Lavender Essential Oil: Decreasing Anxiety in Graduate Nursing Students

Essential Oils

Since Biblical times, essential oils have been utilized for their aromatic and healing properties.  Traditionally, essential oils have been used aromatically or topically with massage. More recently, scientists have studied their many chemical properties.  A single oil can contain terpenes, esters, alcohols, aldehydes, ketones, phenols, and oxides (Aroma Tools, 2011a, p. 5).

Lavender

Lavender is a widely grown essential oil crop throughout the world. Its oil is extracted using steam distillation. Alcohols, esters, and monoterpines are the major chemical constituents. 

Probable properties of Lavender: 

Analgesic                                    Antihistamine                                Antimicrobial

Antidepressant                            Anti-infectious                              Antiseptic

Antifungal                                  Anti-inflammatory                         Sedative  

                                                                                             (Abundant Health, 2012, p. 54)

Lavender to reduce anxiety:

The effects of lavender and rosemary essential oils

on test-taking anxiety among graduate nursing students, 2009

Conclusion:

In this study, the use of lavender and rosemary essential oil sachets reduced test-taking stress in graduate nursing students as evidenced by lower scores on test anxiety measure, personal statements, and pulse rates. 

Abstract:

Test taking in nursing school can produce stress that affects the ability of students to realize their goals of graduation. In this study, the use of lavender and rosemary essential oil sachets reduced test-taking stress in graduate nursing students as evidenced by lower scores on test anxiety measure, personal statements, and pulse rates.

Published:

McCaffrey, R.,  Thomas , D. J.,  Kinzelman,  A. O. (2009). The effects of lavender and rosemary essential oils on test-taking anxiety among graduate nursing students. Holistic Nursing Practice, 23, 88-93. doi: http://dx.doi.org.hal.weber.edu:2200/10.1097/HNP.0b013e3181a110aa

A multi-center, double-blind, randomised study of the

Lavender oil preparation Silexan in comparison to 

Lorazepam for generalized anxiety disorder, 2010

Conclusions:

Since lavender oil showed no sedative effects in our study and has no potential for drug abuse, silexan appears to be an effective and well tolerated alternative to benzodiazepines for amelioration of generalised anxiety.

Abstract:

Generalized and persistent anxiety, accompanied by nervousness and other symptoms (Generalised Anxiety Disorder, GAD) is frequent in the general population and leads to benzodiazepine usage. Unfortunately, these substances induce sedation and have a high potential for drug abuse, and there is thus a need for alternatives. As the anxiolytic properties of lavender have already been demonstrated in pharmacological studies and small-scale clinical trials, it was postulated that lavender has a positive effect in GAD. A controlled clinical study was then performed to evaluate the efficacy of silexan, a new oral lavender oil capsule preparation, versus a benzodiazepine. In this study, the efficacy of a 6-week-intake of silexan compared to lorazepam was investigated in adults with GAD. The primary target variable was the change in the Hamilton Anxiety Rating Scale (HAM-A-total score) as an objective measurement of the severity of anxiety between baseline and week 6. The results suggest that silexan effectively ameliorates generalized anxiety comparable to a common benzodiazepine (lorazepam). The mean of the HAM-A-total score decreased clearly and to a similar extent in both groups (by 11.3+/-6.7 points (45%) in the silexan group and by 11.6+/-6.6 points (46%) in the lorazepam group, from 25+/-4 points at baseline in both groups). During the active treatment period, the two HAM-A subscores "somatic anxiety" (HAM-A subscore I) and "psychic anxiety" (HAM-A subscore II) also decreased clearly and to a similar extent in both groups. The changes in other subscores measured during the study, such as the SAS (Self-rating Anxiety Scale), PSWQ-PW (Penn State Worry Questionnaire), SF 36 Health survey Questionnaire and Clinical Global Impressions of severity of disorder (CGI item 1, CGI item 2, CGI item 3), and the results of the sleep diary demonstrated comparable positive effects of the two compounds. In conclusion, our results demonstrate that silexan is as effective as lorazepam in adults with GAD. The safety of silexan was also demonstrated. Since lavender oil showed no sedative effects in our study and has no potential for drug abuse, silexan appears to be an effective and well tolerated alternative to benzodiazepines for amelioration of generalised anxiety.

Published:

Woelk, H., Schläfke, S. (2010). A multi-center, double-blind, randomised study of the Lavender oil preparation Silexan in comparison to Lorazepam for generalized anxiety disorder. Phytomedicine, 17, 94-99.

Aromatherapy and reducing pre-procedural anxiety: 
a controlled prospective study, 2006

Conclusion:

Although this study did not show aromatherapy to be effective based on statistical analysis, patients did generally report the lavender scent to be pleasant. Lavender is an inexpensive and popular technique for relaxation that can be offered to patients as an opportunity to promote pre-procedural stress reduction in a hospital setting.

Abstract:

The purpose of this study was to evaluate the use of aromatherapy to reduce anxiety prior to a scheduled colonoscopy or esophagogastroduodenoscopy. A controlled, prospective study was done on a convenience sample of 118 patients. The "state" component of the State Trait Anxiety Inventory (STAI) was used to evaluate patients' anxiety levels pre- and post-aromatherapy. The control group was given an inert oil (placebo) for inhalation, and the experimental group was given the essential oil, lavender, for inhalation. The STAI state anxiety raw score revealed that patients were at the 99th (women) and 96th (men) percentiles for anxiety. The intervention group and the control group had similar levels of state anxiety prior to the beginning of the study (t[116] = .47, p = .64). There was no difference in state anxiety levels between pre- and post-placebo inhalation in the control group (t[112] = .48, p = .63). There was no statistical difference in state anxiety levels between pre- and post-lavender inhalation in the experimental group (t[120] = .73, p = .47). Although this study did not show aromatherapy to be effective based on statistical analysis, patients did generally report the lavender scent to be pleasant. Lavender is an inexpensive and popular technique for relaxation that can be offered to patients as an opportunity to promote pre-procedural stress reduction in a hospital setting.

Published:

Muzzarelli, L.,  Force,  M.,  Sebold,  M. (2006). Aromatherapy and reducing pre-procedural anxiety: a controlled prospective study. Gastroenterology Nursing, 29, 466-471. doi: http://dx.doi.org.hal.weber.edu:2200/10.1016/j.phymed.2009.10.006


References:

Abundant Health, (2012). Modern Essentials: A Contemporary Guide to the Therapeutic Use of Essential Oils. Spanish Fork, UT.

    

Aroma Tools, (2011a). An Introduction of Modern Essentials: Your Guide to the Therapeutic Use of Essential Oils.

Patriots and humanity in Boston

I've been working frantically on my Abstract Poster Presentation about Readmissions to a PICU for the big Critical Care Nursing Convention. The slides are due in a week! It's exciting and a little nerve racking since I've never done anything like this before. But it's such an honor and an incredible opportunity to share research I've done with thousands of nurses across the nation who all want to provide the best care to the patients they serve.

Next month I will be in Boston absorbing the patriotism and history of this great city. I've been preparing for this visit by reading Paul Revere's Ride and Seven Miracles that Saved America.   The dedication and sacrifice of the people who came before us is immense. Think of the Native Americans and the struggles and illnesses they also endured.

Next month I will stand in Copley Square remembering the bravery and courage of humanity. We've all watched the heroes running toward the danger, providing care and comfort to those who had carnage afflicted upon them.We're grateful to our law enforcement officers and our veterans and our compassionate bystanders. We've come together to offer support and comfort for our nation.


My birth son, Spencer, put it best: "Sometimes people do bad things, but oddly enough, that’s often when you see more people doing the best things."

Our nation is facing great challenges. Let's carry this unity forward, decreasing the vitriol, the dividing labels, and the caustic rhetoric. Temper your criticisms and offer compromise and then urge your Senators and Representatives to do the same. Let's start with civility for ourselves and help it spread to others.

Optimism - believing in the power of good

 I've been thinking about happiness and optimism recently. Especially at work, it seems everything is fine and dandy until the last few hours when it all comes crashing down and I'm grouchy and irritable. Why is this? Am I just tired? Hungry? What? Maybe the little issues throughout the day just pile up.

                                       

I can identify some behaviors that decrease my happiness. For example, playing mindless games on the
computer or my friend Kindle for extended periods of time depresses me. I start just to unwind or relax  
for a few moments but if I continue, I wallow in the wake of wasting time. Conversely, I can spend hours reading a book without negative repercussions. I think the difference is the impact to my soul. Reading a book replenishes me but mindless time wasters suck the energy and emotion away. You might wonder why I even start the inevitable time sucking games. Easy answer. I'm too overwhelmed to know where to start, even if I'm excited about a project. Does anyone else have this problem?

I do think I'm a fairly optimistic person. I do have hopefulness and confidence about the future, which is one definition. My favorite definition of optimism, though, is believing in the power of good.

How do you measure happiness? Just ask Gallup - they try to measure everything. But this was interesting:  In 2011, Gallup conducted a world wide survey asking just five questions. How would you answer these questions?

1. Were you treated with respect all day yesterday?
2. Did you experience enjoyment yesterday?                                   
3. Did you smile and laugh a lot yesterday?
4. Did you feel well-rested yesterday?
5. Did you do or learn something interesting yesterday?

Over all, eight of the top ten most happy countries were in Latin America. Paraguay and Panama tied with 85% of the respondents answering 'yes.'

In the United States 76% of us were happy and the lowest measured countries were Singapore, Armenia and Iraq where only 46% to 50% of the respondents answered affirmatively.

It's interesting to me that feeling respected was part of this group of questions. It seems to me this is the only question that one cannot influence and yet, this scored higher than any other question at a whopping 85%. I listed the questions in order of their ranking.
1. 85%
2. 73%
3. 72%
4. 72%
5. 46%                               To see the study, click here.

How do you feel about these questions? Do you agree with them? What is important to your happiness?

What is your story?

"Story is the glue that holds humanity together and invites the world to remember what it's like to feel."
                                                                                           -Teresa Clark, visit her site  Storyteller


From the time I was young, my Grandma Roundy told me stories of her pioneer ancestors. She instilled within my soul the desire to keep that connection alive, to remember and celebrate their lives, their courage and their contributions to our family.


I've been attending the RootsTech Convention in Salt Lake City
which has been absolutely fabulous. I've met incredibly nice people from all over -  Washington D.C., Illinois, Idaho, Alaska, New York, Georgia - who also have that desire to connect with their ancestors. I've learned new and more effective ways to search for my family. I've been introduced to products and services to assist in this endeavor. I've been encouraged and motivated to find more information and, most importantly, to share it with others - especially my own children, nieces and nephews. So watch for more to come.


Tonight my husband and daughter joined me for An Evening of Storytelling which was utterly delightful. Thanks to Clive Romney,  Syd Lieberman, Ginger Parkinson, Jan Smith, and Kim Weitkamp, for sharing their talents with us and for inspiring me to tell my own stories.


"Once I understand someone's story my heart opens and I can love and have empathy towards them."
                                                                                    -Ginger Parkinson, visit her site  Ginger Tales

Bisphenol A

 I'm not really an extremist and haven't been overly concerned about BPA. In fact, I didn't know much about it but when I read that cash                    register receipts had BPA in them, I was a little freaked. So, like everyone with an enquiring mind, I did some research. I'll give you the basics, list some sources for information, and, finally, leave you with my conclusions.

Basic Information
** 93% of people test positive for BPA in their bodies.

** Bisphenol A (BPA) is an endocrine disrupting chemical found in polycarbonate plastics and epoxy resins. It is a hard, clear plastic and may have the recycling code 3 or 7.

 ** Most exposure is through the diet. BPA is found in water bottles, compact discs, impact-resistant safety equipment, and thermal paper cash register receipts. Epoxy resins are used to coat metal food cans.

** "The NTP- National Toxicology Program - has some concern for effects on the brain, behavior, and prostate gland in fetuses, infants, and children at current human exposures to bisphenol A."
 

• Don’t microwave polycarbonate plastic food containers.
• Plastic containers have recycle codes on the bottom. Some, but not all, plastics that are marked with recycle codes 3 or 7 may be made with BPA.
• Reduce your use of canned foods.
• When possible, opt for glass, porcelain or stainless steel containers, particularly for hot food or liquids.
• Wash your hands after handling cash register receipts. Transfer of BPA occurs from hand to mouth.

My conclusions:
I am not going to freak out about BPA but I will avoid it as much as possible by following the suggestions above. I will watch for further research.

For me, the best practice: Just like always, whole food is best. Avoid artificial flavorings, colorings, sweeteners. That said, I'm still not ready to give up Coke Zero.

Resources - click to view
Cancer Institute - difficulties proving cancer risks  difficulties using animal studies data in regard to humans
National Intitute of Health report
Mayo Clinic - What are the concerns with BPA?
JAMA -Association with BPA and Obesity while controlling for other factors
Environmental health sciences anything else you're worried about: cell phone radiation, air pollution, mold

To my precious daughter

(kellyraeroberts.com)

So, you're moving out on your own. I knew this day would come; I've been preparing for it since you were little. Here's what I want you to remember. None of this is new because we've talked about it all along.

Save Sex

Sex without a marriage commitment is emotionally and physically risky. Unattached sexual encounters are ego-driven, selfish, and damaging. It is my belief that a piece of your soul is lost with each act. You've witnessed this pain from different angles. Be wise.

Condoms
Use it if you do it. Sexually Transmitted Diseases, STIs, are prevalent. Many of them last forever and may end your life prematurely. They may threaten the life of unborn children far in the future. Antibiotics are quickly becoming ineffective and the world will shortly be in crisis.

Addiction
A substance that affects any of your senses will limit your choices. This means you will not be in control of yourself. Who will be in charge? Your worldly ego or friends and acquaintances may promote a path to destruction. Beware of drugs you cannot taste or smell. Please be careful.

Go to Church
Spend time on Sunday to feel God's love for you. It is a gift only you can give and a gift only you can receive.  Spend some time on your knees each day. Ask for and expect inspiration and guidance in your life.

Avoid Evil
There is a war for your soul. Evil places attract evil things. Jesus Christ will save you. Please let him. He will help you, guide you, and carry you.  Our American society will entice you with many things that are 'no big deal.' Do not be deceived. Be true to your spirit.

(kellyraeroberts.com)

Choose Happiness

You have the power to choose your attitude. Misery will often knock at your door. Choose happiness to banish negativity.

Love

The only way to solve anything is with love. It is universally felt and understood. Rabbi Harold Kushner said, 'When you are kind to others, it not only changes you, it changes the world.'

Unconditional Guarantee
I will love you always -  no matter where you are or what you do.  You are embedded in my heart. You are daddy's little girl and that will never change. We are here for you anytime. We have full confidence in you and the woman you will become.

    Love,
    Mom and Dad

    References:   Teen-aid psychological arguments for abstinence

Positively happy

"Most folks are about as happy as they make up their minds to be," said Abraham Lincoln and I believe he's right. I was thinking about the benefits of being positive today and I'm going to share a few concrete, specific ideas that have worked for me.




"Water the flowers, not the weeds."
It is true that what we focus on tends to grow, so, as Indiana Joneswas wisely advised, "choose wisely." When I look for the good in people - like my children - I am more apt to be cheerful rather than grumbling and growling. It's about counting your blessings.




Commit to not complain
One morning as I was driving to work, the internal voice in my head was grousing and listing complaints. It was 6:30 in the morning. Traffic was not a problem. I was alone so I wasn't arguing with anybody. Why was I so miserable? As I stopped at an intersection, waiting for the green light, I had an epiphany: Shauna, if you keep complaining your entire day will be miserable. With that thought, I realized that was not what I wanted. I committed then to not complain for the rest of the day. With that, I immediately felt lighter and brighter. I kept my promise to myself and amazingly had a great day. (Full disclosure: I complained twice but caught myself as soon as the words left my mouth. I am human, after all.)


The Ta-da list
One night I lay in bed reviewing my to-do list and counted how many things I didn't get done. It was discouraging and demoralizing. Then I remembered some advice from book club. It goes like this. When kids are little and learning at a fast pace, we praise their every accomplishment. 'You built a tower of blocks! How wonderful. Ta-da!'  It's a celebration and a recognition of their effort.  So I started listing the things I did do that day. What I found was that I focused less on the tasks and more on the relationships. It was very enlightening. Try it!
                                  (Found this graphic on this blog: Why I scrapped my to do list
                                    Looked interesting. I might give it another look.)


Kind of goes along with the only wrapper I've ever saved from a Dove chocolate: "the more you praise and celebrate in life, the more in life there is to celebrate."  I put that on my fridge.








Time limit
Sometimes I mess up, or I make a mistake, or I'm mean and grouchy. It happens to all of us. This is what I tell my friends at work. 'You did use poor judgement. So think about it, beat your self up about it, wallow in your failing. Cry and yell as much as you need to. Think about what you shoulda, coulda done. Do all of it for five minutes. Then stop. And move on.'

It is important to acknowledge the problem, to actually face it and all the horrible attendant emotions that make us feel so badly. It's a way for us to process the problem. So review it and learn from it and then move on. This might be why this particular scripture in Psalms is so meaningful to me: "Weeping may endure for the night, but joy cometh in the morning."

So my question now is, what works for you?