Common "Scents" for Holiday Stress

Listening to favorite holiday tunes and burning relaxing candle scents, especially lavender, may help holiday stress.

For many, listening to Christmas carols or holiday classics may ease the tension and anxiety associated with the busiest time of year. Music has been used since ancient times as healing tool; the Greek philosophers Pythagoras, Aristotle and Plato all recognized the benefits of music in their writings.

The modern discipline of music therapy began early in the 20th Century with community musicians visiting veterans' hospitals around the country to play for those suffering from the traumas of war. Patients' responses led to the hiring of musicians by hospitals.

Music is used to influence physical, emotional, cognitive and social well-being and improve quality of life for healthy people, as well as those who are disabled or ill. It may involve either listening to or performing music, with or without the presence of a music therapist.

Music therapists are professionally trained to design specialized applications of music according to an individual's needs using improvisation, receptive listening, song writing, lyric discussion, imagery, performance or learning through music.

Sessions can be designed for individuals or groups based on the specific needs of the participants. Infants, children, adolescents, adults, the elderly and even animals can all potentially benefit from music therapy.

There is also evidence that combining music with guided imagery may lead to reduced fatigue, mood disturbance and blood levels of cortisol (a stress hormone). The relaxation response is a state that speeds many of the body's healing responses. This state is characterized by reduced heart rate, reduced blood pressure, reduced tension and many other beneficial changes. Evidence that music therapy can lead to the relaxation response has been found in studies with heart bypass surgery patients, healthy college students, infants being treated for chronic lung disease, patients on breathing machines, healthy males and acute heart attack patients.

Many different forms of music intervention have been used to reduce anxiety in a variety of medical conditions and medical procedures. Most studies have positive findings, although not all do. Overall, the evidence favors use of music interventions for anxiety, although more studies are needed to determine what forms work best.

Another solution for calming holiday nerves may be burning relaxing candle scents; lavender in particular has been scientifically proven to reduce anxiety and stress.

Fragrant oils have been used for thousands of years to lubricate the skin, purify air and repel insects. Ancient Egyptians used fragrant oils for bathing and massage. Plant fragrances were given to patients with bubonic plague in ancient Roman, Greek and Medieval times. Essential oils of plants have been used medicinally through application directly to the skin (usually diluted), as a part of massage, added to bathwater, via steam inhalation or in mouthwashes.

The modern practice of aromatherapy is often traced to the French chemist René-Maurice Gattefosse. Gattefosse is said to have poured lavender oil onto his hand after experiencing an accidental burn. The pain and redness reportedly disappeared, and the burn healed more rapidly than expected. In later experiments, Gattefosse studied other oils in the treatment of various skin problems and coined the term aromatherapy in the early 20th century. Research with plant oils was later conducted by other French scientists, and techniques were developed that are still in use today.

Aromatherapy is a technique in which essential oils from plants are used with the intention of preventing or treating illness, reducing stress or enhancing well-being.

Fragrant oils and products containing man-made compounds are not used in the practice of genuine aromatherapy. Although many gift shops sell scented candles, pomanders and potpourri as aromatherapy, genuine aromatherapy treatments use higher strength (concentrated) essential oils drawn from various herbs.

Early evidence suggests that lavender may reduce anxiety and improve mood, but some other aromas may not. Lavender is found in the Mediterranean, the Arabian Peninsula, Russia and Africa and has been used cosmetically and medicinally throughout history. In modern times, the fragrant oils of lavender flowers are used in aromatherapy, baked goods, tea, candles, detergents, massage oils, perfumes, powders, shampoo and soaps. More studies of stronger design are needed to confirm these findings, but there is some support for use of lavender in reducing anxiety.

For more information about these and other natural therapies for stress, please visit Natural Standard's Comparative Effectiveness database.  

Comments

[Stella]

I can only speak for myself, but music is the best form of stress relief for me, as well as a source of motivation.

[Crystal]

I definitely agree that music helps reduce the stress of Christmas shopping. That's probably why so many stores play holiday music this time of year. When I listen to Christmas music it reminds me of past holidays spent with my family, and it makes me feel happy.

[Trish]

Although lavender may be a proven stress-relieving remedy, I personally prefer candles with seasonal scents. I especially like gingerbread, pine and cinnamon this time of year. I think it's because the smells remind me of the holidays when I was a kid and I used to bake cookies with my mom.

[Mandy]

It really is amazing how scents and sounds can help improve mood and relieve stress. I've never tried music therapy or aromatherapy with an actual therapist, but based on my personal experience at home, I bet they can help treat many stress-related conditions.

[yellow ochre]

What is the proposed mechanism of action for music decreasing stress? Does any type of music help? There is book on the market called "Messages from Water." In the book, some people played loud rock music and then classical music, and then they took pictures of the water crystals. The classical music produced more detailed, classically beautiful shapes than the rock music. I don't really think this book is scientifically rigorous (it uses words like "pretty" and "beautiful" to subjectively describe the crystals instead of objective criteria), but I do think it is an interesting idea that music can augment mind states or brain states.

[Justin]

I read something about how scientists are still not sure what function music plays in humans, but it is amazing how we respond to it so readily. I definitely agree that listening to music can be a form of relaxation. I think it is definitely more than just a distraction for the mind.

[Linds254]

I love the smell of lavender! I am not a big fan of fruity scents, so I always purchase lavender candles and lotions. I didn’t know that products that are marketed as aromatherapy aren’t always genuine aromatherapy. Anyone know where I could buy genuine aromatherapy products?

[Jesibel]

I agree with the above comments. Holiday smells and music really lifts my mood. I think that even people who may not have the best holiday memories, the warmth of the Christmas season is so penetrable. Of course, it makes me sad when the holidays are over; I wish that we could feel the holiday fuzzies all winter long, especially in dark and cold Boston!

[Marin]

I think many of the senses can provide stress relief and relaxation. I've found that both music and scents provide calming sensations, but I find this to be relevant with touch and sight as well. Neutral and peaceful images, as well as a soothing touch, can help one to unwind. I think the body has made its own defenses against these things and that we can find ways to utilize the senses for therapeutic purposes.

[Karla]

In my experience, the concept of using music and scents for relaxation, or even more generally, as an emotional trigger is absolutely effective. Scent is the strongest-linked sense to memory, and there are so many scents during the holidays that remind me of past years with my family. There are even so many times I've walked past people who wear the same cologne or perfume as someone I know, and when I smell it, I instantly think of that person. I

've never used scents to change my mood, but I can say that music definitely does that for me. There have been times when I definitely couldn't have lived without my iPOD!!

[Kascha]

I wonder what the specific methods therapists use to link specific scents or musical sequences to certain people and moods.

[Ana]

yellow ochre,

Can you further explain what you discussed? You mention the formation of crystals, but can you explain how they are linked with the music being played? What caused crystal formation to begin with? I would like to understand this further.

[Deborah]

What about taste? I absolutely love gingerbread lattes. When I'm shopping for the holidays, I usually take a break to enjoy a piping hot treat and relax.

[Elizabeth]

This article is good news for me because I wear lavender scent every day!!! Its also really great to read things about holiday stress. Sometimes it seems like I’m the only one who experiences it, and it's nice to know you’re not alone. I also never really gave much thought to how listening to music could be therapeutic, but after reading this article, I can definitely reflect on my own life and how it has helped me through difficult times. I’ve never been sure if it is the memories that I associated with certain songs, the musical genres, or just the music itself.

[Heidi L.]

How does music therapy reduce stress? The concept does make sense, but I’m wondering if it has to do with hormone levels, or if it affects something else in the brain that sends other signals to the body. I wonder the same things with lavender scents. I know that certain scents are said to produce different reactions, such as heightened sexual arousal, calmness, comfort, etc., in those that smell them, but it’d be interesting to know how that interacts with brain activity to produce a stress-relieving effects on people.

[Nami]

Deborah,

I feel like taste and scent is linked, so I'm sure that tasting something could produce the same effects and bring you back to a certain memory. I mean, you can’t taste food without also smelling it. I know that sometimes when I eat certain foods, especially during the holidays, I think of the past times when my family has gathered together and have had those foods.

[Reese]

I am not particularly fond of the winter season. I do not like the cold weather or the snow. When the fall season starts to fade away, I can feel my mood changing. Because of this, I love stocking my home with scented candles and playing soothing music. It helps me to forget about the conditions outside and focus on all the happy things that happen during this time of year, like being with family. It is amazing how your senses can have such a profound effect on your mood and outlook on life!

[Meredith]

Eucalyptus and tea tree are supposed to be two very relaxing, body soothing essential oils that are thought to be good for clearing congestion and air purification during the winter. Some great ways to enjoy them this holiday season: massage your throat and chest with the essential oils, use them as an inhalation or add the essential oils to a bath and relax! Happy holidays!

[Patricia]

I agree with everyone else; I believe that music can help improve mood. Has anyone ever undergone music therapy with a therapist? I've never heard of this as an actual medical therapy. Do therapists have to undergo training? How do you go about finding a therapist?

[Geraldine]

Well, it looks like there's a scientific reason why baking Christmas cookies while listening to holiday music makes me feel happy after a long day of shopping. Stimulating the senses can really have a positive affect on the mind and body.

[sarah]

Really cool research in the field of smell - the scientists who discovered odorant receptors and the olfactory system won the Nobel Prize in Physiology or Medicine a few years back:

http://nobelprize.org/nobel_prizes/medicine/laureates/2004/press.html

[Stephanie]

That research on smell was really interesting! The olfactory system is linked to so many other body processes. This makes sense, and I can see why smell can be connected to memories and trigger different thoughts in the brain. I guess I never gave the sense of smell the credit for what it actually does.

[Kim]

What a great article to read about, especially during a stress-filled December!! Are there really such things as musical therapists, and if there are why are they not better advertised? It seems right up there with other kinds of complementary and alternative medicine. Music as being therapeutic also makes sense considering that many masseuses play very soft relaxing music while they give massages. It would be great if there was more evidence to support using musical therapy to, in the least, reduce stress, particularly for those who have chronic illness.

[Derek]

I think that music really can reduce anxiety and stress, even if there is not strong evidence that proves its effective. This, combined with relaxing scents, may do wonders for people who can take a small amount of time out of their days to relax. Being able to take time out to focus on anything, music or otherwise, is probably a good idea for those with anxiety and lots of stress. Usually it's those of us who don’t stop that get worn down by these things.

[cz]

The part about the soothing effects of music reminded me of this news article I read once. It was about an elephant in a zoo who became inconsolable after a fellow elephant died. Then one day there was a concert at the zoo (or something like that), and the music cheered up the grieving elephant. It was a very cute story – I'll post the link when I find it.

[cz]

Here are a couple of links to the aforementioned elephant story:

http://www.elephants.com/media/ThePeninsula_6_30_06.htm
http://www.thepeninsulaqatar.com/Display_news.asp?section=world_news&month=june2006&file=world_news200606308319.xml

I also found this while I was searching – it's a 1909 New York Times Magazine article called: "EFFECTS OF MUSIC UPON ANIMALS OF THE ZOO; From the Bronx Zoo Comes This Problem: Is the Difference Between Good Music and Bad Appreciated by Various Animals? Novel Experiment with Phonograph Gives Odd Results Among Reptiles, Birds, and Others, That Puzzles Philosophers." Here is the link to the article preview: http://query.nytimes.com/gst/abstract.html?res=9803EED8173EE033A25756C2A9629C946897D6CF (The full article is a giant PDF, but a very interesting read.)

[Liane]

Be careful when choosing scents for your home! I recently read an article about how a number of commercial household air fresheners, including Glade PlugIn Scented Oil, Glade Air Infusions, Air Wick Scented Oil, Fabreeze NOTICEables Scented Oil, and Oust Air Sanitizer Spray, contain enough of chemical phthalates to be concerned about. Phthalates are released with these air fresheners and can be inhaled. Exposure to these chemicals has been linked to hormonal abnormalities, birth defects and reproductive harm. These chemicals are rarely listed on labels, but they are main ingredients in most fragrances.

[Kara]

Hmmm, maybe that's why I feel so at peace when I'm decorating my tree listening to Christmas music. It overloads the senses.

[Jake]

How can I find a masseuse who practices aromatherapy? I have back problems, and I aggravated it carrying the tree home this year. Should I be cautious if I have allergies? Do they tell you ahead of time what kind of oils they're going to use?

[Casey]

Liane, I had no idea that air fresheners released chemical phthalates! I use them all the time at my house, and if they cause these effects, why isn't it mentioned on the product?

[Jill]

Marin, you bring up a really good point about how the senses can be therapeutic as sort of a defense system for the body. I think sometimes we forget that there are simple ways to feel better and just relax. I am thinking about trying out aromatherapy for a little bit of time every day to see if it helps. Anyone have any tips on what sort of aromatherapy products to buy?

[Jamie]

It is so cool that music can have such an affect on people. It can trigger memories and emotions. I had never had or heard much about music therapy, but I assumed it couldn’t be too effective, but now that I think about it, I can see how it could be therapeutic. Does anyone know what sort of music could be therapeutic and for example, relieve stress?

[Josh]

FYI: Oliver Sacks, the neurologist who wrote "The Man Who Mistook His Wife For A Hat," just published an excellent book entitled, "Musicophilia" (http://www.oliversacks.com/musicophilia.htm) about the many effects of music on the brain. Here is a review from the NY Times: http://www.nytimes.com/2007/11/20/books/20kaku.html

[Jill]

I used to take kava periodically to get through stressful periods like the holidays. Then I found out that the FDA had issued a consumer advisory about potential dangers associated with use of this supplement. After doing some more digging (this was back in 2005), I learned that there were at least 30 known cases of severe liver damage, including hepatitis, cirrhosis, liver failure and even death. Basically, my take is that it may be effective for anxiety, but may also be really dangerous, especially in those who are prone to or have liver disease.

[Perfumes]

Perfumes can create allergic reactions as well, so be careful while using perfumes. Still ,It amazing how scents and sounds can help improve mood and relieve stress. Nice post - thanks for this...

http://www.perfumesofparis.net/