Katrina Rosales
Aromatherapy is often used as a natural remedy to relieve anxiety and stress. Essential oils, which are scented liquids derived from plants, flowers, and fruits, are used in aromatherapy to stimulate the body and influence emotions through olfactory receptors in the brain. While seeking professional mental health care is the first step toward identifying and treating anxiety, aromatherapy can be used as a short-term solution to calming nerves. In this article, we will explore the best essential oils for anxiety relief and how to use them.
| Characteristics | Values |
|---|---|
| Aromatherapy | Natural remedy to relieve anxiety and stress |
| Essential oils | Lavender, Bergamot, Jasmine, Rose, Geranium, Ylang-Ylang, Frankincense, Sweet Basil, Lemongrass, Clary Sage, Chamomile, Valerian, Eucalyptus, Patchouli |
| Application methods | Inhalation, Diffusion, Topical application, Massage, Bath |
| Use cases | Anxiety, Stress, Depression, Panic attacks, Sleep, Relaxation, Mood regulation, Wound healing, Inflammation |
| Precautions | Consult a healthcare professional, Do a patch test, Do not ingest, Dilute with a carrier oil, Store in a safe place |
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What You'll Learn
- Aromatherapy with essential oils can help relieve anxiety
- Inhaling certain fragrances can improve mood and mental wellness
- Clary sage can help reduce anxiety by lowering cortisol levels
- Bergamot oil can be used alone or with other oils to ease anxiety
- Lavender oil is a common remedy to boost mood and reduce anxiety
Aromatherapy with essential oils can help relieve anxiety
One of the most common essential oils used to alleviate anxiety is lavender. Aromatherapists often use lavender oil, claiming that it has anti-inflammatory, muscle-relaxing, and anxiety-relieving properties. A 2017 review of several clinical trials found that aromatherapy with lavender oil helped reduce anxiety before surgery, cosmetic procedures, and during intensive care unit stays.
Bergamot is another popular choice for easing anxiety. This fresh citrusy scent has deep herbal undertones and is known for its anti-inflammatory and antioxidant properties. A 2017 pilot study found that diffusing bergamot oil in the air helped reduce anxiety and improve mental health and overall well-being. Bergamot oil has also been found to be particularly helpful in alleviating symptoms of depression among postpartum women.
Clary sage is an essential oil with an earthy, floral scent that has been shown to help with anxiety. A 2013 study found that inhaling clary sage oil led to a subjective relaxation response and lowered blood pressure in women undergoing stressful medical exams. Another study from 2020 found that clary sage helped decrease the pulse rate in both males and females when inhaled and lowered the pulse rate in males when applied to the skin.
Rose essential oil is another effective option for anxiety relief. Multiple studies have found that rose oil applied topically or inhaled can help reduce anxiety and relieve menstrual cramps. A 2014 study examined the use of a rose aromatherapy footbath in pregnant women during labor, and those who used the footbath reported lower anxiety levels than those who used plain warm water.
Other essential oils that may help with anxiety include jasmine, geranium, chamomile, ylang-ylang, and patchouli. It is important to note that not all essential oils are created equal, and some may be toxic if ingested. Always purchase from a trusted source, follow directions for use, and consult a healthcare professional before using essential oils.
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Inhaling certain fragrances can improve mood and mental wellness
Aromatherapy is a natural remedy often used to relieve anxiety and stress. Essential oils are scented liquids derived from plants, flowers, and fruits. When you're feeling anxious, inhaling certain fragrances can help improve your mood and mental wellness.
A 2014 study examined the use of a rose aromatherapy footbath in pregnant women during labor. Women who used the aromatherapy footbath reported lower levels of anxiety than those who used a footbath containing warm water only. Rose oil may also help lift your mood or ease the symptoms of PMS, such as menstrual cramps. The sweet fragrance of rose may help relax the senses.
Lavender is another popular essential oil commonly used to boost the mood and mitigate anxiety symptoms. A 2017 review found that aromatherapy with lavender oil can help reduce anxiety before surgery and cosmetic procedures, as well as during a stay in an intensive care unit. Bergamot is another essential oil with a fresh citrusy scent and herbal undertones. A 2022 study found that bergamot oil was helpful in alleviating symptoms of depression among postpartum women. A 2017 pilot study also found that diffusing bergamot oil in the air helped reduce anxiety and improve mental health and overall well-being in patients in a mental health treatment facility.
Other essential oils that may help with anxiety include clary sage, ylang-ylang, chamomile, jasmine, geranium, patchouli, and valerian. It's important to note that not all essential oils are created equal, and some may have unpleasant or strong scents. Always do a patch test before trying a new essential oil, and talk to a healthcare professional to ensure safe usage.
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Clary sage can help reduce anxiety by lowering cortisol levels
Aromatherapy is a popular natural remedy for anxiety and stress relief. Essential oils are scented liquids derived from plants, flowers, and fruits. Clary sage, scientifically known as Salvia sclarea, is a flowering herb native to the Mediterranean Basin. Its essential oil, which has a clean and refreshing scent, can be used in aromatherapy to help reduce anxiety.
Clary sage oil is believed to have anxiety-relieving properties. Inhaling clary sage oil has been shown to decrease pulse rates in both men and women. It also has a relaxing effect on the brain and arteries, helping to lower blood pressure. This, in turn, can contribute to reducing anxiety.
Clary sage oil is also known for its ability to lower cortisol levels, which is key to its anxiety-reducing properties. Cortisol is often referred to as the "stress hormone." In one study, 22 menopausal women in their 50s inhaled clary sage oil. The results showed that their cortisol levels decreased significantly, while 5-hydroxytryptamine (5-HT) concentration, which is associated with improved mood, increased significantly. Another study found that clary sage oil helped reduce stress and induce feelings of relaxation in women undergoing a stressful medical test.
Clary sage oil can be used in various ways to potentially help reduce anxiety. It can be inhaled directly from the bottle or by adding a few drops to a tissue and inhaling. It can also be used with a diffuser to fill a room with its scent or as a room spray. For topical application, it should be diluted with a carrier oil and applied to the skin. Clary sage oil can also be added to bathwater or mixed with lotions or moisturizers.
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Bergamot oil can be used alone or with other oils to ease anxiety
Bergamot oil is a popular fragrance that can be used alone or in combination with other oils to ease anxiety. It is extracted from the peel of the Citrus bergamia fruit, which is commonly grown in Italy and the Mediterranean. With a unique mix of sweet and tangy notes, bergamot oil has a refreshing and uplifting citrus scent with hints of florals and wood. Its versatility makes it a favourite for aromatherapy, personal care, and household products.
When used in aromatherapy, bergamot oil is believed to have a positive impact on mood and anxiety. Inhalation of bergamot oil is thought to influence the production of dopamine and serotonin, resulting in mood regulation. Several studies have found that exposure to bergamot oil through aromatherapy or inhalation can effectively reduce anxiety and improve mood. One study showed that women who inhaled bergamot oil achieved higher positivity scores than those who inhaled a placebo. Another study found that cardiac rehabilitation patients who used bergamot oil aromatherapy experienced improved sleep quality and reduced sleep interruptions due to anxiety.
Bergamot oil is also known for its ability to blend well with other essential oils, making it a popular choice for creating custom fragrances. It can be blended with carrier oils such as jojoba, almond, or argan oil to create nourishing treatments for the skin or hair. The compatibility of bergamot oil with different carrier oils allows for easy incorporation into DIY facial mixtures or skincare routines, adding a refreshing touch to daily self-care practices.
In addition to its anxiety-relieving properties, bergamot oil is valued for its anti-inflammatory and antioxidant benefits. It has been used traditionally in medicine, as a natural fragrance, and as a flavouring agent in teas, particularly Earl Grey. When choosing bergamot oil, opting for organic certification ensures purity and supports sustainable and environmentally friendly production methods.
Overall, bergamot oil is a versatile and effective fragrance that can be used alone or in combination with other oils to ease anxiety and enhance overall well-being. Its refreshing scent, uplifting properties, and compatibility with various applications make it a popular choice for those seeking natural remedies to manage anxiety and improve their self-care routines.
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Lavender oil is a common remedy to boost mood and reduce anxiety
Aromatherapy is a popular natural remedy for anxiety and stress relief. Essential oils are scented liquids derived from plants, flowers, and fruits. One of the most common essential oils is lavender oil, which is a crowd favorite for its calming and mood-boosting properties.
Lavender oil is distilled from the Lavandula angustifolia plant, which has a fragrant scent and is commonly used in aromatherapy. It is purported to have anti-inflammatory, antifungal, antidepressant, antiseptic, antibacterial, and antimicrobial properties. It also has antispasmodic, analgesic, detoxifying, hypotensive, and sedative effects.
Several studies have supported the use of lavender oil for anxiety relief. A 2005 study found that breathing in the scent of lavender lessened anxiety and improved the mood of 200 people awaiting dental treatment. Another study from 2009 showed that inhaling lavender oil can reduce responses to anxiety-provoking film clips. A 2012 pilot study published in Complementary Therapies in Clinical Practice found that lavender-essential-oil-based aromatherapy helped alleviate depression and lower anxiety levels in new mothers. Furthermore, a 2015 study published in the Journal of Complementary and Alternative Medicine found that inhaling lavender at bedtime improved sleep and daytime energy in college students with sleep problems.
There are several ways to use lavender oil for aromatherapy. It can be inhaled directly from the bottle, diffused into the air, or applied topically through massage. Oral administration is also possible through capsules or tinctures, but it is important to follow dosage guidelines as excessive intake can cause nausea and drowsiness. It is recommended to use therapeutic-grade oils that do not contain synthetic fragrances and to purchase from a trusted source. Always do a patch test before trying a new essential oil and be cautious when using them around children, pregnant or breastfeeding individuals, and pets.
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Frequently asked questions
Some fragrances that may help with anxiety include rose, lavender, jasmine, and bergamot.
Breathing in essential oils has been shown to improve mood and mental wellness by triggering the release of calming neurochemicals such as gamma-aminobutyric acid (GABA) in the nerve centers of the brain.
There are two main ways to use an essential oil: applying it to your skin so it can be absorbed (usually with a carrier oil), or inhaling it via a diffuser or placing a bottle under your nose.
Essential oils are very pure and concentrated, and many of them are toxic. It is important to educate yourself on how to use essential oils safely. Talk to your primary care provider, a dermatologist, or a certified aromatherapist before using any new product.
