil that resonates with you and incorporating it into your daily routine. You will be amazed at how nature can support you on your path to HSP-thriving!

Oraine Ramoo is a NAHA Certified Aromatherapist (NCA®). Learn more about her essential oil work here: www.rainewisdom.com

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