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Day 13: How to add essential oils to your sober toolbox

"By creating new habits and rituals of self-care, Essential Oils change your mind, fortify you emotionally, and help you design and sustain your journey in recovery." - Elena Brower

Welcome to Day 13!

Once I started reading books written by people who got sober, I noticed many of them mentioned the use of essential oils. For example, Bex Weller, author of A Happier Hour, wrote that she started to incorporate essential oils into a bedtime routine that had her looking forward to something after attending a special event:

"I put fresh sheets on the bed, and placed a new essential oil and a great book on my bedside table."

Also, Holly Whitaker from Hip Sobriety added essential oils to her sober toolbox as a necessity, among rosary/prayer beads and good tea and healing music!

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I really appreciate insight from Joy, of Lemon and Joy Life! Here are a few basics about what essential oils are - and how to use them. She also provides a few special blends that are great to promote relaxation and reduce stress. Follow her on Instagram at Lemon and Joy Life - and definitely reach out to her if you have any questions! (She is a representative for Young Living, but there are plenty other brands out there for you to try!)

Here are a few basics about what essential oils are - and how to use them.

What are essential oils? - Essential oils are the highly concentrated version of the natural oils found in plants, trees, shrubs and flowers. They are the lifeblood of plants and contain therapeutic properties when properly distilled.

How can you use essential oils? - To use oils aromatically, you can:

  • open the bottle and take a whiff

  • rub a drop in your hands, cup them together and breathe in

  • diffuse them in a diffuser.

According to Joy, research shows that the constituents in pure essential oils stimulate olfactory receptors in the brain and activate the limbic system which is associated with memory and emotion. Simply inhaling an oil can ease daily stresses and emotional ups and downs. Many oils can also be used topically. To use oils topically, you can apply to your wrists and breathe in. Or you can apply to your neck or chest.

Since being introduced to essential oils, I have found new ways to use them - beyond the roll ons and diffuser applications.

  • I place a drop of Peppermint Vitality in my soda water.

  • I rub Peppermint into my hands and breathe in before going on a run. For an extra boost, I breathe in the peppermint during my run!

  • I have started to incorporate Frankincense into my skin care routine - adding a few drops to my face lotion in the morning. I also breathe in Frankincense before meditating.

  • I mix drops of Lavendar and Lemon essential oils into a spray bottle with water and spritz the kids’ pillows at night to help them drift off to sleep.

  • Eucalyptus and Peppermint help relieve coughs during the winter time.

Here are some oils that have been known to promote relaxation or relieve stress:

Lavender- is the most popular of all essential oils because most people have heard of Lavender being a relaxing aroma even if they aren't familiar with essential oils or aromatherapy. This one can be diffused, applied topically, made into a pillow spray or room spray.

FUN FACT: Lavender is frequently called the "switch blade oil" because it has so many uses. 

Stress Away- a blend of Lavender, Vanilla, Lime and Cedarwood that smells like a tropical getaway. Keep the roll on you in a bag and take it with you to help calm the mind and body while on the go. It is great to use during rush hour traffic or before a difficult meeting.

FUN FACT: Both Lavender and Stress Away are also available in all natural bath bombs that are a great way to relax after a rough day. They are fun, fizzy and relaxing and so nourishing for your skin. 

Tranquil- another handy roll on but this one has Lavender, Cedarwood, Roman Camomile. This one is a favorite of parents and children.

FUN FACT: Joy suggests taking it with you to calm a tantrum on the go, you can apply it to children or adults at bedtime to promote a restful atmosphere and prepare the body for a good night's sleep.

Peace and Calming- "This one is a favorite to diffuse at bedtime in our house," says Joy. It is a blend of Tangerine, Orange, Ylang Ylang, Patcholi and Blue Tansy. "We love the aroma and the sense of calm it brings to our house. I have been known to diffuse this during playdates too!"

FUN FACT: Essential oils have been around since biblical times but they have had a resurgence in popularity in recent years and now you can buy them any where.


  1. Test out an essential oil that you are interested in. See if it’s right to add to your sober toolbox. If you feel comfortable, you can start to experiment more with roll ons and diffusers.

  2. Say your Daily Mantra "I am exploring new ways to relax, unwind and self soothe."

  3. Head over to the Private Facebook Group and join us to share that you completed Day 13 (or post any successes or struggles you encountered)

  4. Send any questions you may have to me at I want us all to have a successful 30-Day Reset so let me know how I can help.

  5. Want more?