Have you ever wondered why you feel relaxed and energized the moment you stepped into a spa? The reason is that spa operators know that scents can affect our mood. Previous studies suggested that up to 40% of our emotions are affected by smell and the sense of smell has a significant physiological effect on mood, stress, and working capacity. 

In a recent study, Kuala Lumpur was ranked the third most overworked city while another study reported that 58% of Malaysians are feeling burned out at work. The APA Dictionary of Psychology defines burnout as “physical, emotional or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes towards oneself and others”. It was found that prolonged workplace stress can lead to burnout and is associated with numerous health issues like depression, hypertension, sleep disturbances and substance abuse. Furthermore, it can ruin and jeopardize your work and social life.

What can we do about it? 

Studies suggested aromatherapy as a simple, convenient and safe method to relieve stress and is also a useful remedy for symptoms of burnout. Aromatherapy derived its name from the word aroma, which means fragrance or smell and therapy for treatment. It is one of the complementary therapies which uses essential oils extracted from plants for therapeutic benefit. According to integrative medicine specialist Dr Lin Yufang, diffusing essential oil is a great way to change your mood quickly. She further explains that “the oil’s aroma immediately stimulates your central nervous system, triggering an emotional response as we breathe in. It can reduce anxiety and stress response quickly.” 

With over 100 types of essential oils, each with its unique chemical properties providing different health benefits and unique aromas, citrus oils are known for being some of the best essential oils capable of uplifting your mood and encouraging happy thoughts. Among all, sweet orange oil is one of the most popular essential oil in aromatherapy. Its sweet and zesty scent doesn’t only create a cheerful, uplifting and refreshing environment, but it’s also very relaxing and calming. Research suggests that this oil can help to calm the heart rate and decrease levels of cortisol secretion to minimize feelings of stress and anxiety. 

If you have been to any Thai or Balinese spa, you would be familiar with the lemony and calming scent of lemongrass oil. It has been widely used in traditional Thai massage for its revitalizing effect on the body and mind for centuries. It is also a folk remedy to promote sleep, relieve pain, and boost immunity. When diffused, the uplifting and energizing aroma is perfect for reducing stress, and fight exhaustion and burnout.

Research also found that peppermint oil which is commonly used for problems like headaches, muscle aches and joint pain is effective in lowering feelings of anxiety, frustration and fatigue. The minty and soothing aroma works well at waking up your brain, improving your level of concentration and increasing alertness at work.

What about lavender essential oil? One might be asking at this point. Despite studies have shown that lavender oil is effective in combating stress, and anxiety and improving sleep quality, in the workplace, however, lavender has been reported to be associated with a decrease in focus on information recall, working memory, critical thinking, reaction times for both memory and attention-based tasks. Therefore, lavender oil would be more suitable outside working hours.

Diffusing essential oils in the office is one of the easiest and most effective ways to reap the benefits of essential oils. A general best practice is to diffuse around 3 to 5 drops of essential oil per 100 ml of water in an ultrasonic diffuser. To avoid sensitivity reaction and olfactory fatigue, intermittent diffusion of 30-60 minutes is suggested. 

If a diffuser is not suitable for the office, you can also use inhalers and inhale anytime and anywhere when you need it.

So the next time when you feel stressed or tired, drop a few drops of oils into your diffuser and let it work its magic!

Dr Jonathan Lee Chao Wei 
School of Hospitality and Service Management
Email: @email

This article was first published in Business Today, 20 November 2022.