Aromatherapy can be a natural remedy for stress relief. The scent of essential oils extracted from plants is inhaled to promote health and wellbeing.
Your olfactory system directly affects the part of your brain that regulates emotions. Therefore, smells can trigger memories and evoke feelings – both negative and positive. Aromatherapy can help reduce stress and anxiety in order to achieve a general state of calm.
A 2016 review even found that aromatherapy, when combined with traditional treatments, was effective at relieving pain.
Essential oils are highly concentrated, so be careful the first time you try them. They should also be used in moderation, especially when applied topically, as they will be absorbed into the skin.
There are several ways to use essential oils for stress, from topical application to inhaling the fragrance after diluting it with water. A general rule of thumb is to follow the specific directions for each essential oil you try. When applying topically, it is best to test the oil on a small area of skin first to see if there is any reaction.
We selected these essential oils for their stress-relieving and anti-anxiety properties. We’ve also looked at all of the studies that show the effectiveness of these properties.
Essential oils are generally considered safe when used correctly.
However, as with any substance that you add to your body, it is best to take some precautions. Essential oils need to be diluted to avoid side effects. As a general rule, you should keep the concentration of essential oils below 5 percent.
Pay attention to dosage, purity, method of application and possible drug interactions. Some oils are considered safe to be inhaled, but they can be irritating when applied to the skin in concentrations as low as 3 to 5 percent.
Observe these safety precautions when diffusing oils:
- Follow proper dilution guidelines.
- Make sure you distribute in a well-ventilated area.
- Diffuse intermittently, usually 30 to 60 minutes on, then 30 to 60 minutes off.
Best for relaxing
lavender
Lavender is one of the most popular essential oils for beginners and experts in aromatherapy. As one of several essential oils with anxiolytic or anti-anxiety properties, lavender can have an overall calming effect.
A 2013 study showed that aromatherapy with a 3 percent lavender oil spray on clothing reduced stress in the workplace.
Lavender gives off a flowery, aromatic scent and is versatile. You can put a few drops in a diffuser, apply directly to your skin, or combine it with other products or oils.
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Best for sleeping
chamomile
The chamomile plant is a popular ingredient in tea and has a calming effect. Chamomile essential oil is no different and has relaxing properties that can help you fall asleep.
Chamomile essential oil has some solid research behind it. Over the years it has been used for a variety of ailments and conditions such as indigestion, anxiety, wounds, pain, and sleep problems.
A 2017 study found that 58.1 percent of participants had fewer symptoms of moderate to severe generalized anxiety disorder after 8 weeks of using chamomile extract.
A small 2018 study found that chamomile therapy helped reduce anxiety symptoms and increase morning cortisol levels.
Try spreading or applying a few drops of Roman chamomile essential oil before bed to experience the calming effects.
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Best to meditate
orange
Another essential oil with anxiolytic properties, orange essential oil is a citrus-based oil that can create a relaxing state.
A 2012 study found that participants who inhaled orange essential oil had no increase in anxiety or tension during an anxiety-inducing situation, unlike those who inhaled a control aroma (tea tree oil) or a placebo.
The light scent can also sharpen the senses and increase alertness, which in combination with the calming effect can create a balanced mood that is ideal for meditation.
Orange essential oil can be diffused or distilled with other products.
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Best against fear
sandalwood
Sandalwood oil comes from the wood and roots of Santalum album or the East Indian sandalwood tree. This is one of the most valuable trees in the world.
The earthy and warm sandalwood essential oil also has anxiolytic properties that make it excellent for reducing anxiety.
A small study from 2006 found that sandalwood oil was effective in reducing anxiety in the participants. The sample size was too small to draw conclusive results, but the results were promising.
The gentle and woody essential oil can be diffused, applied topically, or inhaled directly.
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Best against stress
Clary sage
Clary sage (Salvia sclarea) is a flowering herb that is native to the Mediterranean region. It’s best for managing stress as it can have an effect on the stress hormone cortisol.
According to a 2014 study, clary sage was effective in lowering cortisol levels and, when inhaled, produced an antidepressant effect in menopausal women.
Consider sprinkling this essential oil around the room for a calming effect, or inhale it directly when applied to a cotton ball or tissue. It can also be diluted and applied directly to the skin.
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Best mood enhancer
lemon
Lemon, which is obtained from the leaves of the lemon plant, has soothing and anti-anxiety properties in preliminary animal experiments.
Lemon essential oil is a natural mood enhancer and stress reliever oil with a bright aroma and many properties that can contribute to a positive mood.
According to a 2018 study, lemon essential oil had an impact on dopamine activity in mice. A 2005 study also found that lemon oil significantly improved students’ levels of attention, concentration, cognitive performance, and mood during the learning process.
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Best to scatter
Bergamot
Bergamot is another citrus-flavored anxiolytic essential oil. It is extracted from the peel of a citrus fruit known as Citrus bergamia.
While research on the effects of bergamot essential oil is fairly limited, some studies show that the oil can help reduce stress and promote relaxation.
A 2017 study found that inhaling bergamot essential oil for 15 minutes improved participants’ positive feelings in the waiting room of a mental health treatment center.
Bergamot is best when dispersed or inhaled directly. However, this oil has photosensitive properties that cause it to react to the sun. When used topically, bergamot can have an adverse reaction to the sun and potentially burn your skin.
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Best for topical use
rose
Distilled from the flower, rose essential oil not only creates a gentle floral aroma, but also has stress-reducing properties.
A 2009 study found that rose oil, when applied topically, caused significant decreases in respiratory rate, blood oxygen saturation, and systolic blood pressure. Study participants also reported that they felt significantly more relaxed after the oil treatment.
A 2014 study of over 100 pregnant women found that rose oil lowered their anxiety levels during childbirth.
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Best for depression
jasmine
Jasmine oil is an essential oil extracted from the white flowers of the jasmine plant, also known as Jasminun officinale. Jasmine essential oil is popular for its soothing and uplifting properties.
A 2013 study looked at the effects on brain activity when participants inhaled jasmine oil. Participants reported a significant decrease in negative emotions and an increase in general mood.
A 2010 study looking at jasmine essential oil found that jasmine oil increased blood oxygen saturation, respiratory rate, and blood pressure when compared to a placebo. The jasmine oil group participants also reported feeling more alert.
The researchers concluded that the stimulating and activating effects of jasmine oil could be useful for relieving depression and improving mood.
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Best for resting
Ylang-ylang
Ylang Ylang is a yellow, star-shaped flower that grows on the Cananga tree (Cananga odorata). The tree grows in countries like India, Philippines, Malaysia, Indonesia and parts of Australia.
Derived from the ylang-ylang flower, preliminary research from 2006 found that ylang-ylang can help lower blood pressure and have a relaxing effect.
The sweet floral aroma is ideal when you want to rest and relax but aren’t looking for a calming effect.
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