How Do You Quickly Turn A Bad Mood Around? The 90-Second Aroma Reset!

By Caryn Gehlmann, Clinical Aromatherapist

Ever notice how one frustrating moment can hijack your whole day? It happens to all of us. But what if you could change the negativity back to positivity in less than two minutes? I want to share a strategy that can quickly turn a bad mood around. And here’s why it works…

Neuroanatomist, Dr. Jill Bolte Taylor, author of Whole Brain Living, reveals a fascinating truth: when you feel an emotional surge like anger, anxiety, or sadness, the physical response in your body (like adrenaline or cortisol release) only lasts about 90 seconds — unless your thoughts keep fueling it. That means you have a powerful opportunity to interrupt the loop and shift your mood, fast.

This is powerful information, and we can amp it up with the 90-Second Aroma Reset!

What is the 90-Second Aroma Reset?

One of the quickest, most natural ways to interrupt a bad mood is through scent. Essential oils engage your brain’s limbic system (the center of emotion and memory).. That’s why a whiff of a scent can instantly transport you back in time, shift your mood, or calm your nerves.

Inhaling the right aroma in those 90 seconds can ground you, uplift you, or clear your head before negative thoughts take over. This interrupts negative thought patterns, helping you reset emotionally. Even better, you can pair these aromas with calming practices like deep breathing, affirmations, or soothing music to create a personal “rescue ritual” whenever you need it.

“Mood Rescue” Essential Oils

Feeling anxious? Lavender, Frankincense, Bergamot
Feeling sad or heavy? Sweet Orange, Neroli, Rose
Angry or frustrated? Roman Chamomile, Blue Tansy, Sandalwood
Overwhelmed? Peppermint, Eucalyptus, Rosemary

Build YOUR Mood Lifting Kit

e3 offers a convenient, customizable  Mood Lifting Kit, but remember… your kit should reflect you. Scent is deeply personal. When you honor your preferences, you honor yourself.

We’re each wired with unique rhythms, sensitivities, and signals. Essential oils are intimate tools for listening inward. Not every oil will resonate with you, but when you find the right one, you’ll know it! It will make you sigh, smile, or feel a little “yes” inside, your body is saying, this is for me. Listen to your inner wisdom. That’s radical self-trust.

Which are the best essential oils to put in your Mood Lifting Kit?

Let your senses guide you…

• Gather a few essential oils like Neroli, Sandalwood, Bergamot, Ylang Ylang
• One by one, inhale slowly with eyes closed.
• Ask yourself: What do I feel? (Not just the scent, but the vibe.)
• When one gives you a subtle “yes” in your chest or belly… stay there. Breathe it in.
• Jot down a word or image that comes to mind.

That’s your inner compass pointing you toward what you need. Now start blending the “yes” oils for a personalized blend. The following recipe is a good starting point:

Inner Compass Blend

• • 3 drops Neroli (tender, heart-opening)
  • 2 drops Sandalwood (grounding, soul-connecting)
  • 2 drops Bergamot (uplifting, clarifying)
  • 1 drop Ylang Ylang (sensual, creative, expressive)

Customize this blend to honor your intuition and emotional reset: Use it before journaling, meditating, and making meaningful decisions, or whenever you need a reminder that you already hold the answers within.

How to Use The 90-Second Aroma Reset to Shift Your Mood

• Notice the emotion and feel it fully.
• Around 60–90 seconds in, grab your essential oil.
• Inhale deeply.
• Pair it with a deep breath and a soothing word or affirmation: “I’m safe.” “This will pass.” “I choose peace.”
• Repeat 2–3 times. You’re resetting your nervous system, naturally and intentionally.

But don’t stop there. Add another mood-altering tool to your kit: Positive Rituals and Affirmations.

Affirmations Anchor Your Mood Shift

Affirmations work best when you feel and believe what you speak, otherwise you can create more discord. So it’s important to !) choose YOUR truth and 2) feel it.  Lead it into a more positive place with these affirmations as you breathe in your Inner Compass Blend.

• My nose will guide me to what soothes my heart and speaks my truth.
• I trust my senses. I trust myself. I create what grounds and restores me.
• Feel. Smell. Know. This blend is mine, and it’s enough.
• I follow the scent that stirs my soul and leads me home to myself.

You also might review this story to learn more about a powerful positive ritual: How a Personal Symbol of Strength Gets You Through the Hard Times.

Your personally-created Mood Lifting Kit may eventually have one or a dozen essential oils — whatever supports you. Follow what feels good, what soothes or energizes, what quiets your busy mind, or sparks joy. The world is noisy, but your senses know the way.

Listen inward. Breathe deep. Reset your mood in 90 seconds. You have this.

Please let us know if you have any questions for our team of clinical aromatherapists. We want to support you as you reset and refresh yourself. You can also download e3’s guide, “Listen” to Your Nose – An Introduction to Aromatherapy, to learn how to find the best essential oils for you personally.