I was skeptical of essential oils for a long time. The people who talked about them online seemed to make very large claims, and I’ve been around long enough to recognize when something is being oversold.
But after my granddaughter brought lavender oil to my house for a headache and I actually noticed it helping, I started paying more attention. I’ve been using essential oils for about three years now, and my view has settled somewhere in the middle: they’re not miracle cures, but some of them have real, well-documented effects that make them genuinely useful additions to a home wellness toolkit.
Here’s what I’ve learned — including the mistakes I made early on.
What Essential Oils Actually Are
Essential oils are concentrated plant extracts — they capture the volatile compounds in plants that give them their scent and many of their therapeutic properties. A single ounce of lavender oil might be distilled from pounds of lavender flowers.
Because they’re concentrated, they’re potent. That concentration is both what makes them effective and what makes it important to use them correctly.
The Three Ways to Use Them
Aromatherapy (diffusing or inhaling): This is the most common use and the one with the most research support. You add a few drops to a diffuser, which disperses fine water droplets with the oil into the air. This is how I use most of my oils — for sleep, for mood, for headaches.
Topical application: Applied directly to skin, usually diluted in a carrier oil (more on this below). Used for muscle aches, skin care, and localized effects.
Ingestion: I don’t do this and don’t recommend it without guidance from a qualified practitioner. Some oils are toxic when swallowed. The “food grade” label on some oils doesn’t mean safe to consume freely.
The Oils I Use Regularly
Lavender: The starting point for almost everyone, and for good reason. It’s one of the most studied essential oils for anxiety and sleep. I diffuse it in my bedroom at night and I genuinely sleep better on nights I use it versus nights I forget. It also works topically for minor skin irritation and burns — one of the few oils safe to use undiluted in small amounts.
Peppermint: My go-to for headaches. A small amount diluted in carrier oil, applied to the temples and back of the neck, relieves tension headaches for me better than Tylenol some days. Also good for mental alertness when diffused. Not for use around young children or pets.
Eucalyptus: I use this during cold season. Diffused in the bedroom when I have congestion, it opens my airways and makes breathing easier. It has real decongestant properties from its active compound, eucalyptol. Also effective in a steam bowl — a few drops in hot water, lean over it with a towel over your head.
Frankincense: More expensive than the others, but I’ve kept it in my routine. I use it mixed into my moisturizer for skin, and find it grounding when I’m anxious. The research on boswellia (frankincense) for inflammation is actually quite solid.
Tea Tree: An antimicrobial workhorse. I use it diluted for minor cuts and skin blemishes. It has well-documented antibacterial and antifungal properties. Keep it away from pets — it’s toxic to dogs and cats.
The Biggest Mistake Beginners Make: Not Diluting
I made this mistake. I applied peppermint oil directly to my skin without diluting it and got a rash that took several days to clear up.
Essential oils should almost always be diluted in a carrier oil before applying to skin. Common carrier oils:
- Fractionated coconut oil — my favorite, lightweight and odorless
- Jojoba oil — close to the skin’s natural sebum, great for the face
- Sweet almond oil — good all-purpose carrier
General guideline for adults: 2% dilution — about 12 drops of essential oil per ounce of carrier oil. For sensitive or elderly skin, use 1%.
Quality Matters Enormously
The essential oil market is largely unregulated. Many cheap oils are adulterated — diluted with carrier oils, synthetic fragrance compounds, or cheaper oils. Look for:
- GC/MS testing — verifies the chemical composition; reputable companies publish these results
- Latin plant name on the label (e.g., “Lavandula angustifolia,” not just “Lavender”)
- Country of origin listed
Plant Therapy and Rocky Mountain Oils are brands I trust — both publish GC/MS testing for their oils.
The Realistic Picture
Essential oils are tools, not cures. Used appropriately — diffused for mood and sleep, diluted topically for minor issues, as part of an overall wellness approach — they’ve added real value to my daily routine. The key is honest expectations.
Start with lavender. Get a basic diffuser. See what you notice. That’s all it takes to find out if they’re useful for you.
I only recommend products I’ve personally researched or tried. Affiliate links on this page help support this site at no extra cost to you.
Medical Disclaimer: The information on this site is for educational purposes only and is not a substitute for professional medical advice. Please consult with your physician or healthcare provider before making changes to your supplement regimen, especially if you are currently taking prescription medications or have an existing medical condition.