What to expect from a first aromatherapy session

You've booked an appointment with an aromatherapist but you're not sure what's actually going to happen when you arrive. Will you need to undress? How do they choose which oils to use? Can you ask them to avoid certain scents? Walking into a new treatment blind makes most people anxious, so here's what a typical first session looks like—and what to do before you even step through the door.

Before you arrive: what to bring and how to prepare

Arriving early gives you time to settle. Bring your phone, wallet and water—most therapists will have a secure place for your belongings. If you have a list of scents you dislike or allergies, write them down beforehand rather than relying on memory in the moment. Eat something light an hour or two before (not a large meal), and wear comfortable clothes you can change out of easily. Some therapists ask you to fill in a form about medical history, medications, skin conditions and what you hope to get from the session. Read it carefully and be honest; this information helps them choose oils and techniques that suit you, not against you.

Wear deodorant or wash beforehand if you prefer, but don't apply perfume or heavily scented lotions—they'll clash with the oils. Avoid vigorous exercise or caffeine just before your appointment; you want to be calm enough to notice how you're responding.

What happens in the room

Your therapist will usually start by talking to you one-on-one, reviewing what you've written and asking follow-up questions: what brought you in, whether you're looking to relax or boost energy, if you have any physical discomfort they should know about. This isn't small talk—it's them gathering information to pick the right oils and tailor the session.

They'll then step out while you undress to whatever level you're comfortable with (usually down to underwear) and lie on a massage table under a sheet or blanket. The room will likely be warm, dimly lit, and playing soft music. When they return, they'll explain which oils they've chosen and why, and ask if the aroma works for you before they start. If it doesn't, they'll swap it.

During the massage, they'll use oil-soaked hands and fingers to work your muscles and tissue, often focusing on the back, shoulders, neck, hands and feet. The pressure can range from light and soothing to deeper and more therapeutic—let them know if you want it adjusted. Some therapists incorporate techniques like lymphatic drainage or hot stone work; others keep it simple. Many practitioners don't talk much during the session; it's meant to be meditative. If you need to break the silence, you can, but most people prefer quiet.

After the massage, they'll leave you to rest for a few minutes, then come back and help you sit up slowly. Dizziness or grogginess is normal if you've relaxed deeply. Drink water, take your time getting dressed, and sit in the waiting area for a few minutes before heading back into the world.

What to expect afterwards

You might feel sleepy, deeply calm, or energised depending on the oils used and the intention of the session. Some people feel slightly emotional or notice old tension releasing. Drink plenty of water over the next few hours and avoid strenuous activity for the rest of the day if you can. Your skin may feel slightly oily where the oils were applied; that's intentional and will sink in.

If you want to book regularly, discuss that with your therapist at the end. Many people find that sessions work best as part of a routine rather than one-off visits.

When you're ready to book, look for someone on Strove whose training and experience match what you're after, check reviews from people who've had similar sessions, and don't hesitate to message them with questions about their approach before you commit.