Aromatherapy Scents To Calm Anxiety And Stress

Aromatherapy is the practice of using essential oils for therapeutic purposes. Essential oils are plant-created volatile compounds extracted through distillation. They can be used alone or through massage, psychotherapy, herbal supplements, or diffusers. While scientific evidence for many of these uses is lacking, research is ongoing to learn more about the benefits of essential oils.

Some of the essential oils that may help with anxiety include:

- Lavender

- Bergamot

- Clary sage

- Lemon balm

- Ylang-ylang

- Frankincense

- Vetiver

- Chamomile

- Jasmine

- Geranium

- Sweet basil

- Rose

- Valerian

- Jatamansi

- Sweet marjoram

- Cedarwood

- Rhododendron

- Neroli

- Holy basil

- Patchouli

- Eucalyptus

- Grapefruit

- Lemongrass

- Orange

- Peppermint

Bergamot

A 2017 study tested the effects of bergamot essential oil on people in the waiting room of a mental health treatment centre. The study concluded that bergamot aromatherapy could be an effective supplemental treatment to improve mental health and well-being. However, the researchers noted that the study's sample size was small and recommended that more large-scale research is needed.

To use bergamot essential oil, it can be inhaled directly, added to a diffuser, or applied topically to the skin when diluted with a carrier oil.

Clary sage

To experience the anxiety and depression relief that clary sage offers, you can use the oil in a diffuser in your home or treat yourself to a relaxing steam facial. Adding a few drops of oil to a steamy bowl of water and inhaling the aroma can help calm anxiety. Alternatively, you can dilute the oil with a carrier oil and apply it to your skin or add it to a warm bath.

When using clary sage essential oil, there are a few precautions to consider. It should not be applied to the abdomen of pregnant women as it may cause contractions. It is also not recommended for use with infants or toddlers, and those with asthma or severe respiratory symptoms should consult a doctor before use. Clary sage can increase the drowsiness effect of alcohol and certain medications, and it may cause insomnia or vivid dreams in some individuals.

Frankincense

In one animal study, rats were given frankincense extract, and their behaviour was assessed using the forced swim test, elevated plus-maze, and open field tests. The results showed that frankincense extract reduced immobility time and increased active time, indicating a reduction in anxiety-like behaviour.

Another study found that frankincense essential oil reduced stress in sleep-deprived rats by decreasing levels of the stress hormone corticosterone.

While these studies suggest that frankincense may have anxiety-relieving properties, more research is needed, particularly in humans.

Using Frankincense for Anxiety

• Inhalation: Frankincense oil can be inhaled directly or diffused into the air using a diffuser or vaporizer. Its earthy fragrance is believed to enhance mood, combat stress, and reduce anxiety.
• Topical application: Frankincense oil can be applied to the skin after dilution with an unscented carrier oil. It is believed to help reduce inflammation and pain associated with arthritis, asthma, and painful bowel disorders. It also has antiseptic properties, which can help protect wounds from infection and facilitate healing.
• Baths: Adding frankincense oil to a warm bath can help reduce anxiety and stress while also nourishing the skin.
• Cosmetics: Frankincense oil can be blended with other essential oils and added to cosmetics to make natural homemade products. It is believed to support skin regeneration, reduce scars and blemishes, and improve skin health.

Precautions

It is important to note that essential oils should be used with care. They should be kept out of the reach of children and pets, as they can be toxic to animals, especially cats.

Before using essential oils topically, always perform a patch test to check for any allergic reactions. Dilute the essential oil with a carrier oil, such as almond, coconut, or jojoba, before applying it to the skin.

If you are pregnant, breastfeeding, or have a serious health condition, consult a healthcare professional before using essential oils.

Lavender

According to 2012 research, lavender aromatherapy is thought to calm anxiety by impacting the limbic system, the part of the brain that controls emotions.

A 2019 review evaluated 71 studies that used lavender to ease anxiety. It found that inhaling lavender could significantly lower anxiety levels measured using a clinically validated scale. Massage with lavender oil was also found to help reduce anxiety levels.

• Enjoy a relaxing lavender bath by combining several drops of lavender oil with a teaspoon of carrier oil, such as almond oil or jojoba oil, or an unscented bath gel. Stir the mixture into warm bathwater just before entering.
• Apply diluted lavender oil to your skin or add it to a warm bath. It's important to note that lavender oil is strong, and a little can go a long way.
• For aromatherapy, use a diffuser to disperse the lavender oil into the air.
• Apply a few drops of lavender oil to a cotton ball and waft under your nose a few times.
• Oral administration in the form of capsules is also a common method of consuming lavender, with studies showing they are effective in reducing symptoms of anxiety.

Lemon balm

When ingested, lemon balm is likely safe when consumed in amounts found in foods. Lemon balm supplements are possibly safe when used at a dose of up to 500 mg daily for up to 6 months. Side effects are generally mild and may include increased appetite, nausea, dizziness, and wheezing.

When applied to the skin, lemon balm is possibly safe for most adults but may cause skin irritation. It should not be ingested or applied to the skin for children under 12 years of age without first consulting a doctor.

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