How to Use Essential
Oils for Stress Relief
By Jon Yaneff, CNP - October 8,
2018
Disclaimer: Results
are not guaranteed*** and may vary from person to person***.
How Do Essential Oils
Relieve Stress?
There’s a good chance you or someone you know has tried
essential oils for stress.
Essential oils have long been used as a form of aromatherapy for stress relief,
and to aid a variety of conditions.
The oils are extracts of plants traditionally used to heal,
and when diffused into the atmosphere and inhaled, they can offer therapeutic
effects. For example, they can calm the nerves, provide energy, induce
relaxation, provide stress relief, or offer several other functions that are
helpful in virtually any situation.
Read on to discover what essential oils are good for stress
relief. We’ll also show you how to use these essential oils for stress. Let’s
get started…
Essential Oils for
Relaxation and Stress Relief
Inhaling essential oils allows the molecules of the extract
to enter your body and be distributed by your respiratory system. When inhaled,
they also impact your limbic system—often called the “emotional brain.”
The limbic system is responsible for emotional responses and
is directly connected to organs that are triggered during an emotional
response. Heart rate, blood pressure, breathing, memory, stress levels, and hormone
balance are all directly tied to your limbic system, which helps explain how
scents can trigger or suppress certain feelings or emotions.
What are the best essential oils for stress relief? Several
studies suggest that aromatherapy with essential oils can reduce stress and
anxiety, and improve sleep. In this section, we will detail nine specific
essential oils for stress relief.
1. Lavender Essential Oil
Among the best essential oils for stress reduction is
lavender essential oil. This is because lavender (Lavandula angustifolia) oil
has a calming effect on both the body and mind, and can therefore reduce
anxiety, depression, and stress. Lavender oil can also improve sleep quality
and relieve mild insomnia.
A study published in the Journal of Alternative and
Complementary Medicine in 2016 found that those who had inhaled lavender prior
to being stressed performed better on cognitive tests than those inhaling a
placebo aroma.
Another study published in the International Journal of
Nursing Practice in 2013 found that aromatherapy with a three percent lavender
oil spray was effective in lowering work-related stress for three to four days.
Moreover, a 2012 study published in the Journal of the
Medical Association of Thailand found that lavender oil calmed the nervous
system by lowering heart rate, blood pressure, and skin temperature while also
changing the brain waves to a more relaxed state.
Studies using functional magnetic resonance imaging (fMRI)
and electroencephalography (EEG) show significant changes during lavender oil
use that are consistent with relaxation effects.
2. Bergamot Essential Oil
Bergamot (Citrus bergamia) is a hybrid fruit with the
characteristics of a lemon, lime, and bitter orange.
Bergamot essential oil has a calming effect often used to treat depression,
anxiety, insomnia, and stress, and it can also induce relaxation and reduce
agitation, blood pressure, and heart rate.
A study published in the journal Phytotherapy Research in
2017 found that inhaling bergamot essential oil for 15 minutes had improved
positive feelings in participants at a mental health treatment center.
Another study published in the journal Complementary
Medicine Research in 2015 suggests that bergamot essential oil may improve
negative emotions and reduce levels of a stress hormone called cortisol.
Recent research has also found that bergamot can change
brain waves on an EEG. Bergamot has been proven to lower corticosterone
response to stress in rat studies.
3. Lemongrass
Essential Oil
Lemongrass
(Cymbopogon citratus) essential oil
is another one of the better
essential oils for stress relief, relieving anxiety, insomnia, and irritability
and promoting relaxation. The hypnotic and sedative properties of lemongrass
essential oil may also improve the quality and duration of sleep.
A study published in the Journal of Alternative and
Complementary Medicine in 2015 found that those exposed to lemongrass essential
oil had an immediate reduction in tension and anxiety. The participants had recovered
significantly better from an anxiety-induced situation compared to those who
inhaled a placebo oil or control aroma with tea tree oil.
4. Neroli Essential
Oil
Neroli essential oil is one of the oils sourced from the
flowers of the bitter orange tree (Citrus aurantium). Bitter orange oil and
petitgrain essential oil are also sourced from the bitter orange tree. Neroli
essential oil can be used to promote calmness, relieve anxiety and excessive
worrying, reduce stress, and lower blood pressure.
A study published in the journal Evidence-Based
Complementary and Alternative Medicine in 2012 found that inhaling an essential
oil that included neroli oil had significantly reduced systolic and diastolic
blood pressure when compared to a control and placebo in 83 pre-hypertensive
and hypertensive participants. The neroli essential oil also significantly
reduced the concentration of salivary cortisol—a stress hormone.
5. Lemon Essential Oil
Another one of the better essential oils for stress relief
is lemon (Citrus limon) essential oil.
Lemon
essential oil
is rich in linalool, which is a compound also found in
oranges, lavender, and basil. As a result, lemon essential oil is thought to
ease depression, relieve stress, promote sleep and relaxation, and improve
overall mood. Preliminary animal studies have found that lemon essential oil
has sedative and anti-anxiety properties.
6. Orange Essential Oil
Another essential oil for stress is orange oil, which comes from the outer peel of the fruit of the Citrus sinensis
orange plant. It is also sometimes called sweet orange oil. Orange essential
oil has a direct effect on the olfactory system of the brain, which is
responsible for emotional response. Inhaling orange oil can boost your mood and
promote relaxation. It can also help balance stress hormones like cortisol.
A study published in the Journal of Alternative and
Complementary Medicine in 2012 found that those inhaling sweet orange essential
oil did not experience increased anxiety or tension during an anxiety-inducing
situation, whereas those who inhaled a placebo or tea tree oil had experienced
an increase in anxiety or tension.
Bitter orange is another type of orange essential oil that
has been found to decrease anxiety, specifically during a simulated public
speaking event, according to a 2017 study published in the Evidence-Based
Complementary and Alternative Medicine.
7. Ylang Ylang Essential OilAnother good essential oil for stress is ylang
ylang (Cananga odorata) essential oil
, which comes from the flower petals
of the large, tropical ylang ylang tree. Inhaling ylang ylang oil has a direct
effect on the olfactory system of your brain, and this can help improve your
mood, release negative emotions, and lower stress responses like high blood
pressure and a fast heartbeat.
A study published in the journal Evidence-Based
Complementary and Alternative Medicine in 2012 found that inhaling an
aromatherapy blend with ylang ylang essential oil could reduce cortisol and
blood pressure levels. Other research shows that ylang ylang oil can help calm
the nervous system, which also lowered blood pressure and the
heart rate.
8. Frankincense Essential Oil
Frankincense essential oil is sourced from the resin of the
Boswellia serrate, Boswellia ferreana, and Boswellia carterii trees. Although
many associate frankincense with the biblical gifts given to Jesus by the wise
men, this essential oil is especially good for relieving stress, anxiety, and
depression and reducing high blood pressure and a high heart rate.
Although research showing that frankincense oil can reduce
stress is lacking, the best existing evidence seems to be clinical and
first-hand evidence. Try frankincense oil and combine it with other relaxing
oils like orange, lavender, or lemon essential oil.
How to Apply
Essential Oils
How do you use essential oils for stress relief? The
following are a few ways you can use essential oils for reducing stress:
Inhalation: You
can diffuse essential oils at home using a diffuser, or inhale them directly
from the bottle. Also keep a couple bottles of essential oils on hand, and
inhale whenever stressed.
Topically: You can also reduce
stress by applying a combination of essential oils to your skin. However,
before you apply any essential oil to your skin, you should dilute it with a
carrier oil like jojoba oil or coconut oil, in a 1:1 ratio. You should also do
a patch test on a small area of your skin before applying essential oils all
over your skin. Once you react well to essential oils on your skin, you can
also add a few drops of essential oils to your shower, a warm bath, body wash,
or lotion. When adding essential oils to your shower, cover the drain with a
cloth and breathe in to immerse yourself in an essential oil steam.
Internally: You can also ingest
essential oils when using a very high-quality, unadulterated, organic,
reputable, and therapeutic-grade brand. You can add a drop of essential oil to
water or tea to help relieve stress. (Please check with your physician if you
have health issues or pregnant)
Final Thoughts on
Essential Oils for Stress Relief
There are many effective essential oils for stress relief.
When you inhale essential oils, this has an impact on your limbic system, which
is responsible for emotional responses. As a result, essential oils can help
reduce heart rate, blood pressure, depression, anxiety, and stress levels.
In this article, we detailed some of the best essential oils
for stress relief, including lavender oil, bergamot oil, lemongrass oil, neroli
oil, lemon oil, yuzu oil, orange oil, ylang ylang oil, and frankincense oil.
|
