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.
Aromatherapy is a complementary approach that has been studied for anxiety and other symptoms, including in people receiving cancer treatment. It is sometimes used alongside standard care, but its benefits should not be assumed from its popularity[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.
Research on aromatherapy has produced mixed results. Some studies report improvements in anxiety or other symptoms, while others find no benefit. Findings in a specific patient group do not establish that essential oils treat anxiety disorders generally[1][3].
Key takeaways
- Aromatherapy uses plant essential oils and may help ease anxiety symptoms, although more research is needed.
- Essential oils can cause allergic reactions or other adverse effects, and topical use requires appropriate dilution.
- Aromatherapy is a complementary approach rather than a cure or replacement for established anxiety treatment.
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].
Essential oils differ in their chemical composition, preparation, and method of use. Those differences, along with variation in study design, make it difficult to draw a single conclusion about effectiveness or a suitable dose for everyone[1][2].
The evidence below distinguishes promising findings from established benefits. Studies differ in the oils, methods, and populations they examine, so results need to be interpreted in context.
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.
Symptoms studied in aromatherapy research include anxiety, tiredness, pain, and sleep difficulties. Results vary, and the following are possible outcomes rather than assured benefits:
- Peaceful sleep[4]
- Possible changes in tiredness in some small patient studies; results are not established for general use[1]
- Reduced depression
- Reduced pain
- Possible relief of procedure-related anxiety in some studies, with mixed findings overall[1]
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 has been studied in several forms, but the evidence differs by product and route. NCCIH reports that benefits of lavender aromatherapy for anxiety or stress remain unclear. Findings from oral lavender preparations should not be treated as proof that inhaling an essential oil works the same way[5].
Bergamot Orange
Bergamot is one of the oils used in aromatherapy, but results do not consistently show anxiety relief. NCI describes a small trial in children and adolescents receiving stem cell transplants in which bergamot aromatherapy did not reduce anxiety, nausea, or pain[1].
Chamomile
NCI summarizes a trial of 103 cancer patients in which massage with Roman chamomile oil was associated with better anxiety outcomes than massage alone at a two-week assessment. This result concerns a specific treatment and population; it does not establish that chamomile aromatherapy treats generalized anxiety disorder[6][1].
Subject matter expert
Psychotherapy, clinical nutrition, and hypnotherapy
View profileYlang-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[7].
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][8].
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[9].
Essential oils are commonly inhaled or applied to the skin in a diluted preparation, including during massage. Use in baths or lotions is also described, but a common method of use should not be confused with proven effectiveness for anxiety[1].
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
A diffuser disperses fragrance into the air. Whether this helps someone feel more comfortable varies, and the method has not been established as a treatment for an anxiety disorder.
Topical Application
Some aromatherapy products are intended for diluted skin application or massage. Use only as directed and stop if irritation develops; more absorption does not necessarily mean more benefit.
Inhalation
Inhalation may involve a room diffuser or a small amount placed on a tissue nearby. This is a way of delivering a scent, not a guarantee of anxiety relief. Follow product instructions and discuss suitability with a health professional[1][2].
Bathing
Essential oils may be included in prepared bath products or lotions. Skin irritation, allergic reactions, and sensitivity to sunlight can occur with some oils. Follow the product’s instructions and seek advice if you are unsure whether it is suitable for you[1].
Safety Considerations When Using Essential Oils
Essential oils can cause irritation or allergic reactions. Following directions may reduce risks, but a patch test or a “natural” label cannot guarantee safety.
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]:
- Apply a few drops of diluted essential oil to a small area on your wrist or elbow.
- Cover the patch with a bandage.
- 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:
- Check the label: Ensure it includes the Latin name of the plant, purity details, other added ingredients, and the country of origin.
- Research the company: Buy from reputable, established aromatherapy companies with a history of quality.
- Choose glass containers: Pure essential oils can degrade plastic, so opt for glass bottles to maintain quality.
- Don’t buy "fragrance oils": These are synthetic (made from chemicals) and unsuitable for aromatherapy. Instead, look for 100% pure essential oils.
- 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.
Mindfulness practices have been studied for anxiety, with some encouraging results and important limitations. They include practices such as the following[10]:
- 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[12].
Healthy Lifestyle Choices
Healthy eating can support general well-being. Aim for regular, balanced meals that fit your needs and circumstances rather than treating a fixed food ratio as an anxiety treatment.
Regular meals, a balanced diet, and adequate hydration can support energy and concentration. Healthy eating is one part of self-care alongside sleep, activity, relaxation, and appropriate mental health treatment; it does not require a rigid percentage rule for food choices[13][14].
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.
Summary
Aromatherapy uses plant essential oils as a complementary health approach. Research on anxiety is mixed, and it should not replace established treatment. A pleasant scent or short-term sense of relaxation is not the same as treatment of an anxiety disorder.
No single oil or application method can be recommended here as reliably superior for anxiety. Products and study findings vary, and essential oils can cause unwanted effects.
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.
