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Anxiety is a natural response to stress, but when it becomes chronic, it can significantly impact physical and mental well-being.
Persistent anxiety can cast a shadow on even the brightest of days, leaving us feeling unsettled and yearning for a sense of calm.
While seeking professional help is important, using essential oils for anxiety can provide additional support.
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How Essential Oils Work To Calm Anxiety – What The Research Shows
Before I recommend the use of essential oils for anxiety or any other use, I always take time to read through multiple research studies to make sure I am not misleading anybody.
A search for the benefits of aromatherapy for anxiety brought up several interesting clinical studies.
Studies conducted on various test groups, from nurses in palliative care to burn patients and others, all showed the same thing. Essential oils are effective in reducing anxiety levels.
Several clinical trials found that essential oils contain a complex mixture of chemical components that contribute to their anxiety-calming effects. These components work synergistically to produce a range of therapeutic benefits.
While each oil has its unique composition, some common constituents are known for their anxiety-relieving properties:
- Linalool: A terpene alcohol found in essential oils such as lavender, bergamot, and ylang ylang, linalool has proven calming and sedative effects on the nervous system.
- Limonene: Known for its uplifting and mood-enhancing properties, Limonene is commonly found in citrus essential oils such as bergamot, lemon, and sweet orange. It helps alleviate anxiety by reducing stress and promoting a sense of well-being.
- Alpha-Pinene and Beta-Pinene: Found in various essential oils, including pine, rosemary, and juniper, alpha-pinene and beta-pinene are terpenes that possess anti-anxiety properties. These compounds have been found to reduce anxiety by interacting with neurotransmitter systems in the brain.
- Terpinene-4-ol: A terpene alcohol found in essential oils such as tea tree and marjoram, Terpinene-4-ol acts on GABA receptors, promoting relaxation and reducing anxiety symptoms.
- Esters: Esters are chemical compounds found in essential oils like lavender, Roman chamomile, and clary sage. In addition to contributing to the oils’ pleasant and soothing aroma, esters also possess sedative properties that promote relaxation and suppress anxiety. They help calm the nervous system and induce a sense of tranquility.
These are just a few examples of the many components found in essential oils that can help calm anxiety.
This clinical review on The Effects of Essential Oils on the Nervous System is a fantastic in-depth read if you’d like to learn more about how essential oils affect our mood.
The combination and concentrations of the different components in each oil contribute to the essential oil’s unique therapeutic effects.
Top 10 Essential Oils for Anxiety
1. Lavender
Widely recognized for its calming properties, Lavender is one of the best essential oils for treating anxiety, stress, and insomnia.
Its gentle floral scent has a remarkable ability to reduce anxiety and stress and promote relaxation.
Lavender is often listed as one of the main ingredients in many products that help sleep and relaxation, calm anxiety, and reduce stress.
The fresh, floral aroma of lavender essential oil stems from its high linalool and linalyl acetate content. Several studies have shown that both ingredients help reduce restlessness, improve sleep quality, and alleviate anxious thoughts.
Its quick action is one of the reasons why lavender tops the list of essential oils for anxiety. Whether inhaled directly or diffused in your living space, lavender oil can create a tranquil atmosphere that promotes a sense of calm.
2. Bergamot
Bergamot essential oil stands out for its uplifting and stress-reducing properties, attributed to its rich content of limonene and linalyl acetate.
These active components work to alleviate anxiety by reducing cortisol levels, as evidenced in a randomized controlled trial published in Phytotherapy Research Journal.
The study showed significant improvements in mood and stress reduction after inhaling bergamot oil.
Its bright, citrusy aroma invigorates the senses while simultaneously calming the mind, making it an excellent choice for diffusing in spaces where emotional balance is needed.
Inhalation through a diffuser or application to pulse points can help uplift your mood and ease anxious feelings.
3. Roman Chamomile
Well known for its calming, relaxing, and sedating properties, Roman chamomile has been used as a natural remedy to soothe nervous tension, reduce irritability, and promote relaxation.
The sweet, apple-like aroma of Roman chamomile essential oil has a comforting effect on the mind and body.
Its aroma also helps induce sleep and is a common ingredient in many herbal teas for insomnia. Chamomile tea is also popularly used to help induce sleep.
A few drops of Roman chamomile essential oil in a warm bath or blended with a carrier oil for massage can provide soothing relief.
For a calming treat, use this easy homemade herbal bath tea with chamomile flowers and oatmeal.
4. Rose
Extracted from fresh rose petals, rose essential oil is renowned for its proven calming and balancing properties.
Rose essential oil has a luxurious uplifting fragrance that relaxes the senses. Inhaling its aroma promotes feelings of hope, joy, and self-esteem while suppressing stress and anxiety.
Its distinctively feminine aroma makes rose essential oil a popular addition to women’s perfumes and bath and body care products.
This homemade rose infused oil or bath bombs with rose essential oil and rose petals are two wonderful ways to pamper yourself so you feel calmer and less anxious.
5. Vetiver
Often referred to as the “oil of tranquility,” Vetiver essential oil is prized for its deeply grounding and calming effects. Its active components, including khusimol and vetiverol, contribute to its ability to reduce stress and promote relaxation.
A study published in the Journal of Intercultural Ethnopharmacology found that vetiver oil exhibited significant anti-anxiety effects by regulating brain activity linked to emotional responses.
Its rich, earthy aroma evokes a sense of stability and security, making it particularly effective for combating feelings of overwhelm or restlessness.
Vetiver essential oil is commonly used in diffusers during meditation or blended into massage oils for an evening wind-down ritual.
6. Ylang Ylang
Ylang Ylang essential oil has a sweet, strongly floral aroma that has a harmonizing effect on emotions, making it a valuable essential oil for anxiety relief
A study published in Evidence-Based Complementary and Alternative Medicine confirmed its relaxing effects, showing a significant reduction in anxiety levels after inhalation.
Ylang ylang’s sweet, floral scent exudes luxury and comfort, offering a sensory escape from daily stress when diffused or applied topically with a carrier oil.
Inhaling the aroma of ylang-ylang helps reduce nervous tension, promote relaxation, and balance emotions. It is particularly helpful in providing immediate relief from stress and anxiety.
7. Frankincense
Extracted from the Boswellia tree in Africa, Frankincense essential oil is a grounding oil that has been used in spiritual and religious ceremonies for centuries.
Its woody and earthy aroma is deeply grounding and has a profound effect on the mind and body.
Inhaling the aroma of Frankincense essential oil helps calm the mind, reduce anxiety, and enhance spiritual connection.
Diffuse it, inhale the aroma directly, or dilute it in a carrier oil for massage to promote relaxation and a sense of peace.
8. Clary Sage
Derived from the flowers and leaves of the Clary sage plant, this essential oil has a warm, herbal aroma that’s known for its ability to reduce stress, anxiety, and nervous tension.
Clary sage essential oil is renowned for its ability to soothe the mind and balance emotions, thanks to its high content of linalyl acetate and sclareol. These compounds play a role in reducing cortisol levels and supporting hormonal balance, which can contribute to anxiety relief.
A randomized control trial demonstrated that inhaling clary sage reduced stress and improved mood in participants.
With its warm, herbaceous, and slightly floral scent, clary sage is ideal for creating a calming atmosphere during times of emotional distress. It works well in blends for relaxation or as a standalone oil in personal inhalers or diffusion sessions.
9. Neroli
Neroli essential oil is derived from the blossoms of the bitter orange tree. It has a sweet, floral scent with citrus undertones
Known for its calming and soothing effects on the nervous system, neroli essential oil can help reduce anxiety, promote relaxation, and uplift the mood.
Add neroli to your diffuser and inhale the aromas to feel calmer as you go about your daily chores.
10. Patchouli
Derived from the leaves of the Patchouli plant, patchouli essential oil has a deep, earthy aroma. It is often used in aromatherapy to alleviate anxiety and promote relaxation.
Patchouli essential oil is thought to have grounding and balancing effects, helping to calm the mind and uplift the mood.
These 10 top essential oils for anxiety can be used individually or blended together to create personalized anxiety-relieving aromatherapy blends.
It’s important to remember that individual responses to essential oils may vary, so it’s recommended to perform a patch test and start with low dilutions
How To Use Essential Oils for Anxiety
Finding the right method for using essential oils can make a significant difference in how effectively they help manage anxiety. Here are some popular methods, each offering unique benefits:
Add to a Diffuser
Using an essential oil diffuser disperses oils into the air, allowing you to inhale calming aromas over a period.
Diffusing is ideal for creating a relaxing environment in spaces where you spend a lot of time, such as your bedroom, office, or living room.
Start with a few drops of a single oil, like lavender or bergamot, or try a blend. Run the diffuser for 30 minutes to an hour at a time for steady, gentle effects without overwhelming the senses.
Use An Aromatherapy Inhaler
An aromatherapy inhaler is a convenient, portable option to get the benefits of essential oils for anxiety.
This interesting device consists of a small tube with an absorbent wick inside. The wick absorbs and holds the oil while the inhaler is closed, and releases the aroma when its open.
A personal inhaler allows you to have your favorite anxiety-relieving oil blend readily available. Simply add a few drops of essential oil to the inhaler or diffuser pad, and inhale whenever you need a moment of calm.
This is the best way to use essential oils on the go as the device is small enough to fit into a small purse or pocket and can be carried everywhere you go.
Inhale the Oil Directly
Directly inhale essential oils by placing a few drops on a tissue or cotton ball. Hold the tissue close to your nose and breathe deeply.
Inhalation provides quick relief as the scent reaches the brain rapidly, making it a great option for managing anxiety on the go.
Keep a small bottle of your favorite anti-anxiety oil handy for whenever you feel stressed or anxious.
Apply Topically
Apply diluted essential oils to pulse points, such as wrists, temples, or the back of the neck, where the warmth of the skin helps release the aroma.
Topical use combines aromatic benefits with a mild soothing sensation on the skin, which can enhance relaxation.
Always dilute essential oils with a carrier oil (like coconut or jojoba) before applying them to your skin to avoid irritation. A ratio of 2-3 drops of essential oil per teaspoon of carrier oil is safe for most people.
Roll-Ons
Create your own essential oil roll-on blend by diluting the oil with a carrier oil and transferring it to a roller bottle.
Apply the blend to pulse points, such as the wrists or temples, for quick and convenient use throughout the day
Bath Soaks
Add any anti-anxiety essential oil to your bath. Warm baths can help relax both the body and mind, and the steam disperses the aroma, amplifying the effects.
Lavender, chamomile, and frankincense are excellent choices for an anxiety-relief bath.
Use any of the essential oils above in homemade bath salts or bath bombs for the ultimate soothing soak.
In The Shower
Don’t have the luxury of time to soak in the bath? Using anxiety essential oils in the shower can help. Learn more about how to use essential oils in the shower for a calming aromatherapy experience.
Massage
Use essential oils in a massage by mixing them with a carrier oil, such as sweet almond or jojoba, and gently massaging onto tense areas, like the shoulders, neck, or feet.
Massage promotes physical relaxation, while the essential oil aroma enhances mental calmness, creating a holistic anxiety relief experience.
A blend of lavender and frankincense can be particularly soothing. Massage therapy with essential oils is also an excellent evening ritual to promote better sleep, which can reduce overall anxiety.
Aromatherapy Jewelry
Wearing essential oil jewelry is another great way to get the benefits of aromatherapy anywhere and everywhere.
These specially-designed necklaces or bracelets come with a small porous diffuser pad where you can place a drop or two of oil. The porous pad releases the scent gradually throughout the day.
Aromatherapy jewelry offers a subtle, continuous release of the aroma and is convenient for keeping calming scents with you anywhere.
Choose oils like bergamot or chamomile for a steady, uplifting scent throughout the day. Reapply as needed for a renewed sense of calm.
Get 25 more ideas for using essential oils without a diffuser
Remember to start with a low concentration of essential oil and gradually increase as needed. Each person’s sensitivity to essential oils may vary, so it’s important to listen to your body and adjust the dosage accordingly.
Incorporating essential oils into your daily self-care routine can provide a soothing and natural approach to managing anxiety.
Experiment with different oils and techniques to discover what works best for you.
Precautions When Using Essential Oils for Anxiety
Do not use essential oils for anxiety if you are pregnant or nursing.
Never apply essential oils directly to the skin without first diluting with a carrier oil.
Always speak to your doctor before you start using aromatherapy for anxiety.
If you experience any adverse reactions, discontinue use and consult a healthcare professional.
Essential oils should never be ingested without proper guidance from a qualified aromatherapist or healthcare provider.
If you have any underlying health conditions or are pregnant or nursing, consult with a qualified aromatherapist or healthcare professional before using essential oils.
Above all, it’s important to note that while essential oils can be beneficial for managing anxiety, they are not a substitute for professional treatment.
If you have severe or persistent anxiety symptoms, it is important to consult a healthcare professional for a comprehensive approach to your well-being. Aromatherapy is NOT A STANDALONE TREATMENT for anxiety. It is a complementary strategy and should only be used in addition to professional treatment.
Disclaimer: This information is not intended to serve as medical advice. Please consult your doctor before using any natural medication or if you experience any unusual symptoms. See Full Disclaimer here.
