Essential Oils and Anxiety: Use These 6 Oils To Help Ease Symptoms

Anxiety currently affects over 284 million people worldwide, making it the most prevalent mental health disorder on the planet. Anxiety can take a toll on the body, affecting both one’s physical and mental health. As a result, it’s important to adopt habits that will help to alleviate anxiety symptoms. One way to do so would be through the use of essential oils and aromatherapy.

A century-old method, the use of essential oils can help to invoke feelings of calm as well as relaxation. This then makes it perfectly suited for those battling with anxious and stressful thoughts. The aromatic effects of essential oils help to stimulate areas of the brain that then help to regulate our emotions. As a result, these oils help to calm the mind and reduce stress.

Why essential oils?

Deeply concentrated fragrant extracts made from a variety of plants and essential oils are the missing staples to your life.  These oils can be used for a variety of things that include improving sleep, treating damaged hair, as well as helping to manage seasonal allergies.

Now, the use of essential oils should never replace prescription medication when it comes to treating anxiety. That said, there are ways in which they can help to ease symptoms.

Top 6 Essential Oils for Anxiety

1. Lavender

Probably the most popular essential oil out there. Lavender oil helps to invoke feelings of calm and relaxation. This then makes it a good choice for those battling with anxiety-related symptoms.

According to a study published in the Asian Pacific Journal of Tropical Biomedicine, after receiving oral lavender, individuals with anxiety disorders noted improvements in their sleep as well as their well-being and quality of life.anxiety | Longevity LIVE

Additionally, a separate study found that lavender oil also helped to lower anxiety in patients who were set to undergo surgery and cosmetic procedures (1).

2. Rose 

If you’re battling with anxiety, it may be advisable to stop and smell the roses.

Extracted from rose petals, the rose essential oil’s floral scent has been found to have a relaxing effect on this battling with anxiety. According to a study published in the Iranian Red Crescent Medical Journal, after receiving a 10-minute inhalation and foot bath with rose oil, a group of new mothers who had never given birth before reportedly experienced a reduction in anxiety whilst in labor. Furthermore, a separate study found that after a 15-minute lavender-rose infused aromatherapy session, a group of postpartum women experienced a reduction in both postnatal depression and anxiety symptoms (2).

3. Bergamot Orange

Produced by cold-pressing the ring of the Bergamot oranges from the Citrus bergamia tree, bergamot orange as an essential oil is regularly used for aromatherapy to help relieve anxiety.

According to an animal study published in the journal Molecules, researchers found that bergamot essential oil helped to reduce anxiety in rats by reducing their cortisol response to stress. In regards to human trials, the research found that inhaling bergamot essential oil, which had been diffused with water vapor, resulted in reduced levels of stress as well as improved mood (3).

4. Chamomile

There’s a reason why chamomile tea is one of the most soothing teas out there. That’s because the properties found in the flowers of the plant can invoke an aura of calm.

According to research from the National Cancer Institute, chamomile essential oil was found to help alleviate symptoms of anxiety in cancer patients. Moreover, a separate study found in the Evidence-Based Complementary and Alternative Medicine journal noted how chamomile essential oil also served to alleviate anxiety in ICU patients. 

essential oil | Longevity LIVE5. Clary Sage

For those who are unaware, cortisol is referred to as the body’s stress hormone. Elevated levels can increase the risk of both anxiety and depression. However, the use of clary sage as an essential oil may help to prevent this.

According to a 2015 study, clary sage essential oil helped to regulate the levels of cortisol in women (4). Additionally, a separate study found in the Journal of Phytotherapy Research also noted how oil helped to reduce cortisol levels by up to 36%.

6. Neroli

Extracted from the bitter orange tree, neroli not only offers a citrus-like scent, but it also contains anxiety-relieving properties.

Some symptoms associated with anxiety are sleep-related disturbances that include insomnia. That said, a study published in the American Journal of Nursing Science found that the relaxed effects of neroli oil may even serve to help treat insomnia.

Using Essential Oils for Anxiety

Aromatherapy

This is the most popular way essential oils are used. This is because research has found that we process a lot of information through our sense of smell, and this also has an effect on the way in which we process our emotions (5). 

Through the use of aromatherapy diffusers, essential oils can help to stimulate the nerves in your nasal cavities which will soon have a calming effect on your brain as well as your emotions.

Topical Application

When using essential oils, it’s important to remember that these are incredibly pure and concentrated oils. Therefore, it’s important to first dilute them with a carrier oil before applying them to the skin. Doing so will help reduce your risk of irritation or skin rashes. Carrier oils that one could use include coconut oil, jojoba oil, and almond oil.

anxiety | Longevity LIVE

Once you’ve mixed your essential oil with your carrier oil, it’s important to first perform a patch test on a small area of skin before use. Simply place a few drops on your wrist and then cover the area with a bandage. Check the area within 24 hours and look out for any redness, rash, or itching. If you notice any of these symptoms, then it would be best not to use the oil on your skin.

 

It’s important to remember that essential oils are not regulated by the FDA. Therefore, you should take care when purchasing oils. It’s important to ensure that you’re buying them from a reputable source.

Final thoughts on anxiety

As mentioned, while essential oils may help to relieve anxiety, it does not replace the effectiveness of seeing your doctor and taking your prescribed medication. If you notice that your chronic anxiety is beginning to take a toll on your life, it’s important to seek help from a mental health professional.

References

Ali B.Al-Wabel N.A.Shams S.Ahamad A.Khan S.A.Anwar F. (2015)  Essential oils used in aromatherapy: A systemic review. Asian Pacific Journal of Tropical Biomedicine,  5  (8) , pp. 601-611. https://doi.org/10.1016/j.apjtb.2015.05.007
Benjamin J. Malcolm and Kimberly Tallian (2017) Essential oil of lavender in anxiety disorders: Ready for prime time?. Mental Health Clinician: July 2017, Vol. 7, No. 4, pp. 147-155. https://mhc.cpnp.org/doi/10.9740/mhc.2017.07.147
Cho, M. Y., Min, E. S., Hur, M. H., & Lee, M. S. (2013). Effects of aromatherapy on the anxiety, vital signs, and sleep quality of percutaneous coronary intervention patients in intensive care units. Evidence-based complementary and alternative medicine : eCAM2013, 381381. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3588400/
De Sousa, D.P.; Hocayen, P.D.A.S.; Andrade, L.N.; Andreatini, R. A Systematic Review of the Anxiolytic-Like Effects of Essential Oils in Animal Models. Molecules (2015), 20, 18620-18660. https://www.mdpi.com/1420-3049/20/10/18620/htm
Fradelos E., Komini A.. The Use of Essential Oils as a Complementary Treatment for Anxiety. American Journal of Nursing Science. Special Issue: Mental Health Care: Aspects, Challenges and Perspectives. Vol. 4, No. 1, 2015, pp. 1-5. doi: 10.11648/j.ajns.s.20150401.11
Kheirkhah M, Setayesh Vali Pour N, Neisani L, Haghani H. Comparing the Effects of Aromatherapy With Rose Oils and Warm Foot Bath on Anxiety in the First Stage of Labor in Nulliparous Women, Iran Red Crescent Med J. (2014) ; 16(9):e14455. doi: 10.5812/ircmj.14455
KIANPOUR, Maryam et al. The Effects of Inhalation Aromatherapy with Rose and Lavender at Week 38 and Postpartum Period on Postpartum Depression in High‑risk Women Referred to Selected Health Centers of Yazd, Iran in 2015. ., [S.l.], v. 23, n. 5, p. 395-401, aug. 2018. ISSN 2228-5504. http://ijnmr.mui.ac.ir/index.php/ijnmr/article/view/1569.
Lee K-B, Cho E, Kang Y-S. Changes in 5-hydroxytryptamine and cortisol plasma levels in menopausal women after inhalation of clary sage oil. Phytother. Res. 2014;28:1599–605. https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.5163
Watanabe E, Kuchta K, Kimura M, Rauwald H, W, Kamei T, Imanishi J: Effects of Bergamot Citrus bergamia (Risso) Essential Oil Aromatherapy on Mood States, Parasympathetic Nervous System Activity, and Salivary Cortisol Levels in 41 Healthy Females. Forsch Komplementmed 2015;22:43-49. https://www.karger.com/Article/FullText/380989#
https://www.cancer.gov/about-cancer/treatment/cam/patient/aromatherapy-pdq?redirect=true
https://books.google.co.za/books?id=wTBXAgAAQBAJ&pg=PA220&dq=essential+oils+for+anxiety&hl=en&sa=X&redir_esc=y#v=onepage&q=essential%20oils%20for%20anxiety&f=false
https://ourworldindata.org/mental-health

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