The importance of mental and physical wellbeing is well-documented and never more so than in these difficult times.  Our mental health is an integral component of our overall health and is far more than the absence of mental disorders. Mental health is defined as a state of well-being in which a person can develop their skills, cope with everyday stressors, work effectively and fruitfully and contribute positively to their community (World Health Organisation, 2019). Throughout the pandemic there has been a plethora of information on how we can support our mental and physical wellbeing. Healthy eating, exercise, good quality sleep, meditation, journaling and connecting with nature are some of the ways in which we can boost our health and wellbeing.  Compassion is perhaps another less-documented way in which we can improve our sense of wellbeing.  Research shows, for example, that compassion can help reduce emotional suffering, such as anxiety (Neff et. al., 2007).

What is compassion?

Straus et. al., (2016), propose that compassion comprises of five key features including: recognising suffering, understanding the universality of human suffering, feeling for the person suffering, tolerating uncomfortable feelings, and motivation to act/acting to alleviate suffering.  Moreover, the Oxford English Dictionary states that the word “compassion” stems from the Latin “compati”, meaning “to suffer with”.   These definitions suggest that a person is required to feel for another human being who is suffering, and that they are motivated to act to help them.  In short, it is not limited to feeling for another person, but doing something to help reduce their suffering or as Kanov (2004) puts it: noticing, feeling and responding.  These definitions clearly relate to showing compassion for others, but what about compassion for self?  Is this equally important?  I think so!  Using the analogy that you cannot pour from an empty cup, it can be assumed that to be truly compassionate towards others, we must first be able to show ourselves self-compassion.

What is self-compassion?

Neff (2007) suggests that self-compassion means that we are kind and understanding towards ourselves when experiencing difficulties rather than being severely self-critical; self-compassion is different to self-esteem, which relates to a sense of self-worth and value.  Indeed, Neff (2003) indicates that there are three elements of self-compassion:

• Treating self with care and understanding rather than harsh judgment
• Actively soothing and comforting, supporting and protecting oneself
• Having a desire to alleviate suffering which refers to any pain, whether emotional or physical.

Research shows that self-compassion has many benefits for our psychological well-being, including less depression, anxiety, anger and body shame, increased happiness and optimism and more life satisfaction. It also encourages us to act in healthier ways and make wiser health choices that benefit our overall wellbeing.

How can Aromatherapy promote self-compassion?

While there is a lot of information on how things like mindfulness, meditation, positive affirmations and so on can help increase self-compassion, all of which can be very helpful, I also believe that aromatic essential oils may be used in a self-compassionate way to help boost our sense of emotional and physical wellbeing.  For example, harnessing the amazing therapeutic properties of aromatic essential oils is a beautiful sensory way of soothing, comforting and supporting ourselves.  Let’s look at, for example, some of the therapeutic properties and uses of four wonderful aromatherapy oils that can help promote self-compassion.  I call them my serenity oils; they include: Sweet orange (Citrus sinensis), Lavender (Lavandula angustifolia), Geranium (Pelargonium graveolens) and Rose otto (Rosa damascena).

Sweet orange (Citrus sinensis) essential oil is expressed, or sometimes steam-distilled, from the peel of the nearly ripe fruit of the sweet orange tree.  The essential oil can help encourage feelings of cheeriness, happiness and warmth. It is a mentally and physically uplifting oil.  As such, this beautifully aromatic oil is reputed to help to reduce stress and can also be used if you are feeling anxious, depressed or have difficulty sleeping.  For people who suffer from a ‘nervous’ stomach, Sweet orange essential oil can help to settle digestive discomfort, such as cramps.  While the essential oil is believed to be non-toxic, it is advisable to conduct a spot test first on sensitive skin – directions for doing so, are provided at the end of this blog.  It is also recommended that Sweet orange is not applied to the skin before exposure to prolonged sunlight.

Geranium (Pelargonium graveolens) essential oil is steam distilled from the leaves, stalks and flowers of the Geranium plant.  The oil is reputed to be emotionally soothing and balancing, helping to aid relaxation and reduce anxiety, nervous tension, irritability, frustration and anger.  On a physical level, Geranium essential oil is said to relieve spasm, pain and inflammation in the musculoskeletal system.  While Geranium essential oil is considered non-toxic, it does contain allergens: Citral 1.5%, Geraniol 18%, Citronellol 36%, Limonene 1%, Linalool 8.5%.

Lavender (Lavandula angustifolia) essential oil is one of the most versatile aromatherapy oils and is extremely beneficial for a wide variety of ailments ranging from aches and pains through to headaches and insomnia.  As Lavender essential oil has painkilling and anti-inflammatory properties, it is helpful for people who suffer from muscular aches and pains, arthritis, rheumatism, headaches, migraines and stomach cramps. From an emotional perspective, Lavender oil has sedative, calming properties that are particularly beneficial for people suffering from stress and depression.  The oil is also widely recommended if you are suffering from poor quality sleep. While Lavender essential oil is believed to be non-toxic, it does, nonetheless, contain the following allergens: Geraniol 1.1% Limonene 1% Linalool 45%.

Rose otto (Rosa damascena) essential oil is exquisitely fragrant and steam distilled from fresh rose petals.  It is reputed to be one of the finest essential oils available and whilst expensive, it is worth investing in because it is so effective at evoking feelings of tenderness towards oneself.   Moreover, Rose otto essential oil is helpful in managing emotional difficulties such as grief, anger and fear, and can also be used if you are suffering from depression.  It is reputed to soothe and balance the mind and is helpful for people who are experiencing stress and/or suffer from anxiety and nervous tension.  From a safety perspective, it is advisable to avoid using this oil in early pregnancy.

Aromatherapy blends for self-compassion

I hope the above has given you some ideas on how the wonderful world of aromatherapy can help you practise self-compassion.  The recipes provided below have been carefully formulated and include all the serenity oils mentioned above.  Be kind to yourself by taking time to embrace these beautiful aromatic scents of nature. Use them mindfully as part of your daily routine or incorporate them with other transformative techniques such as meditation, affirmations, and visualisation.

Be kind to yourself room scent

Our sense of smell is responsible for capturing information and sending messages to the part of our brain responsible for feelings, emotions and memory, all of which can influence our mood.  Inhaling aromatic blends in diffusers or candle burners is a lovely way to aid relaxation and show ourselves some self-compassion. 

Directions: Simply blend 2 drops of Sweet orange, 2 drops of Lavender, 2 drops of Geranium and 1 drop of Rose otto and place into a diffuser or burner following the manufacturer’s instructions.  You may wish to take five minutes and sitting comfortably, gently close your eyes and focus on the breath as you inhale the beautiful aroma.  Some people may also find it helpful to focus on a word, such as Joy, Peace or Love whilst carrying out this simple exercise.

Be kind to yourself bath oil

Blend 30ml of Rosehip Seed carrier oil, with 4 drops of Sweet orange, 4 drops of Lavender, 4 drops of Geranium and 2 drops of Rose otto.

Directions: Add up to 5ml of the blend under warm running tap water and relax in the bath for up to 15 minutes.  Avoid splashing water in your eyes and be careful when getting out of the bath as it may be slippery.  You may also choose to listen to a favourite piece of tranquil music and focus on your breathing to aid feelings of relaxation and self-compassion.

Be kind to yourself body cream

Mix 50ml of Moisturising Cream, 8 drops of Sweet orange, 8 drops of Lavender, 8 drops of Geranium and 4 drops of Rose otto.

Directions: Apply some cream to your hands and rub your palms together to warm the cream.  Mindfully massage the cream into your legs and arms in an upward direction towards your heart.  Pay attention to dry areas such as knees and elbows.  Apply the cream to the abdomen in a clockwise direction.  Remember to massage some cream into your neck, again in an upward direction.

Patch test directions

Put 1 drop of carrier oil below the crease of the inner elbow, covering with a bandage and leaving for up to 24 hours before checking the area for indication and irritation.  Blend 1 drop of Sweet orange essential oil in 2ml of carrier oil and repeat the same process again.

Christine Fisk                                  
Consultant Aromatherapist           

Disclaimer & Safety Advice

Read other articles by Christine Fisk

References

J.M. Kanov, S. Maitlis, M.C. Worline, J.E. Dutton, P.J. Frost, J.M. Lilius, Compassion in Organizational Life. American Behavioral Scientist, 47 (6) (2004), Pages 808-827, 10.1177/0002764203260211

Kristin D. Neff, Kristin L. Kirkpatrick, Stephanie S. Rude, Self-compassion and adaptive psychological functioning, Journal of Research in Personality, Volume 41, Issue 1, 2007, Pages 139-154, ISSN 0092-6566, https://doi.org/10.1016/j.jrp.2006.03.004.

Strauss, C. T., Gu, J., Kuyken, W. B., Jones, F., & Cavanagh, K. (2016). What is compassion and how can we measure it? A review of definitions and measures. Clinical Psychology Review, 47, 15-27, retrieved from http://doi.org/10.1016/j.cpr.2016.05.004

World Health Organisation. (2019). Mental health: strengthening our response. doi:https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response