Lemon essential oil , sourced from the leaves of the lemon plant, have been found in preliminary studies in animals to have sedative and anxiety-reducing properties. Rich in linalool a compound found in lemons, oranges, basil, mangos, grapes, lavender, and other foods and flowers , practitioners of aromatherapy often use lemon essential oil to relieve stress, improve mood, promote sleep, and ease symptoms of depression.
In the UK, personal aromatherapy inhaler devices have been used in a cancer center to promote relaxation and relieve nausea, with lemon essential oil being one of the most commonly used scents. A scent long used in aromatherapy, Japanese yuzu essential oil is sometimes touted as a natural solution for stress relief.
It's thought that breathing in the citrus fragrance of this essential oil can suppress sympathetic nervous system activity responsible for the body's fight or flight response and, in turn, promote relaxation.
Ten minutes of yuzu scent inhalation was found to decrease salivary chromogranin A an indicator of stress and sympathetic nervous system activity and negative emotional stress, according to a small study. In a study published in Complementary Therapies in Medicine , inhalation of yuzu essential oil decreased anxiety levels in mothers caring for sick children at a pediatric clinic. Need to unwind? Preliminary research suggests that breathing in the sweet aroma of orange essential oil may help alleviate your anxiety.
A s tud y published in the Journal of Alternative and Complementary Medicine , for instance, found that participants who inhaled sweet orange essential oil did not have an increase in anxiety or tension during an anxiety-inducing situation, unlike those who inhaled a control aroma tea tree oil or a placebo.
Another type of orange essential oil known as bitter orange Citrus aurantium was found to reduce anxiety during a simulated public speaking event, according to a study. More than million Americans have high blood pressure, a major risk factor for heart disease. Preliminary research also suggests that ylang ylang essential oil a substance long used in aromatherapy may be of some benefit to people with high blood pressure.
For instance, a small study published in found that breathing in the scent of an aromatherapy blend containing ylang ylang essential oil led to a decrease in blood pressure and stress-hormone levels. While it's too soon to recommend ylang ylang essential oil for blood pressure control, incorporating aromatherapy with ylang ylang into your self-care routine might offer stress-reducing benefits that could enhance your overall health.
Although ylang-ylang can be relaxing, don't use it before an exam. One study comparing ylang-ylang aroma with peppermint aroma found that while peppermint enhanced memory, ylang-ylang caused calmness but impaired memory and lengthened processing speed.
An aromatherapy oil with a sweet, woody scent, frankincense essential oil is sometimes used to unwind and ease stress. Typically sourced from the resin of the boswellia tree, frankincense essential oil is also said to alleviate anxiety. So far, research on the stress-relieving effects of frankincense essential oil is very limited. While there's currently a lack of scientific support for the claim that frankincense can fight stress, it's possible that using this essential oil in combination with relaxing oils like lavender, rose , and orange drops of the oil onto a cloth or tissue could help you calm down.
When using essential oils, make sure to combine the oil with a carrier oil such as jojoba, sweet almond, or avocado , before applying it to your skin or adding it to your bath. You can also use an aromatherapy diffuser or vaporizer, or sprinkle a few drops of the oil onto a cloth or tissue and then breathe in its aroma.
Despite aromatherapy's long history of use, there is still a lack of large-scale clinical trials exploring the effects of aromatherapy on anxiety. While an essential oil combined with a carrier oil and massaged into your skin or added to a bath may help you unwind after a stressful day, consult your healthcare provider before using essential oils for any condition. While nearly everyone experiences stress every now and then, it's important to watch out for signs of an anxiety disorder.
If you're experiencing symptoms like a near-constant presence of worry or tension, difficulty concentrating, and sleep disruption, or have other symptoms that concern you, be sure to talk to your healthcare provider. Struggling with stress? Our guide offers expert advice on how to better manage stress levels. Get it FREE when you sign up for our newsletter. Chamine I, Oken BS. J Altern Complement Med. The effects of aromatherapy in relieving symptoms related to job stress among nurses.
Int J Nurs Pract. Phytother Res. Forsch Komplementmed. Evid Based Complement Alternat Med. The use of aromasticks at a cancer centre: a retrospective audit. Complement Ther Clin Pract. Valerian essential oil comes from the roots of the plant and has a bold scent that may be described as woody, earthy, or musky.
Some individuals may find this scent to be unpleasant. Valerian is thought to contain compounds that promote sleep and calm nerves. It can have a mild sedative effect on the body. A review looked at the benefits of valerian for sleep and other associated disorders. In this review, seven studies on valerian and anxiety were examined.
Six of these studies observed positive outcomes when valerian was used as a supplement for anxiety. Jatamansi is in the same plant family as valerian. You may also see it referred to as spikenard. The essential oil is made from the roots of the plant and has an earthy or woody scent. Jatamansi is used in ayurvedic medicine to calm the mind and encourage sleep. According to a study in mice, a 7-day regimen of jatamansi extract had significant anti-anxiety effects. An increase in gamma aminobutyric acid GABA and monoamine neurotransmitters were also observed in the brain, indicating that the anxiety-reducing effects of jatamansi operate through this pathway.
Lavender is one of the most popular aromatherapy oils. It has a sweet floral scent with a woody or herbal undertone. Lavender oil can be used to calm anxiety. It also has a sedative effect and may help with sleep troubles, including if feelings of stress or anxiety are keeping you up at night. According to research , lavender aromatherapy is thought to calm anxiety by impacting the limbic system, the part of the brain that controls emotions.
A 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. Jasmine oil has a gorgeous floral scent and is often used in perfumes and other cosmetic products.
You may also see jasmine used as a base for various types of teas. According to a study , inhaling jasmine oil can promote a sense of well-being and romance. Unlike some other essential oils used for anxiety, jasmine oil is thought to calm the nervous system without causing sleepiness. In fact, it can actually have a stimulant effect in some individuals. A study looked at the effects of jasmine extract on rats. It found that lower doses of jasmine extract significantly lowered anxiety.
It contains eugenol, a compound that gives it a spicy, minty aroma. According to research , holy basil is an adaptogenic herb that has shown promise in treating physical and mental stress. A review notes that some studies of holy basil report a Sweet basil essential oil comes from the same herb that you use to make marinara sauce. It has a crisp, herbal scent. In aromatherapy, sweet basil is thought to help calm the mind and relieve stress. Research into using sweet basil for anxiety is rather limited, with many studies focusing on animal models.
According to a study in mice, the phenol compounds in sweet basil oil helped relieve anxiety and had a sedative effect. These compounds were found to be less sedating than the anxiety medication diazepam. In addition to showing an antioxidant and anti-inflammatory effect, the mice that were given the extract also showed reductions in anxiety-like behavior.
Bergamot oil comes from bergamot oranges, a hybrid of lemon and bitter orange. The essential oil is derived from the peel or zest of the fruit and has an invigorating citrus scent.
Bergamot essential oil can have a calming effect and can help reduce anxiety. According to a study , both animal and human trials have found that bergamot helps relieve anxiety and improve mood. A small study examined the effects of inhalation of bergamot essential oil in women in the waiting room of a mental health treatment center. Researchers found that 15 minutes of exposure to bergamot essential oil promoted an increase in positive feelings.
When used topically, bergamot may increase sun sensitivity, which can increase your risk for experiencing a severe sunburn. Chamomile oil comes from the daisy-like flowers of the chamomile plant. In fact, you may often see it as an ingredient in herbal teas that aim to promote peaceful sleep.
A study looked at using chamomile supplements for individuals with generalized anxiety disorder GAD. Researchers found that chamomile supplementation reduced the symptoms of mild to moderate GAD. However, it did not reduce the rate of relapse of anxiety symptoms. Rose essential oil is extracted from rose petals.
Roses have an enchanting sweet, floral scent known to relax the senses. A small study looked at the effects of self-massage with a mix of essential oils, including rose oil, on menstrual pain and anxiety. It found that aromatherapy self-massage of the abdomen with the essential oil mixture was associated with lower levels of pain and anxiety.
Here's what to know about using essential oils for stress, and the best ways to apply them. One effective way to breathe in essential oils is through a diffuser, which disperses a scent into the air while you sit back and watch or, smell the magic happen. There are a few different types of diffusers, and once you've decided which one is right for you, sites like Amazon offer a wealth of options.
Ultrasonic diffusers have become popular in part because they double as a humidifier, making them a great option for the winter months. You'll typically fill them with water, and then add a couple drops of oil in before you switch it on to inhale the soothing steam.
Many come with either an automatic safety shutoff or a built-in timer, so you can fall asleep knowing it'll sleep soon, too. Nebulizing diffusers are a powerful alternative to ultrasonic diffusers, able to fill even larger spaces with a strong atomized scent. Nebulizers don't use water, just undiluted oil, so this may be a preferable option for those who live in damper homes and would prefer not to add more moisture.
While they do tend toward a higher price point than ultrasonic diffusers, they offer a more potent aroma. Evaporative diffusers use a pad or a filter to disperse the oil, which is circulated by an internal fan. That makes them a louder option, but good for those who want a humidifier without the mist. Per the ASPCA , there is some concern that exposure to certain diffused oils can cause depression, unsteadiness on feet, and even low body temperature in animals; they recommend that bird owners avoid diffusers altogether.
Though the American Academy of Pediatrics and the American Academy of Family Physicians haven't issued advice on the topic, the New York Times cites experts who recommend against using a diffuser around an infant six months or younger. As an alternative, Langley-Brady suggests placing oils in a personal inhaler, a necklace, or even on a cotton ball. Another tranquilizing option: massage them into your skin. Hope Gillerman, founder of H. Gillerman Organics and author of Essential Oils Every Day , recommends inhaling essential oils by putting a drop or two on a tissue or on the palm of your hand.
Hold it up to your nose for five slow, quiet breaths. Produced primarily in France, Langley-Brady says this oil has a floral scent with woody undertones. In particular, a study showed that lavender oil aromatherapy can produce a "calming effect without sedation" which can be beneficial for your mental health.
Since it combines well with other oils, try adding a few drops to a diffuser, massage oils, or body lotions. The scent is soothing, but will leave you invigorated at the same time. In fact, a study done on women in Japan showed that bergamot oil aromatherapy helped to improve negative emotions and fatigue.
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