Aromatherapy for Managing Anxiety

Anxiety is experiencing fearful emotions that arise in response to stressful or threatening situations. It’s a normal reaction to external pressure, but when the feeling becomes overwhelming, doesn’t go away, or involves irrational fear, it may indicate an anxiety disorder, which can cause both mental and physical distress.

Anxiety disorders are among the most debilitating mental health conditions and a significant factor in the global disease burden. Medication is the most common treatment for reducing anxiety. However, this can sometimes cause side effects such as fatigue, confusion, and even addiction^[1][2].

Aromatherapy is an ancient practice of using plant essential oils to promote physical and emotional well-being. Essential oils can be used in several ways, including diffusion, which disperses their scent into the air; inhalation directly or through steam; topical application diluted on the skin; or adding them to a warm bath for relaxation.

While aromatherapy is not a cure and shouldn’t be used instead of medication, essential oils may help reduce anxiety (especially short-term) alongside other anxiety management techniques. Many people and studies agree that the smell and topical application of essential oils can boost the mood and promote relaxation^[1][3].

Why is Aromatherapy for Anxiety Controversial?

Some research suggests essential oils help anxiety, while others disagree. This might be because the makeup of essential oils can vary a lot depending on the plant type, where it’s grown, how it’s extracted, and how much is used in each study. Different ways of using the oils can also change their effect^[2][3].

Because of these variations (which we delve into later on), even the same type of oil might provide different results. This is why further research is needed to better understand how effective essential oils are for anxiety and what dosages are optimal for individuals. The current findings should be explored with optimistic caution^[1][2].

The information you find here is drawn from a pool of scientific studies, including two recent meta-analyses, which combine and analyze data from multiple studies to draw a more reliable conclusion. This article focuses on the promising findings of essential oils to manage anxiety, promote relaxation, and enhance emotional well-being.

What are the Benefits of Essential Oils?

Aromatherapy has been used for thousands of years, with roots in ancient Indian, Chinese, and Egyptian traditions. Even Hippocrates, commonly known as the father of medicine, regarded it as key to good health. The practice of aromatherapy uses essential oils to support emotional and physical well-being through their therapeutic benefits^[3].

Essential oils are fragrant liquids extracted from plants, including their flowers, fruits, leaves, stems, bark, seeds, and roots. The oil is taken from the plant using distillation or cold pressing methods. Distillation uses steam or heat to extract essential oils from plants, while cold pressing mechanically squeezes the oils out of the plant without heat^[3].

The extraction techniques capture the natural chemicals that cause the oil’s unique scent and therapeutic properties, often requiring several pounds of plant material to produce just one bottle. In an interview with Dr. Melissa Young, from the Center for Functional Medicine, she stated that aromatherapy makes people feel happier and calmer^[3].

Dr. Young explained that enhanced mood and relaxation occur because when essential oils are inhaled, tiny molecules are detected by receptors in the nose. These receptors send signals to the brain through the olfactory nerve (the nerve that facilitates smell), triggering activity in the area that regulates emotions.

Aromatherapy is thought to ease anxiety and may also result in:

• Improving blood circulation
• Regulating blood pressure
• Stabilizing pulse and breathing
• Balancing hormones
• Peaceful sleep^[4]
• Reduced fatigue^[5]
• Reduced depression
• Reduced pain
• Reduced pre-surgery anxiety^[6]
• Lower blood pressure and heart rate typically caused by stress

Popular Essential Oils for Anxiety Relief

There are over 90 types of essential oils, each with a unique scent and chemical makeup. The best essential oil for an individual depends on the symptoms they want to relieve or the fragrances they enjoy. Some of the most researched essential oils that have been found to soothe anxiety are^[3]:

Lavender

Lavender is one of the most widely studied and promising essential oils for treating anxiety symptoms. One review of 71 studies looking at the effects of lavender oil on anxiety found that inhaling lavender significantly reduced stress. The review also showed that massages with lavender oil helped lower anxiety levels^[7].

Bergamot Orange

Bergamot orange essential oil is derived from the citrus bergamia tree. A 2020 study found that using bergamot orange oil before surgery could be an effective complementary treatment for easing anxiety before a procedure^[8].

Chamomile

A 2-week clinical trial by the National Cancer Institute found that massages with diluted roman chamomile oil helped reduce anxiety in cancer patients more effectively than massage alone. Additionally, a 2017 study showed that chamomile supplements helped mitigate symptoms of mild to moderate generalized anxiety disorder (GAD)^[9][10].

Ylang-Ylang

Ylang-ylang has a sweet, floral scent known for its calming effects and potential to lower blood pressure. Overall, research on its use for anxiety is limited. But, a 2006 study showed inhaling a blend of ylang-ylang, lavender, and bergamot helped reduce stress, anxiety, blood pressure, heart rate, and cortisol levels^[11].

Neroli (Bitter Orange)

Neroli essential oil, derived from the bitter orange tree (citrus aurantium), was found to reduce anxiety and pain perception during labor, according to a 2022 study. Another study showed that bitter orange essential oil could reduce physical signs of anxiety, like blood pressure and heart rate^[2][12].

Jasmine

A study involving 44 clinical trials found that essential oils effectively reduce anxiety symptoms. Specifically, jasmine oil showed the most substantial results. It helped lower both temporary anxiety and chronic anxiety scores. Additionally, jasmine oil reduces physical signs of stress, like high blood pressure and heart rate^[2].

Damask Rose

A 2023 review of multiple studies found that damask rose essential oil was the third most effective oil for reducing anxiety, after jasmine and bitter orange, particularly for short-term anxiety. However, it didn’t affect long-term anxiety. Damask rose contains isoflavones, which manage anxiety by interacting with specific brain receptors^[2].

Methods of Applying Essential Oils

A 2020 review suggests that blending oils can help alleviate symptoms of various conditions. Since each oil affects individuals differently, combining them may produce different results than using them alone^[13].

Whether or not you blend your oils, inhalation and topical application are the most widely used (and effective) aromatherapy methods in scientific studies. That being said, diffusion and bathing have also been found to have beneficial effects^[14][15].

While all this emerging research on essential oils as a natural treatment for anxiety is exciting, be sure to read about the safety considerations in the next section to avoid an allergic reaction or unknowingly causing harm to yourself or others.

Diffusion

Essential oils can be used in a diffuser to help soothe anxiety by releasing calming aromas into the air. While this method can be a gentle and pleasant way to incorporate essential oils into a self-care routine, it is generally considered less effective than direct inhalation or topical application through massage, which allows the oils to interact more directly with the body.

Topical Application

Essential oils can be applied topically by massaging them into the skin or applying them to pressure points. Massage is usually more effective, allowing for deeper absorption and relaxation. It’s important to dilute essential oils with carrier oils, like coconut, grapeseed, or olive oil, to avoid skin irritation and ensure safe usage.

Inhalation

Inhaling essential oils can be achieved by adding a few drops to a bowl of hot water and then leaning over the bowl with a towel draped over the head to trap the steam. You can also inhale the oils by directly sniffing the bottle or adding a few drops to a tissue or cotton ball. The aromatic molecules go through the nose to the brain, reducing anxiety and promoting relaxation^[1][2].

Bathing

Bathing in essential oils is considered a form of cosmetic aromatherapy and has various benefits, such as cleansing, moisturizing, and toning. Essential oils in facial products promote healthy skin, while full-body or foot baths offer a simple, effective way to enjoy their rejuvenating and relaxing effects^[15].

Safety Considerations When Using Essential Oils

Surprisingly, there are many risk factors to consider when using essential oils. These include allergic reactions and adverse physical effects. Fortunately, you can avoid allergies by conducting a patch test and eliminate risks of harm by staying informed.

Diluting Essential Oils for Topical Application and Bathing

Due to their potency, essential oils should always be diluted with carrier oils to ensure safe application on the skin during massages and baths. Most manufacturers include instructions for dilution. It’s important to read the label for each brand and type of essential oil and follow the guidelines carefully.

A patch test is recommended before applying essential oils to the skin or fabrics, and some may cause skin irritation, fabric staining, or allergic reactions. Diluting essential oils helps minimize the risk of irritation to the skin, eyes, or lungs. Undiluted essential oils should never be applied directly to the skin.

Allergic Reactions to Essential Oils

Some people may experience irritation or allergic reactions to certain essential oils, especially those with eczema or a history of reactions to topical products. Since essential oils can trigger allergic reactions when applied topically or in a bath, it’s essential to perform a patch test on a small section of skin before use^[3].

How to Conduct a Patch Test^[3]:

1. Apply a few drops of diluted essential oil to a small area on your wrist or elbow.
2. Cover the patch with a bandage.
3. After 24 hours, check the spot. If you notice any itching, redness, hives, or rash, the oil is unsafe for your skin.

Cautions for Essential Oils

When using essential oils, it’s important to consider who will be inhaling them, as some can be harmful to children, pets, pregnant or breastfeeding individuals, and those taking prescription medication. It’s best to consult a medical professional before use. Be cautious with essential oil diffusers in shared spaces, as they may affect people differently^[3].

If you plan to inhale essential oils, ensure you are in a well-ventilated room to avoid side effects such as headaches or respiratory irritation. Other precautions include keeping them away from open flames or leaving them in hot cars, as they are flammable.

Essential oils should not be ingested orally, and it’s important to refrain from applying them to your skin before being in the sun, as they can cause photosensitivity (where the skin becomes more sensitive to sunlight), leading to an increased risk of sunburn. Aromatherapy may not be suitable for individuals with certain health conditions, including:

• Respiratory conditions, including asthma
• Allergies
• Epilepsy
• Migraine headaches
• Seizures

How to Find Reputable Essential Oils

Essential oils are classified as cosmetics, meaning their quality varies. Many are diluted with cheaper ingredients, and labels may not fully disclose what’s inside, which is one of the reasons why ingesting orally is unsafe^[3].

The lack of regulation means there’s no standardized grading system for purity levels, and terms like “therapeutic grade” are often just marketing tactics. Buying oils from trusted sources ensures they are pure, organic, and high-quality^[3].

Here’s how to choose a high-quality essential oil:

1. Check the label: Ensure it includes the Latin name of the plant, purity details, other added ingredients, and the country of origin.
2. Research the company: Buy from reputable, established aromatherapy companies with a history of quality.
3. Choose glass containers: Pure essential oils can degrade plastic, so opt for glass bottles to maintain quality.
4. Don’t buy “fragrance oils”: These are synthetic (made from chemicals) and unsuitable for aromatherapy. Instead, look for 100% pure essential oils.
5. Compare prices: Prices vary based on production complexity, so be cautious of unusually low prices for usually expensive oils, as they may not be pure.

Combining Aromatherapy with Other Anxiety Management Techniques

Aromatherapy and essential oils are most beneficial when used in conjunction with conventional anxiety management techniques. Below, we explore the scientific findings supporting the effectiveness of each technique.

Mindfulness and Meditation Practices

Mindfulness is the practice of accepting the present moment without resisting reality, even if what is happening is undesirable.

Both mindfulness and mindfulness meditation have been proven effective in reducing anxiety symptoms. Mindfulness meditation, known scientifically as mindfulness-based stress reduction (MBSR), takes several forms, including^[17]:

• Body Scan Meditation
• Gentle Hatha Yoga
• Sitting Meditation
• Walking Meditation

Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) is an evidence-based form of talk therapy that helps people break free of negative thought patterns contributing to anxiety. It is highly effective in reducing anxiety and works by teaching clients to challenge irrational fears, reframe anxious thoughts, and develop healthier coping mechanisms.

For example, if a friend has not responded to a message asking if they are free to meet for coffee, an anxious person might initially (and irrationally) think the friend is avoiding them. CBT teaches us to challenge these thoughts by coming up with other plausible reasons for the delay in communication, such as “they are probably busy at work.”

Regular Exercise

Regular exercise reduces anxiety by releasing endorphins, natural mood boosters, and lowering levels of stress hormones like cortisol. It also enhances brain function and resilience, helping people manage stress more effectively.

Additionally, exercise improves cardiovascular health, boosts immunity, and reduces the risk of chronic diseases, significantly increasing overall lifespan. According to research, 150 minutes of moderate-intensity exercise a week is necessary to reap the maximum mental and physical rewards. ^[18]

Healthy Lifestyle Choices

In addition to regular exercise, healthy eating supports mental health and stabilizes mood, reducing anxiety. However, obsessing over healthy food choices can lead to other problems, so it is a good idea to aim for the 80/20 diet, where you work towards eating 80% nutrient-dense, whole foods and 20% processed food.

Whole foods have many vitamins and minerals that contribute to mental health, as opposed to processed foods, which have been linked to depression and anxiety. This balanced approach to eating supports anxiety recovery with its relaxed flexibility of dietary goals^[19][20].

Avoiding smoking and substances like drugs and alcohol can also help prevent chemical imbalances and damage to the nervous system, which is linked to increased stress and anxiety. Although these unhealthy coping mechanisms might seem to ease anxiety at the moment, over time, they can cause severe damage emotionally, mentally, and physically.

When to Seek Professional Help

If anxiety feels overwhelming or begins to interfere with your daily life, it’s essential to seek professional support. Consulting with a healthcare provider is crucial, especially before starting any new treatment plan (including complementary approaches like essential oils). In other words, aromatherapy is best used alongside other anxiety management techniques.

When symptoms such as difficulty sleeping, irritability, muscle tension, trouble concentrating, or avoiding places or events start disrupting your routine, reaching out to a mental health professional can provide the right support. Taking this step is the beginning of a journey to sustainable serenity.

Key Takeaways

Aromatherapy is the practice of using essential oils to help alleviate mental and physical health conditions, including anxiety. While further research is needed, the results indicate essential oils can soothe anxiety symptoms. Aromatherapy is not a cure and should be used alongside other anxiety treatments and management techniques.

Certain fragrances, such as lavender, jasmine, and bitter orange, seem more effective than others. These can be used alone or combined. Inhaling or topically applying essential oils is more effective than using a diffuser or bathing. However, there are some safety risks to consider when using essential oils.

It is also advisable to thoroughly research any brand of essential oil you wish to purchase to ensure that it is truly pure. Overall, if you are suffering from anxiety symptoms, aromatherapy may help in addition to traditional treatments like medication, therapy, and healthy lifestyle changes.